Lower back SMR

Lower back self-myofascial release (SMR) is a self-administered soft-tissue treatment, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the quadratus lumborum or spinal erector (erector spinae) muscles of the lower back, some people find they can cause this often painful and tight area to relax or "release." Lower back SMR is often accompanied by SMR on the glutes or piriformis muscles, or by stretches that target the piriformis or hips. However, some people find that SMR on the lower back can aggravate existing pain or injury, so be cautious when performing it.


  1. Some people find it can provide temporary relief from exercise-induced lower back soreness
  2. Can be done as part of a warm-up or post-workout recovery

Lower back SMR Images


Lower back SMR Instructions

Lower back SMR muscle diagram
  1. 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.
  2. 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.