Lower Back-Self Myofascial Release

1. Use your foam roller to stretch your lower back. Position the roller on the floor, and then lay down on your back with the roller horizontally under the small of your back, your knees bent at a 45-degree angle.
2. Take a deep breath and slowly walk your feet down so that the roller moves up the back and stops at your shoulder blades.  Hold for at least 30 seconds on the areas where you feel pressure, pain, or soreness.