Cooldown / RecoveryBeginner
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.