Lower back exercise · roller
Roller Back Stretch
The roller back stretch is a roller exercise that targets the lower back (spinal erectors), with the hamstrings and glutes assisting.
How to do the roller back stretch
- Start by sitting on the ground with your legs extended in front of you.
- Place the roller perpendicular to your body, just below your glutes.
- Slowly roll your body backwards, allowing the roller to move up your back.
- Continue rolling until the roller reaches your upper back.
- Pause for a moment, then slowly roll back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Hold each stretch for 20–40 seconds, breathing slowly, and repeat 2–3 times per side. Stretch to mild tension, never pain.
Muscles worked
The main muscle is the lower back (spinal erectors). The hamstrings and glutes work as secondary muscles. See all lower back exercises or every foam roller exercise.
