Mobility

Lower Back Roller

The Lower Back Roller is a fantastic exercise to help improve flexibility in your lower back, while gently improving strength and stability in the same area. This simple rolling movement can help aid in reducing stress on your lower back and promote overall back wellbeing. Ideal for people who spend a lot of time sitting or participating in high-impact activities.
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Lower Back Roller instructions
Step-by-step instructions
1
Sit on the floor and place the roller under your lower back.
2
Cross your arms over your chest and keep your feet flat on the ground.
3
Lift your hips off the ground so that your weight is on the roller.
4
Slowly roll back and forth so that the roller moves up and down your lower back.
5
Keep your abs engaged to control the movement and prevent the roller from slipping.
Sit on the floor and place the roller under your lower back.
Cross your arms over your chest and keep your feet flat on the ground.
Lift your hips off the ground so that your weight is on the roller.
Slowly roll back and forth so that the roller moves up and down your lower back.
Keep your abs engaged to control the movement and prevent the roller from slipping.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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