Peanut Foam Rolling
Place the peanut over your spine so that a ball rest on either side. Start with the Peanut right above your glutes. Lie back on the ground over the peanut. Breathe and hold. Do not try to roll. Relax fully onto the ground and even straighten your legs out straight.
Then adjust the peanut up slightly higher on your spine and relax back over. To help your back release, you can even tuck one, or both, knees into your chest before relaxing your legs back down to the ground. Work your way up your lower back with the balls digging in along your spine. Hold on any extra tight spots and just relax.