Self-myofascial release (SMR) helps reduce tightness and discomfort in the muscles around your lower back.
Instructions
- Sit on the floor with a foam roller positioned under your lower back.
- Cross your arms in front of your chest and round your shoulders forward slightly.
- Lift your hips to shift your weight onto the roller.
- Roll gently back and forth, staying on the muscles beside your spine, not directly on the spine.
- Pause and hold on any tight or tender spots for 10–30 seconds.
- Repeat the same movement on the opposite side of your lower back.