Foam rollers are a versatile tool that can be very beneficial for your back by using it for self-massage and spine care. Here’s how to use foam rollers safely and effectively to relieve pain:

• Avoid Rolling Directly On the Spine: You may think that rolling your spine will resolve most of the pain, but it can actually harm your spine. You should focus on the muscles surrounding the spine because those are the muscles that are typically hurting you and hold a lot of tension.
• Start Slow: You should begin with light pressure and gradually increase as your muscles begin to adapt to the pressure from the foam roller. 
• Don’t Overdo It: You should limit foam rolling sessions to 10-15 minutes to avoid soreness.