Foam-roller Lower Back Exercises

Foam-Roller Lower Back Exercises

May 25, 2010 | By Nick Ng

Self-myofascial release, or SMR, is a self-massage technique that releases adhesions and tension from muscles and connective tissues. When you roll the foam roller onto a tender spot in your tissues, hold that position and gently rub the area until the tenderness decreases significantly or goes away. You should do SMR when your body is warm and flexible and never rush through each exercise. Otherwise, you can cause a stretch reflex that tightens the muscles. After you do foam exercises, stretch the treated area.

Lower Back

Before you do this exercise, make sure that you do not have herniated discs, broken bones or skin, or pinched nerves in the area. Consult with a chiropractor or physical therapist before doing any SMR.
For your lower back, sit on top of a foam roll and cross your arms over your chest. Slowly walk forward until your lower back is on top of the foam roll. Maintain your balance and control so that you do not slip or place too much pressure upon your spine. As you roll, breathe into the area that you are massaging to help you relax.
Once you have finished with your lower back, you may roll the entire back and neck for further tension relief.

Gluteal Complex

Most low back stiffness and pain comes from tight hips, which restricts movement and irritates the sciatic nerve which runs through the pelvis and the legs. SMR can release some tissue adhesion that causes the pain.
Sit on the foam roller on your right buttock and cross your right ankle over your bent left knee. This stretches your buttocks and internal hip muscles. Slowly roll your hips up and down. If you find a tender spot, hold and gently rub into that area.

Hip Flexors

Tight hip flexors pull your lower spine forward, placing stress upon it. Although the hip flexors are too deep for you to roll on them, you can reduce the tenderness of the connective tissues surrounding the hip flexors.
Lie on the foam roll on the tops of your thighs and support your upper body on your elbows and forearms. Roll up and down from the tops of your thighs to the top of your pelvis. You may also do this one leg at a time.