Your middle back should touch the roller. Shift your body forward and backward while rolling the roller along your lower back. Wwwhealthfitnesscom Roller Stretches Back Exercises Workout The more you press down the less pressure youll feel. Yoga Roller Exercises For Back . Begin by lying on your back at a 45-degree angle with the foam roller positioned underneath your right lat. Foam roller exercises can alleviate sciatica and back pain by loosening up the muscles that surround the area. Lie back with your feet hip-width apart on the floor. Interlace your fingers at the base of your skull. Sit on the floor with the foam roller on lower back resting hands behind head. Now available anywhere by ordering online. Roll back to. Hold for 30 seconds and returning to starting position. Place the roller horizontally across your upper back right below your shoulder blades. Gently allow your lumbar spine to relax into the foam roller. Cross your arms and hand over y