Lower Back-SMR

A beginner stretching exercise for the lower back, done with a foam roller.

Main muscles: Lower back
Equipment: Foam roller
Level: Beginner
Movement: Static

How to do the Lower Back-SMR

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.
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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Lower Back-SMR

Questions

What muscles does the Lower Back-SMR work?

Mainly the lower back.

Is the Lower Back-SMR good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Lower Back-SMR?

Good alternatives that train the lower back: Cat Stretch, Child's Pose, Dancer's Stretch or Hug Knees To Chest.

How many sets and reps of the Lower Back-SMR should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).