Back·Foam Roller
Lower Back-SMR
Lower Back · Foam Roller
Beginner
Body Part
Back
Equipment
Foam Roller
Level
Beginner
Force
Static
The Lower Back-SMR is a beginner foam roller exercise that primarily targets the Lower Back.
Muscles Worked
In Position
How to Do the Lower Back-SMR
- 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.
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Exercise data from the open-source Free Exercise DB. Library last reviewed June 22, 2026 · How these guides are written