The myofascial release (MR) technique involves stretching the connective tissue layer that surrounds the muscles. This form of stretching is generally used to alleviate muscle aches and pain. You can think of myofascial release as sort of a self-massage. The good thing about this technique is that your own bodyweight is used to apply the desired amount of pressure on the specific muscle group.

You can target the lower back by lying down on a foam roller. Be sure to position the roller on your lower back. When working this area of the body, the arms are usually crossed over the stomach. Once in position, simply walk your legs forward, or slowly rock back and forth on the foam roller. Work the lower back area as needed.