Eccentryx / Exercise Atlas / recovery
Lower Back Roll
Roll below ribs and above pelvis; shift pressure gently side to side.
Muscles
- Primary
- low back
- Supporting
- erector spinae, quadratus lumborum
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Low-back tone drops while ribs stay stacked and breathing stays smooth.
- Progression
- Use smaller side shifts before adding longer passes.
- Regression
- Replace with child's pose if pressure feels sharp.
Watch for
- Grinding directly on the spine
- Arching hard over the roller
Substitutions
- Lying spinal twist
- Child's pose
- 90/90 hip stretch