Roll Lower Back

Starting Position

1. Begin by sitting on the floor with your legs bent and feet flat on the ground.
2. Position the foam roller horizontally behind you, close to your lower back.
3. Lean back onto the foam roller, placing it just above your lower back.

Movement Instructions

1. Use your hands to support your upper body by placing them behind you on the ground.
2. Engage your core and gently lean back, allowing the roller to press into your lower back.
3. Slowly roll your body back and forth over the foam roller.
4. Roll for about 30 seconds to 1 minute, feeling the massage effect on your lower back muscles.
5. If you find a tight spot, pause and hold your position on that area for a few seconds for deeper release.
6. To increase the intensity, you can cross your feet at the ankles or extend one leg out straight while rolling.

Tips for Beginners

- Keep your movements slow and controlled.
- Adjust the pressure by shifting your weight; if it’s too uncomfortable, lighten your pressure on the foam roller.
- Breathe deeply throughout the exercise to help relax your muscles.
- If you experience significant pain, stop the exercise and consult with a healthcare professional.