If you are in a hurry and just want to find out what the best back roller for post-workout stretches is, then I’d recommend the Chirp Yoga Wheel as the best one.
Suffering from painful body knots after a tough workout?
Even if you stretch regularly, every athlete and non-athlete alike suffers from the occasional post-session aches and pains.
Weak muscles, overworked areas, and oxygen-deprived tissue can all result in frustrating inflammation.
If this sounds like you, the best back roller may be right for you.
Below, we’ll dive into everything back-roller related, touching on the benefits, features, and stellar products that comprise this category.
Here are the top back rollers we’ll be reviewing:
- Acumobility: The Ultimate Back Roller
- REEHUT Yoga Wheel for Back Pain
- ATIVAFIT Sports Yoga Wheel
- Nature’s Integrity Yoga Wheel
- The Chirp Wheel+
The Ins and Outs of Back Rollers
Before you buy just any back roller, it’s important to perform research. Some rollers are meant for physical therapy, while others are tailored specifically for fitness.
You don’t want to end up with a product that just gathers dust.
With that said, let’s jump into the main factors you’ll need to consider before making a purchase.
What Are Back Rollers For?
If you’ve spent any time loitering at the gym, you’ll probably see it: an odd, cylinder-shaped foam roll sitting by the yoga mats.
Back rollers are performance and recovery tools that offer an effective way to achieve a deep-tissue massage – without having to visit a masseuse!
Rollers aren’t merely for your back, either. They can be used on any part of the body that you’re experiencing tension or inflammation.
Regular rolling can help relieve chronic back pain, stiffness from sitting for extended periods, and bodily tension.
Many use it to boost their flexibility and prevent future injury, and some claim that body rolling helps them achieve more restful sleep.
But how exactly do these unassuming rolls work?
Simply put, a back roller releases painful knots as you lay and shift rhythmically on the roller.
Rolling causes relief of tension dubbed as “myofascial release”.
While “myo” means muscle, “fascia” refers to the connective network of tissue that supports muscles and keeps them in place.
During a workout, this web is damaged, which leads to knots that restrict movement and cause pain to radiate throughout the body.
Foam rollers reintroduce fluid to tense muscles, allowing you to recover faster and prevent future injury during a workout.
How to Select the Best Back Roller
Back rollers come in many different materials, sizes, and textures that are suitable for different purposes.
Contrary to popular thought, a roller isn’t just a piece of foam – products differ widely in terms of effectiveness and durability.
Rollers differ on three important factors: construction, size, and density.
Materials
Most rollers, in this case, foam rollers, are made out of either open-cell or closed-cell foam.
An open-cell construction is suitable for both massage and exercise; however, they tend to break down faster since they’re so lightweight.
We recommend opting for a closed-cell roller, which is offered in two types: EPP and EVA. EPP rollers are comprised of tightly packed beads; although they’re inexpensive, EPP rollers are very affordable and durable.
By contrast, EVA rollers are unparalleled in performance and longevity.
Professional rollers are designed to withstand heavy use, which is why they’re a staple of physical therapy clinics, gyms, and Pilates studios.
Size and Shape
Many different shapes and sizes are offered on the market, so make sure you choose the right one for your needs.
A typical full-size roller suited for your back measures 36″ by 6″, making them ideal for large muscle groups like the hamstrings and quads.
Shorter rollers are great for travel and can be stored easily for trips to the gym. They work well for targeting smaller muscle groups, such as the calves or glutes.
Smaller diameter rollers are great for those with mobility impairments, such as the elderly, or those with a compromised sense of balance.
Keep in mind that some rollers also come with textured ridges and bumps. The protrusions provide a more intensive, invigorating massage that relives hard-to-reach knots.
Density
Perhaps the most vital factor you’ll encounter when selecting a roller is density. Some rollers are designed to have a cushion, while others are extremely firm.
Soft rollers are designed for those that suffer from chronic pain or extreme tenderness since they will more gradually release knots throughout the body.
Standard rollers are ideal for those that want moderate cushion while still achieving a deeper massage.
Moreover, these rollers’ density makes them great props for core strengthening exercises in yoga.
The firmest rollers are for non-athletes that want the most intense massage possible.
The best back roller will break up the tightest, stubborn knots on the body as quickly as possible.
Back rollers come in many different shapes and sizes, and while many would associate a foam roller to be the only type of back stretchers, yoga wheels actually make for good back rollers as well in case you didn’t know.
One of the benefits of a yoga wheel is that you can also use them for your back pain.
A yoga wheel is effective at stretching your back in ways a foam roller can’t.
Review of the Best Back Rollers
Below are a few back rollers we’ve hand picked for you to help you find a solution for your post-workout stretches.
If you’re looking to get the best stretch possible, you can’t go wrong with these back rollers.
Acumobility: The Ultimate Back Roller
Though it doesn’t like anything like your standard roller, you shouldn’t scoff at the Acumobility back roller.
With a tall 7.5″ spine, this travel-friendly roller is designed to promote optimal mobility and flexibility after one session.
The spongy spine gap is designed to target your back, allowing you to move as freely as possible, unlike most static rollers.
The tall height of the roller helps to reach touch areas with ease in both the upper and lower back.
Best of all, this roller is built with super-tough EVA closed-cell foam and can support up to 1000 pounds with little give.
Buyers appreciate the rubber-based bubble texture, citing that it helps to release the most stubborn knots.
Since the Acumobility features a hollow interior, it’s even easier to store than the average roller and more lightweight than most products.
The roller is versatile enough for use in Pilates, yoga, and textured enough for wall-rolling weight exercises.
You should keep in mind that this roller is very firm, meaning it may not be ideal for sensitive users.
The Acumobility team recommends using a soft towel over the roller until your body adjusts to the high pressure.
Pros
- Rubber-based bubble texture is built to withstand use and abuse
- Designed specifically to enhance spinal flexibility and reduce back pain
Cons
- May be a little painful for brand-new users
REEHUT Yoga Wheel for Back Pain
Stretchy and durable, the Reehut yoga wheel is built to stretch your ligaments and provide a relaxing shoulder massage.
The spongy wheel features the slightest amount of give, conforming to the curve of your back and stimulating a deep stretch.
Constructed with hybrid TPE foam, the yoga wheel can provide cushion to your palms, feet, and back while in motion.
The inner plastic wheel is highly impact-resistant and can withstand up to 330 pounds.
Moreover, the outer shell is anti-slip and wicks away moisture.
The wheel can adhere to the floor or wall, making it safe for the most demanding yoga sessions.
This wheel is ideal for non-athletes that want to integrate back rolling into their workout.
We suggest using the roller while performing free weight exercises, such as curls, weighted wall sits, or unassisted lifts.
The wheel boasts a wide 12.6″ diameter and 5″ wide length for reaching the toughest knots.
Since the wheel has a short length, users will have to be attentive to keep their balance. Some new users complain of accident slips or stumbling when using the roller.
Pros
- Outer shell is built with anti-slip and anti-moisture materials
- Perfect for integrating deep-tissue relief into your workout
Cons
- Small width makes it easy to lose your balance
ATIVAFIT Sports Yoga Wheel
Made from eco-friendly material, the completely TPE-based Ativafit wheel is designed for optimal durability, stability, odorless and comfortable use.
The inner core is ABS-based, making it extremely strong and able to support up to 220 pounds with ease.
Unlike other rollers, the Ativafit back roller features very thick outer padding, which protects your palms, feet, and back during exercise.
The wheel roughly measures 13″ by 5″ and weighs merely 3 pounds – it’s easy to stow away for trips to the gym or yoga studio.
The material is also sweat- and dirt-resistant thanks to its thick 6mm padding. The wheel won’t retain body odor, even after a high-intensity workout.
Ultimately, this wheel is most suitable for yoga and roller-based workouts.
However, many users rely on the wheel to relieve back pain caused by sitting for extended periods.
The wheel is slim enough to comfortably stretch out more specific areas, such as the arms and legs.
Pros
- Built with odor- and sweat-resistant materials
- Lightweight and thin enough to accommodate for both large and small muscle groups
Cons
- Mostly meant for yoga workouts and may not be the best choice for athlete back pain
Nature’s Integrity Yoga Wheel
Want to take your workout or yoga practice to the next level?
Nature’s Integrity yoga wheel is built to improve inversions, backends, and an exciting variety of dharma yogic poses that are impossible with just a mat.
The wide, 13″ diameter yoga ring is a great tool for both relieving pain and improving flexibility as fast as possible.
Users can achieve super deep sketches that target your back, hips, shoulders, and chest.
Since the width is slim, the yoga roller is great for stretching out your spine, upper-, middle-, and lower-back.
This makes it much more effective than a standard, non-hollow foam roller.
With a high maximum weight capacity of 650 pounds, the dharma yoga wheel is extremely durable and designed to accommodate very high pressure.
The manufacturers are so confident in the product that they offer a 100 percent lifetime warranty – no questions asked.
The purchase even comes with a free dharma yoga guide that shows some of the best poses the wheel works with.
Pros
- Sturdy construction can withstand high points of pressure up to 650 pounds
- Great for those that suffer from scoliosis and chronic back pain
Cons
- Takes practice to balance properly on this thin yoga wheel
The Chirp Wheel+
Without a doubt, however, the Chirp Wheel+ is perhaps the best back roller in the market.
As the only FDA-registered back roller on the market, the Chirp wheel is proven to relieve extreme tension packed along the spine and shoulder blades.
With three different sizes, each wheel is meant to optimally target different parts of the body. Each wheel is 5″ wide that provides natural pressure where your body needs it most.
While the smaller wheel is perfect for kneading out stiff necks and reducing tension headaches, the larger wheels and best for back-popping and pain reduction.
Each wheel features a deep groove in the center, dubbed the “Spinal Canal”, that stretches the muscles gently apart for the deepest possible stretch.
Built with an injection-molded rigid core, the Chirp wheel can support up to 500 pounds.
Most foam rollers inadequately target the back because they’re too wide to provide a deep-tissue massage around the spine, which is partly why the Chirp is so effective.
Ultimately, the Chirp is doctor approved. And if you’re not completely satisfied, you can opt-out of the 60-day free trial.
Pros
- Features deep spinal groove that provides deepest possible massage and spinal support
- Comes in several different sizes to accommodate distinct areas of the body
- Firm molded-core design can support up to 500 pounds
- FDA-Registered and classified as a 510(k) Medical Device
Cons
- May be difficult to balance on during first few uses
- Doesn’t feature any protrusions to achieve deep-tissue massage on other areas of the body
Final Thoughts
Ultimately, it’s hard to go wrong with such a huge variety of great back rollers on the market.
Consider your workout routine, preferences, and reasons for seeking out pain relief before opting into any specific product.
That said, the Chirp Wheel+ is perhaps the best back roller currently available.
As a registered medical device, the Chirp roller wheel especially targets the lower-, mid-, and upper-back for the most possible pain relief.
