Is it safe to foam roll the lower back?

Rolling straight down the middle of the lower back is best avoided, because the roller presses the bony points of the spine and can push it into extra arch with no rib cage to spread the load. Turning halfway onto one side, as in this roll, keeps the roller on the muscles beside the spine and is generally fine for a healthy back when the pressure stays moderate.

Does this roll reach the quadratus lumborum?

Only partly. The quadratus lumborum lies deep, beneath the thoracolumbar fascia and in front of the spinal erectors, so a roller at the side of the lower back presses through the lat, the obliques and the fascia above it rather than on the muscle directly. It can still make the whole side of the lower back feel looser for a while.

Does foam rolling the lower back actually do anything?

Its effects are real but modest. In a randomized trial in 38 healthy, active adults, a session of foam roller exercises aimed at the lower back made the thoracolumbar fascia slide about 1.8 mm more on ultrasound, while forward bending range and muscle tenderness did not change. Most people notice that the area feels looser for a short while afterward, which is a good reason to roll right before training rather than hours ahead.

Should I foam roll if my lower back hurts?

Gentle rolling beside the spine may ease general stiffness from sitting or training, but it is not a treatment for back pain. If the pain is sharp, travels into the leg or has lasted more than a few weeks, see a doctor or physical therapist before rolling.

How long should I roll each side?

Spend 30 to 60 seconds on each side, pausing for 20 to 30 seconds on any tender spot. One or two passes before or after training, or after a long stretch of sitting, is plenty.

Foam Roller Lateral Lower Back Roll

What Is the Foam Roller Lateral Lower Back Roll?

Foam Roller Lateral Lower Back Roll is an isolation exercise that primarily targets the back, pressing a foam roller into the side of the lower back between the bottom of the rib cage and the top of the pelvis, and it also engages the obliques, shoulders and abs to hold the half-turned position. It is a beginner-level movement that needs only a foam roller and a little floor space.

Rolling straight up and down the middle of the lower back is widely discouraged. The lumbar spine has no rib cage around it, so a roller placed there presses on the bony ridge of the vertebrae and can push the lower back into more arch than it likes. This roll gets around that by turning the body about halfway onto one side, so the roller sits a few inches out from the spine in the soft band of the flank. There it presses the thoracolumbar fascia, the sheet of connective tissue that covers the lower back, together with the lowest fibers of the latissimus dorsi, the back part of the external oblique and the outer edge of the spinal erectors. The quadratus lumborum, the deep muscle that runs from the top of the pelvis to the lowest rib and is often blamed for one-sided low-back tightness, lies underneath these layers, so the roller reaches it only indirectly.

People use it in a warm-up or cooldown, or after long hours of sitting or driving, when one side of the lower back feels stiff or tender. Like other foam rolling, it changes how the area feels and moves for a short while rather than permanently lengthening anything, so it fits best right before the movement you want to prepare for, or as a gentle way to wind down. It does not strengthen the trunk, so for a back that keeps tightening up, core work such as the Side Plank and the Dead Bug does more over time.

The version shown is a reclined half-sit with the knees bent, the feet on the floor, one hand planted behind for support and the other arm across the chest, and the hips just off the floor. Letting more weight rest on the planted hand and the feet lightens the pressure, while lowering the hips or turning further onto the side increases it. The Foam Roller Lat Roll works the same muscle higher up, from the armpit down, and the Foam Roller Glute Roll covers the hips below. If the half-turned position is hard to hold or the side of the lower back is too sensitive for a roller, a gentle stretch such as Child Pose or the Lying Knee to Chest Stretch is a good place to start.

Muscles Worked

MuscleActivation

Latissimus Dorsi: Primary
Thoracolumbar Fascia: Primary
External Oblique: High
Deltoid: Medium
Erector Spinae: Medium
Gluteus Maximus: Low
Rectus Abdominis: Low
Triceps Brachii (Long Head): Low

Instructions

Sit on the floor with your knees bent and your feet on the floor, and place a foam roller behind you so it runs across your body.
Lean back and turn about halfway onto your right side so the roller sits under the right side of your lower back, a few inches out from your spine, between your lowest rib and the top of your hip bone.
Plant your right hand on the floor behind you with the arm straight, and rest your left hand on your right shoulder with the arm across your chest.
Lift your hips just off the floor so your weight is shared between your feet, your right hand and the roller.
Push gently with your feet to roll the roller up toward your lowest rib, then let your body slide back until it sits just above the hip bone, moving about an inch per second.
Keep the ribs down and stay turned onto your side, turning a little further if you feel the roller drift toward your spine.
Pause for 20 to 30 seconds on any tender spot and breathe slowly.
After 30 to 60 seconds, sit up, turn onto your left side and repeat.

Common Mistakes

Rolling on the spine
Lying flat on the back or letting the roller drift toward the middle presses the bony ridge of the lumbar spine instead of the muscles beside it.
Rolling onto the ribs
Pushing the roller up past the bottom of the rib cage presses the short floating ribs, which adds pain without any benefit.
Rolling too fast
Sweeping quickly back and forth gives the muscles no time to relax, so move about an inch per second instead.
Arching over the roller
Pushing the belly up and arching the lower back over the roller squeezes the lumbar joints, so keep the ribs down and the trunk long.
Holding the breath
Holding the breath on a tender spot keeps the trunk muscles tense, so breathe slowly and let the side of the back soften into the roller.
Pressing through sharp pain
Chasing a spot that feels sharp makes the trunk tense up and guard, so ease off to firm pressure you can breathe through.

Injuries

Foam Roller Lateral Lower Back Roll is a low risk exercise when performed with proper technique. The main thing to avoid is the spine itself. If the roller drifts toward the middle of the back, it presses the bony points of the lumbar vertebrae and can push the lower back into extra arch, which is where most warnings about rolling the lower back come from. At the top of the pass, the two lowest ribs are short and attached only at the back, so they do not like being pressed hard, and at the bottom the roller should stop before the bony rim of the pelvis. The planted wrist and shoulder also carry some of your weight.

Keep the roller in the soft band between the lowest rib and the hip bone, a few inches out from the spine, and stay turned about halfway onto your side for the whole set. Use pressure that feels firm but lets you breathe normally, spend 30 to 60 seconds per side, and pause no longer than 20 to 30 seconds on any tender spot. Keep the planted elbow straight but not jammed, with the hand under or slightly behind the shoulder.

To reduce the pressure, use a softer roller or let more weight rest on your feet and planted hand. If the flank is too sensitive even then, start with a gentle stretch such as Child Pose. Once the roll feels easy, lowering the hips closer to the floor or turning a little further onto the side adds pressure without changing the setup.

Stop and move the roller away if you feel sharp or burning pain, pain that travels into the buttock or down the leg, or tingling or numbness. Skip this roll over bruising, an open wound, a recent rib injury or an area that is hot and swollen. If you have ongoing low-back pain, a disc problem, spinal stenosis or osteoporosis, check with a doctor or physical therapist before putting body weight on a roller here.

Overview

Primary Focus: Back
Equipment: Foam roller
Modality: Stretching
Difficulty: Beginner

Alternative Exercises

Frequently Asked Questions

Q: Is it safe to foam roll the lower back?: Rolling straight down the middle of the lower back is best avoided, because the roller presses the bony points of the spine and can push it into extra arch with no rib cage to spread the load. Turning halfway onto one side, as in this roll, keeps the roller on the muscles beside the spine and is generally fine for a healthy back when the pressure stays moderate.
Q: Does this roll reach the quadratus lumborum?: Only partly. The quadratus lumborum lies deep, beneath the thoracolumbar fascia and in front of the spinal erectors, so a roller at the side of the lower back presses through the lat, the obliques and the fascia above it rather than on the muscle directly. It can still make the whole side of the lower back feel looser for a while.
Q: Does foam rolling the lower back actually do anything?: Its effects are real but modest. In a randomized trial in 38 healthy, active adults, a session of foam roller exercises aimed at the lower back made the thoracolumbar fascia slide about 1.8 mm more on ultrasound, while forward bending range and muscle tenderness did not change. Most people notice that the area feels looser for a short while afterward, which is a good reason to roll right before training rather than hours ahead.
Q: Should I foam roll if my lower back hurts?: Gentle rolling beside the spine may ease general stiffness from sitting or training, but it is not a treatment for back pain. If the pain is sharp, travels into the leg or has lasted more than a few weeks, see a doctor or physical therapist before rolling.
Q: How long should I roll each side?: Spend 30 to 60 seconds on each side, pausing for 20 to 30 seconds on any tender spot. One or two passes before or after training, or after a long stretch of sitting, is plenty.