Lower Back-SMR

Also called foam roll lower back, low back roll and lumbar foam roll.

Works

Lower back

Equipment

Foam roller

Level

Beginner

Type

Isolation

How to do it

Setup. In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.

1. Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.

Cues

• Roller under the low back.
• Arms crossed, hips up.
• Lean to one side, off the spine.
• Roll slowly, pause on tight spots.

Common mistakes

• Rolling straight on the spine.
• Rolling too fast.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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