How to Foam Roll Your Lower Back

A foam roller is a firm, cylindrical piece of foam used for massaging away knots and pain in your body. Most foam rollers are 6 inches in diameter. They use your body weight to apply pressure to areas such as your hips, legs and back. Rolling your lower back can relieve stress, pain and pressure by gently kneading the muscles. Before using a foam roller, you should consult your physician to see if this treatment is right for you.

Instructions

• 1

  Lay on your back with your legs bent at the knees and feet flat on the ground.

• 2

  Hold the foam roller so it is horizontally positioned. Slide the roller underneath the small of your back.

• 3

  Shift your weight slightly to your left side so the foam roller is pressing into the muscles running just left of and parallel to your spine. You don't want to roll over bone, as this can be painful.

• 4

  Support your body weight with your feet. Roll back by pushing your feet into the ground. The foam roller will roll down along your spine with this movement.

• 5

  Roll forward by pressing your feet into the ground and pulling your body forward. The roller will move up your spine with this movement.

• 6

  Repeat Steps 4 and 5 for the right side of your lower back.

• 7

  Vary the distance traveled with each roll based upon your muscle stiffness. You may want to shorten the movements in particularly tight areas.

• 8

  Roll your stiff lower back muscles for 60 seconds on each side. Spend extra time on injured areas or knots.

• 9

  Repeat the rolling process up to three times each day.