How to foam roll your lower back

Low back

  • Lie on your back and position the foam roller so it’s horizontally below your low back.
  • Bend knees and press your feet firmly into the floor.
  • Bend your knees into your chest, placing your hands behind your thighs or on your shins.
  • Gently yield your weight to the right side, raising the left side of your low back off the foam roller.

How slowly should you foam roll?


  • Again, start by sitting on the floor with your legs extended. This time, position the foam roller underneath your hamstrings.
  • Lift your body up so your weight is resting on the foam roller and begin to slowly roll up and down between the back of your knees and your glutes.
  • Linger on tender spots, and roll for at least 30 seconds overall.

Should you foam roll the low back?

While foam rolling may have it’s benefit – the low back is one area that people should never foam roll, according to Dr. Stuart McGill. Dr. McGill mentions on the strength students podcast that when one foam rolls the low back – they are applying full bodyweight shear stress to each vertebra,…

How is foam rolling good for your muscles?

What Are the Benefits of Foam Rolling? Ease muscle pain. Foam rolling can be beneficial for easing sore muscles and reducing inflammation. Increase range of motion. Foam rolling may help increase your range of motion, but more research is needed. Temporarily reduce appearance of cellulite. Relieve back pain. Manage fibromyalgia symptoms. Help you to relax.

When to foam roll muscles?

Foam rolling also helps increase your range of motion because the muscles around your joints aren’t so tight. Most trainers recommend you foam roll before you exercise to wake up the joints and muscles as well as post-workout to prevent soreness.

How do you do foam rolling?

Give it time and the muscle should release—anywhere from 5-30 seconds. For more precise areas, try something like a lacrosse ball or tennis ball. As you get to know your body and how it responds to foam rolling, you may go shorter or longer as needed. Foam rolling can be performed prior to and after your workouts.

How to foam roll for tight muscles?

A Beginner’s Guide to Foam Rolling for Tight, Sore Muscles 1 The Fundamentals of Foam Rolling. This pressure should produce a slight amount of discomfort. 2 Lower Body Foam Rolling Exercises. Begin by resting your lower leg (think Achilles tendon)… 3 Upper Body Foam Rolling Exercises. So, now that you know how to foam roll your lower body,…

How do you foam roll your back muscles?

How to Foam Roll the Back Muscles. To begin foam rolling the back muscles: Place the foam roller under the middle of your back. You can gently support your head with your hands clasped behind the back of your head, or you can cross your arms over your chest – whatever’s more comfortable.

How long should you sit on a foam roller?

I’ve seen runners take this advice and sit on the foam roller for 5 or 10 minutes, directly on the point of pain. However, staying on one spot for too long might irritate a nerve or damage the tissue, which can cause bruising and further inflammation.