Here are some tips on how to maximize your benefits when using a foam roller.

1.  Do not roll out your lower back. You jam the joints in your low back if you roll out this area, so instead use the foam roller around on the legs, hips, and glutes to release the tension in the muscles that connect to the lower back.
2.  Support your Spine. Do not flop like a dead fish on top of the foam roller. You need to support yourself at all times so you don’t put your spine in a vulnerable position.