1. Lie face up on the ground with a foam roll under your back and your hands supporting your head.
2. Roll from the middle of your back down to the base of your spine and back up.
3. Spend more time rolling on any sore spots you find.
4. Continue for the full set.
Be sure to: Place as much weight on the foam roll as you can tolerate.
You should feel it: Massaging your lower back.