I love the foam roller! I go to a fisents class a mix of yoga/pilates and the instructor quite often pulls out the foam rollers and those of us who don't stretch often immediately cringe and delight at the same time. Its incredible what a little bit of foam can do. Try lying on top of it, back down, with the base of the roller at the base of your spine. I swear it feels like your shoulders are ripping off but it feels so great to stretch out those muscles that we hunch over computers/desks all day.