Using a foam roller on different parts of your body is an effective way to perform self-massage and release muscle knots. Investing in an inexpensive foam roller can save you a lot of money on therapist visits with many of the same results. The pressure from a foam roller on your lower back may help alleviate tightness and increase your mobility. Stop using the roller immediately if you experience pain in your lower back, and get permission from your back doctor if you already have low back problems.
Step 1
Lie on the floor with the foam roller positioned horizontally under your mid to upper back.
Step 2
Place your feet flat on the floor and raise your buttocks slightly. Roll the foam roller slowly down your back using your legs.
Step 3
Stop rolling at the base of your spine, and then roll it back up to the middle and down again. Continue to roll it up and down as many times as you like.
Step 4
Prop yourself up on one elbow and lean slightly left or right to roll the muscles on either side of your spine, recommends Elle Bieling, RN.
