Lower Back-SMR

A beginner stretch for the back, done with a foam roller.

Movement guide

Lower Back-SMR

Demand · source-assignedEasy (unreviewed)

Equipment requiredA foam roller

Muscle focusBack

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Lower Back-SMR demonstrated on the 3D figure

3D demoLower Back-SMRBeginner · A foam roller

Beginner grade (source-assigned).

Harder option

Rhomboids-SMR demonstrated on the 3D figure

3D demoRhomboids-SMRIntermediate · A foam roller

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back.

Equipment

A foam roller

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Questions people ask

What muscles does the Lower Back-SMR work?

Mainly the back.

What equipment do I need for the Lower Back-SMR?

A foam roller.

Is the Lower Back-SMR good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Rhomboids-SMR.

How do I make the Lower Back-SMR harder?

Progress to the Rhomboids-SMR, or add load, range or slower lowering once your form is solid.