Foam-Roll Lower-Back Mobilisation
Release lower-back tension with this simple foam-rolling exercise. Improve mobility & reduce tightness in minutes!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by sitting on the floor with your legs extended in front of you.
2. Place a foam roller or massage ball under your lower back area, finding a spot that feels tight or tender.
3. Support yourself with your hands placed behind you, slowly roll your lower back over the ball or roller. You can adjust your position to target different areas of your lower back.
4. Apply gentle pressure and use slow, controlled movements to massage the muscles. Avoid rolling directly on the spine—keep to the muscular areas on either side.
5. Continue rolling for a specified duration, such as 30 seconds to a minute, or until you feel some relief in tightness.
6. Repeat the rolling on any other areas of tightness in the lower back or adjacent areas like the glutes or hamstrings.
7. Use this exercise as part of a warm-up routine, cool-down, or as a standalone mobility session.
8. Frequency can vary, but incorporating it into your routine a few times a week can be beneficial for maintaining lower back health and flexibility.
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