Adiletix - Foam Roll Lower Back - Step-by-Step Guide
0:00
-0:00
Disabled
Auto
0.25x
0.5x
0.75x
Normal
1.25x
1.5x
1.75x
2x
Foam Roll Lower Back
1 - Sit on the floor with a foam roller placed horizontally behind you, then carefully lean back so the roller contacts the muscles on one side of your lower back, not directly on the spine.
2 - Bend your knees with your feet flat on the floor and use your hands or forearms for support.
3 - Brace your core lightly and shift your weight to control the pressure on the roller.
4 - Slowly roll from just above the pelvis to just below the ribs using small, controlled movements.
5 - Pause briefly on tight areas while breathing steadily, but avoid sharp pain, numbness, or excessive pressure.
6 - Switch to the other side of the lower back and repeat for the desired duration.
7 - Move slowly when coming off the roller and avoid rolling directly over the lumbar spine.
