How to Get Rid of Back Rolls

Back rolls are an unmistakable sign that we’re not taking care of our health. Either lack of a good diet, exercise routine, bad posture, or the combination of all these. Back rolls are unsightly and are a cause for concern in many, regardless of their sex.
Certainly, they are more likely to appear over the years, but they can always be prevented. Everything is about a healthy lifestyle.
Don’t give up, and put the following tips into practice. Say goodbye to the rolls on your back!
6 tips to eliminate back rolls
1. Take care of your diet

Even though many think that healthy eating is very time-consuming and requires a large investment, this is really just a myth.
It’s not a matter of making a sacrifice, but of re-educating ourselves to guarantee our well-being and optimize our quality of life. Plus, if we don’t follow a balanced diet it will be difficult to get rid of back rolls.
An adequate and conscious diet, along with an appropriate exercise routine, will be the best way to travel the road to achieve the result we want. To achieve this, you must avoid or completely eliminate the following products:
- Fried foods and other sources of unhealthy fat
- Refined flour
- Sugars
Read also: 5 Health Problems that Cause Back Pain
Instead of the foods mentioned above, choose to increase your consumption of lean protein, fruits, vegetables and healthy fats. This include avocado, seeds, nuts, coconut oil, blue fish, among others.
2. Massage therapies

3. Home exercises to get rid of back rolls

- Lift exercise: Etend your whole body and place your hands behind your neck. The exercise consists of lifting the torso to develop the lumbar and paravertebral muscles and, thus, lose fat in that area.
- Another fat-burning variant is to put your hands on the nape of your neck and move your torso from left to right.
See also: 6 Exercises to Tone Your Back
4. Watch your posture

5. Exercise is your greatest ally

6. Hydrate your body

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Mensink, G. B. M., Schienkiewitz, A., Haftenberger, M., Lampert, T., Ziese, T., & Scheidt-Nave, C. (2013). Übergewicht und Adipositas in Deutschland. Bundesgesundheitsblatt – Gesundheitsforschung – Gesundheitsschutz. https://doi.org/10.1007/s00103-012-1656-3
- Schlögl, H. (2015). Globale Ernährungstrends und deren Einfluss auf Übergewicht, Diabetes und Schadstoffemissionen. Diabetologe. https://doi.org/10.1007/s11428-015-1377-y
- Schulte, H., von Eckardstein, A., Cullen, P., & Assmann, G. (2001). Übergewicht und kardiovaskuläres Risiko. Herz. https://doi.org/10.1007/s00059-001-2281-3
This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.