Foam Roller Exercises for Your Lower Back and Lumbar Spine

[ellebieling]

A rolled up mat would not work very well, because it doesn't have a hard enough core. PVC pipe can be used, which is VERY hard, and may be too intense for a beginner. I personally use PVC pipe with a piece of an old yoga mat glued on it for more cushion, but this is still very intense. I use it only when I can't release the knots with regular foam rolling. I have also heard of using a 2 L plastic pop bottle, with water that is frozen in it. I have not tried this-it would be intense as well.

[royalflipskater]

@ellebieling ull be surprised it works out those tight muscle i use before and after a heavy cardio work out and the next day to reduce the tight muscle before that i had tight calfs all the time..

[Velcan]

Probably been asked a million times but would a rolled up camping/yoga mat do or does it have to be a perfect cricle?

[fytr4lyf1]

1. Awesome vid, I learned some new roller exercises! 2. Enya is also awesome. 3. For unflexible ppl (like me :( )...on the third exercise, if you cant reach your foot DO NOT hold your leg from behind your knee joint, it can lead to injury. Use your calf or hammie instead.

[wkriski]

be careful with the side position, not going up too high I bruised my ribs/muscles which were sore for weeks.

also when I like on my back on the roller I get a lot of pain in the butt, it increases because we are lifting ourselves off the ground engaging all the muscles, or perhaps from pressure on discs

[ellebieling]

Yes, it is a great suggestion to always start out carefully and slowly. One can bruise and damage sensitive tissues if you do not listen to your body's messages very carefully. Never roll through severe pain or numbness. The lower back is a highly sensitive area! If you have any back, disc, bone or muscle problems, always consult your MD first. Please see my full article for more guidance, posted under the video description. ~ Elle

[ellebieling]

For me, the last position is my favorite! It really gives a great stretch. You don't have to make your leg totally straight, just raise it to a comfortable height. Don't forget to do both sides as well! Happy foam rolling!

[Anastranstiphia]

that last position looked so unnatural, that's amazing u can do that

[ellebieling]

This is my personal favorite foam roller exercise. I do it almost every single day. It warms up my lower back and gets me ready for any activities of the day!

[ladbroke8]

done this today, felt a tingle in my hamstring and a nice relaxing feeling after!!

[145bobby]

i have a stiff lower back..I hurt it during squatting, It's not serious, but I don't want to have the pain. I hope this helps it. Only problem is I don't own a foam roller

[musicbecca2]

@145bobby I'll bet you could possibly use an exercise mat rolled up tightly, or a pool tube thing. I wouldn't use a towel because it's not supportive enough.

[145bobby]

man, i fell asleep and did't wake up for hours...super relaxing music!

[ellebieling]

@145bobby

Glad to be of service. Hopefully you can view my other foam rolling videos so you can catch up on the sleep you need!