Roll Lower Back (Side) Lying on Floor
Lying back on a foam roller across the lower back and turned onto one side, the roller works the side of the waist between the lowest ribs and the pelvis.
How to do it
Setup
Lying back on the roller placed across the lower back, turned onto one side, knees bent, one hand on the floor behind, the other arm across the chest.
Steps
- Turn onto one side until the roller sits between the ribs and the hip bone.
- Push with the feet to roll a short way up and down that strip.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Rolling up onto the lowest ribs: stop below them. Lying flat on the spine: turn onto the side so muscle meets the roller. Letting the hips sag: brace the belly and keep them lifted.
Breathing
Steady throughout; never held.
