Lower Back-SMR
Lower Back-SMR is a tissue preparation - lumbar paraspinal self-myofascial release exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Multifidus, Quadratus lumborum
- Exercise type
- Tissue preparation - lumbar paraspinal self-myofascial release
Exercise technique
- Support
Sit on the floor and position the roller to lightly support one side of your lower back.
- Feet
Bend your knees and establish firm foot support.
- Upper body
Cross your arms over your chest and bring shoulders comfortably forward.
- Side shift
Turn slightly to move pressure onto muscles away from the spinal midline.
- Load control
Unload through your feet and apply gentle pressure without a broad backward arch.
- Short scan
Make very short, slow position changes along the muscular side.
- Exit
Unload through your feet, turn onto your side to remove the roller and set up the other side.
Key technique points
- Do not press on spinal bones.
- Use light pressure.
- Do not roll broadly over the lower back.
- Maintain foot support.
- Do not compress the soft side beneath the ribs.
- Stop if comfortable control is unavailable.
Common mistakes
Loading the spine
Do not press the roller hard against the lumbar midline.
Arching the lower back
Do not extend excessively backward over the roller.
Releasing all bodyweight
Do not remove foot support and abandon the lower back to pressure.
Long rolling passes
Do not make long, fast passes from the lower back to the ribs.
Forcing through sharp sensation
Do not press harder as discomfort increases.
Rolling sideways rapidly
Do not turn your torso over the roller before unloading pressure.
Frequently asked questions
Lower Back-SMR: why is “Loading the spine” a mistake?
Do not press the roller hard against the lumbar midline.
Lower Back-SMR: why is “Arching the lower back” a mistake?
Do not extend excessively backward over the roller.
Lower Back-SMR: why is “Releasing all bodyweight” a mistake?
Do not remove foot support and abandon the lower back to pressure.
Lower Back-SMR: why is “Long rolling passes” a mistake?
Do not make long, fast passes from the lower back to the ribs.
Lower Back-SMR: why is “Forcing through sharp sensation” a mistake?
Do not press harder as discomfort increases.
Lower Back-SMR: why is “Rolling sideways rapidly” a mistake?
Do not turn your torso over the roller before unloading pressure.
What should I focus on when doing Lower Back-SMR?
Do not press on spinal bones. Use light pressure. Do not roll broadly over the lower back. Maintain foot support. Do not compress the soft side beneath the ribs. Stop if comfortable control is unavailable.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.