Lower Back-SMR

What it is

This self-myofascial release (SMR) exercise uses a foam roll to help relieve tension. It specifically targets and mobilizes the muscles of your lower back. By applying static pressure, you can improve flexibility and reduce soreness.

Technique tips

• Position the foam roll under your lower back, avoiding direct spine contact.
• Lift your hips off the floor to apply pressure effectively.
• Lean and shift your weight to target the muscles beside the spine.
• Hold on tender spots for 10 to 30 seconds for deeper release.
• Remember to treat both sides of your lower back equally.
• Keep your shoulders protracted to maximize back muscle access.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.