How to do: Lower Back-SMR

Lower Backbeginnerfoam roll

Lower Back-SMR — starting position — Start position

Lower Back-SMR — finishing position — Finish position

Step-by-step instructions

1In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.
2Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.

Should you be doing Lower Back-SMR today?

Depends on your goals, your equipment, and how yesterday went. The WorkoutPartna AI coach builds one plan every morning that answers that for you — sets, reps, and all. 14 days free.

Build My Plan →

More Lower Back exercises

Atlas Stone Trainer Atlas Stones Axle Deadlift Barbell Deadlift Cat Stretch Child's Pose

Photos & base instructions from the open-source Free Exercise DB (public domain).