How to do a Foam Roll Lower Back

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Foam Roll Lower Back

Sets Logged
625,230
Popularity Rank
259th
Difficulty
Beginner
Lower Back Strength
87 mSCORE 13th
Equipment Required
  • Photo of Foam Roller
    Foam Roller

Target muscles worked

Primary Muscles
Lower Back
Secondary Muscles
None

Instructions for Proper Form

Foam Rolling the Lower Back is a self-myofascial release technique that helps alleviate tightness and improve flexibility in the lower back muscles. It's particularly useful for those experiencing lower back pain or stiffness. By applying pressure to the muscles and fascia, you can release tension and promote better blood flow. This exercise can greatly enhance recovery and mobility for lower back-focused strength training.

  1. Lie your lower back onto the foam roller with your hands behind your head and knees bent with your feet flat on the floor.
  2. Elevate your hips to roll the foam roller from the top of your glutes to the bottom of your lats to find areas of increased tension.
  3. Continue the movement until the tension decreases.

Alternative Exercises to Foam Roll Lower Back

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  1. 1. Child's Pose

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    3.7 mSCORESWAPPED 443 TIMES

    Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

  2. 2. Supine Back Stretch

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    4 mSCORESWAPPED 392 TIMES

    Supine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.

  3. 3. Cat Cow

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    4.3 mSCORESWAPPED 365 TIMES

    Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

  4. 4. Seated Twist

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    12.1 mSCORESWAPPED 317 TIMES

    Seated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.

  5. 5. Lower Back Stretch

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    2.5 mSCORESWAPPED 150 TIMES

    Lower Back Stretch is a bodyweight flexibility exercise that targets muscles in the lower back. It’s ideal for relieving tension and enhancing flexibility in the lumbar region. By incorporating this stretch into your routine, you can help prevent back pain and improve range of motion. It’s especially beneficial for individuals with sedentary lifestyles or those engaged in heavy lifting.

  6. 6. Reverse Leg Crossover

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    13.2 mSCORESWAPPED 106 TIMES

    This core exercise focuses on the obliques and lower back by crossing one leg over the other while lying face down, then lifting both legs. It adds a rotational component to the standard back extension, increasing the engagement of core stabilizers and enhancing spinal mobility. The Reverse Leg Crossover is particularly effective for athletes and individuals looking to improve rotational strength and prevent lower back injuries.

  7. 7. Back Extensions

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    This isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.

  8. 8. Foam Roll Upper Back

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    4.1 mSCORESWAPPED 78 TIMES

    Foam Roll Upper Back is a recovery and mobility exercise that primarily targets the upper back, specifically the thoracic spine. By using a foam roller, you can help relieve muscle tension and improve flexibility. This exercise is excellent for anyone looking to improve their posture, alleviate upper back pain, and enhance overall spinal mobility. It can be particularly beneficial as a warm-up or cooldown activity.

    • Beginner
    • Back
    • Foam Roller

  9. 9. PVC Windmill

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    PVC Windmill is a bodyweight exercise that primarily targets the obliques and shoulders. By holding a PVC pipe overhead and performing a side bend, you engage your core and improve shoulder mobility. The PVC pipe adds a bit of resistance and helps maintain proper form. This exercise is great for enhancing stability and flexibility in your core and shoulders.

  10. 10. Seated Back Extension

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    95.9 mSCORESWAPPED 53 TIMES

    Seated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.