Hi, I'm Juliet Kaska and these are foam roller stretches for the lower back. A foam roller is a great tool to help relieve tension in the lower back although it is recommended that you don't actually use it on the lower back also known as the lumbar spine. But today I'm going to show you instead how to relieve tension in the lower back by using the foam roller on your hips. So sit on top of your foam roller and then lean back onto your hands, square off your hips and take your right ankle, flex the foot and place it onto your left knee and then actually lift up and put all of your weight onto your right buttocks and then from there, roll, slowly across the gluteal and when you find that tender spot you'll know it when you find it, sit on it, actually put some weight into it, let it unwind and then roll off of it and find the next one, making sure you keep the foot flexed on the right side and you want to do these for about 30 seconds to a minute. So our second foam rolling stretch in order to release the tension in our lower back is actually going to be for our iliotibial band or our IT band which runs from outside the hip all the way down the outside of the thigh. So come sit up on top of your roller and then actually roll onto the right hip, extend the right leg out and cross the left leg in front and then lower down onto the right forearm. The right leg should be off the ground and then you're going to gently roll down the roller, letting the roller walk down the thigh towards the knee. You're going to feel some nice juicy tender spots along the IT band, find one, sit on it, let it unwind and you want to do this on each side up to five times, about 30 seconds to one minute.