How to Foam Roll Your Lower Back Safely

A foam roller is a cylindrical piece of foam used to administer self-myofascial release (SMR), or self-massage, to target muscle soreness after a workout. Self-myofascial release refers to the muscle (myo) and connective tissue (fascia). One of the biggest benefits of foam rolling is working out pain or soreness caused by adhesions (otherwise known as tightness) or trigger points (otherwise known as knots).

Foam rolling exercises release tension in muscle tissue, support athletic performance, and increase the quality of soft tissue. When performed properly, they also help improve blood flow, promoting overall wellness and muscle elasticity. Physical therapists often use foam roller exercises to target muscles throughout the entire body, including the lower back, upper back, glutes, hamstrings, IT bands (ITB), hip flexors, quadriceps, and calf muscles.

A foam roller is a way to release muscle tension in the lower back; however, it's important to avoid putting too much pressure directly on your lower back muscles. If you're experiencing low back pain, the cause may be from tight muscles or muscle knots in another part of your body. Before using a foam roller on your lower back, consider rolling your glutes, hip flexors, and shoulder blades.

Back pain relief can come from surprising places. The muscles in your back are connected to muscle groups throughout your lower and upper body. Consider practicing one of these stretches to alleviate pain in your lower back.

1. 1. Glute foam roll exercise: Your gluteus maximus provides stability and strength to your lower back. To foam roll your glutes, position a foam roller horizontally, sit on top of the foam roller, and cross your right leg on top of your left knee, bending your right knee to form the shape of the number four. Keep your left foot firmly planted on the floor and your right hand behind you for support. Rock your body side to side to roll the entire surface area of the glute. Then switch to the opposite side and repeat.
2. 2. IT band foam roll exercise: Your IT band runs from your hip down to your knee. At the top of the IT band, there's a muscle known as the TFL muscle. When it gets tight, it can cause strain on the lower back. To loosen up your IT band, lie on your side, placing the side of your hip directly on the foam roller. Maintain alignment, keeping your hand directly below your shoulder and legs extended. Using a very small range of motion, slowly roll the side of your hip along the foam roller.
3. 3. Sacrum foam roll exercise: The sacrum is a triangular bone that connects your lumbar spine to your tailbone. The sacrum foam roll exercise is a low-impact back stretch that can help alleviate pain and stiffness in the lower back. Lie on your back and place a foam roller under your sacrum. Bend your knees into your chest. Using your hands to hold your knees in place, slowly shift your weight to your right side and hold, then gently rock your body to the other side and repeat.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.