LOWER BACK
Foam Roll Lower Back
A self-massage drill that rolls the lower back muscles to ease tightness and stiffness. It can help those dealing with a tense or achy lower back by releasing tension and improving blood flow. A worthwhile recovery tool alongside lower-back-focused training.
How to do it
- 1
Lie with your lower back on the foam roller, hands behind your head and knees bent with feet flat.
- 2
Lift your hips off the floor to control the pressure.
- 3
Roll slowly from the top of your glutes up to the base of your lats, searching for tight areas.
- 4
Pause on any tender spot and hold until the tension starts to fade.
- 5
Keep rolling gently until the area feels released.
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