Lower Back SMR

This move is like a careful back rub from a very polite bear. You rest on a foam roller and use small, controlled shifts to ease built-up tightness around the lower back and nearby muscles.

Instructions

1. Place a foam roller on the floor.
2. Sit in front of the roller and lean back onto it.
3. Bend your knees and plant your feet firmly.
4. Cross your arms over your chest.
5. Shift your weight slowly to roll small areas.
6. Pause on tight spots and breathe steadily.

Benefits

• Eases lower back tightness
• Helps you move more freely
• Can reduce post-workout stiffness
• Feels good after long sitting

Key Points

• Move slowly and stay controlled.
• Keep the pressure gentle.
• Use small rolling motions.
• Keep your feet grounded.
• Breathe evenly throughout.

Common Mistakes

• Rolling too fast
• Using too much pressure
• Holding your breath
• Lifting your feet off the floor
• Rolling a large range