Lower Back-SMR

How to do the Lower Back-SMR

1. In 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.
2. Raise 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.

Muscles worked

Role	Muscles
Primary	lower back
Equipment	foam roller
Difficulty	beginner

No foam roller? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Cat Stretch Bodyweight Child's Pose Bodyweight Dancer's Stretch Bodyweight Hug Knees To Chest Bodyweight Pelvic Tilt Into Bridge Bodyweight Standing Pelvic Tilt Bodyweight

Harder than the Lower Back-SMR

Pelvic Tilt Into Bridge intermediate · Bodyweight

Common questions

What muscles does the Lower Back-SMR work?

The Lower Back-SMR primarily works the lower back. Cat Stretch, Child's Pose, and Dancer's Stretch train the same muscle, across 4 equipment types.

What equipment do you need for the Lower Back-SMR?

A Foam Roller. Without a foam roller, Cat Stretch, Child's Pose, and Dancer's Stretch train the same muscle, and 9 of the catalogue's options for this muscle need no equipment.

Is the Lower Back-SMR suitable for beginners?

Yes, the Lower Back-SMR is rated beginner. Pelvic Tilt Into Bridge are the progressions from here.

Similar exercises

Cat Stretch Bodyweight Child's Pose Bodyweight Dancer's Stretch Bodyweight Hug A Ball Exercise Ball Hug Knees To Chest Bodyweight Pelvic Tilt Into Bridge Bodyweight