Foam Roller Lower Back Roll
Rolling the muscles either side of the lower spine on a foam roller with the hips lifted. A gentle release for a stiff lower back after long sitting or heavy hinging.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Lats (Latissimus Dorsi)
- Obliques
- Sets
- 1
- Duration
- 30–60 sec per side
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Sitting on the floor with the foam roller behind you, knees bent, feet flat and arms crossed over the chest.
Lean back so the roller sits just above the hips, then lift the hips off the floor.
Shift your weight slightly to one side so the roller presses the muscle beside the spine, not the spine itself.
Walk the feet a little to roll slowly between the top of the hips and the bottom of the ribs.
Switch sides after the prescribed time.
Breathing: Breathe slowly into the belly and relax the back on each exhale.
Coaching tips
Weight off the spine, onto the muscle
Small movements
Keep the core lightly braced
Common mistakes
Rolling directly on the spine
Arching hard over the roller
Rolling up onto the ribs or down onto the tailbone
Safety notes
Keep pressure light and stop if you feel sharp or radiating pain; skip it during an acute back flare-up.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.