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Lumbar self-massage with a roller

Lumbar self-massage with a roller, 2 sets, 1 minute each

Illustration of the Lumbar self-massage with a roller exercise

Listen to the instructions

How to do the exercise

Sets: 2

Duration: 1 minute per set

Description: Lie on your back with a roller placed under the lumbar region. Keep your spine in a neutral position and your pelvis stable. Slightly activate your abdominal muscles to support the lumbar area, then perform gentle rocking or weight transfer movements to massage tension points.

Tips: Maintain control of your pelvis and trunk throughout the exercise, avoiding sagging or excessive arching of your back. Breathe deeply to promote muscle relaxation.

Progression: Gradually increase the duration of each set from 1 minute to 2 minutes as comfortable.

At a glance

Goal
Self-massage
Level
Beginner
Equipment
foam roller
Starting position
Lying on back with a foam roller under the lumbar region
Clinical goal
Relax lumbar muscles and relieve tension
Also known as
lumbar massage with roller, lower back self-massage, lumbar relaxation with roller

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

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Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.