What should I do about my back pain? We have the right exercises for you.

Do you have back pain and are wondering which exercises help? We will show you which are suitable for regulating the tension of your muscles and fascia. Thanks to the additional stabilization and strengthening exercises, this workout is particularly suitable for back pain in the lower back.

Myofascial self-massage for back pain

Shortened, hardened muscles and adhered fascia could be the cause of your pain. In this case, it is particularly important to work on your glutes and hip flexors in addition to your back. Problems in these areas often radiate to the back. The following three back pain exercises can loosen your adhered fascia.

Back pain exercise: relieves tight glutes

Place the BLACKROLL® BALL 12 on the floor and sit on it with one side of your buttocks. Place the leg on the side to be treated on top of the other leg’s thigh. Move slowly on the spot and notice any specific tender points. Spend around 15 seconds on the spots where you feel the most pain and breathe calmly and deeply. Include the sides of your glutes by turning slightly to the side.

Time: one to two minutes per side

Sets: one

Tip: during this back pain exercise, push your shoulders back and your chest out. That way, you also get to perform a stability exercise for your shoulder girdle. Is the pain too severe? Then perform the exercise with the BLACKROLL®.

Back pain exercise: relieves tension in your lower back

Sit on the floor with your legs raised and support yourself with your arms behind you. Place the roll just above the waist line in the area of your lower back. Lean your upper body backwards and lift your buttocks slightly off the floor. The neck remains an extension of the spine. Roll on the roller along your lumbar spine.

Time: one to two minutes

Sets: one

Tip: is the pressure more intense in certain spots? Stay there and breathe deeply in and out until the pain subsides.

Hip pain exercise: releases tight hip flexors

Lie on your stomach with your forearms supporting you, your head lying loosely on the back of your hands. Place the BLACKROLL® BALL 12 directly above your groin between the straight abdominal muscles and the side part of your upper hip bone. Slowly lower your weight onto BALL 12. Breathe against the ball and try to let it gradually sink further into the tissue with each exhalation. Release various tender points along your hip flexors. Then leave BALL 12 at one point and slowly move the spread leg on that same side several times toward the armpit and back.

Before attempting the treatment methods with deeper pressure in the abdomen, you should see a doctor to rule out an aneurysm of the abdominal artery beforehand. If you feel a pulsation or throbbing under the ball, you are pressing on an artery. In this case, change the position of the ball.

Time: one to two minutes per side

Sets: one

Tip: if the intensity is too high at first, you can alternatively perform the exercise for back pain with the BLACKROLL®. For a higher intensity, you can start to raise the leg on the same side. When you lay down, you sink even deeper into the hip flexor.

Mobilization and stretching exercises for back pain

You can lower your muscle tension with myofascial techniques. You can create a better range of motion through targeted stretching exercises. On the one hand, it can relieve your back pain, and on the other, you can prevent further problems.

These two exercises against back pain should relieve your spine.

Back pain stretching exercise: stretches your hip flexors

Start in a one-sided kneeling position and place the knee directly under your hip. Place the SUPER BAND around your thigh from the front. Pull your navel firmly inward toward your spine and tighten your buttocks. Push yourself forward from the hip and hold this position.

Time: one to two minutes per side

Sets: one

Tip: for an additional mobilizing effect, rock slightly back and forth.

Back pain stretching exercise: relieves your lumbar spine

Start in an upright position and put a SUPER BAND around one foot. Grasp the band with your hands. Slowly get on your back and place both legs on the floor. Actively lift the extended leg with the band as far as possible. Increase the stretch by pulling the band downward.

Time: one to two minutes per side

Sets: one

Tip: this exercise relieves the lumbar spine by stretching the back of the thighs.

Back pain exercises to activate and strengthen the muscles

Just like when building a house, a stable foundation in the body is very important. If the muscles in your back and core are weak, the body tends to rely on passive structures. We have chosen the following three back pain exercises for you.

Exercise for back pain: strengthens your back

Place the BLACKROLL® SUPER BAND around your foot and grasp the other end with the opposite hand. Get down on all fours and place your knee under your hip as well as your hand under your shoulder. Your head should be in line with your spine and the abdomen tensed. Lift your arm and the opposite leg at the same time so that they form a horizontal line. Hold the position for three seconds and then slowly return to the starting position.

Repetitions: 10 to 15 per side

Sets: two to three

Tip: this exercise helps strengthen your back muscles and glutes and stabilize your lumbar spine.

Exercise for back pain: strengthens your core muscles

Support your forearms on a BLACKROLL® and turn your palms toward the ceiling. Make sure that your shoulders, hips, knees and feet line up. Your core muscles are tensed and your lumbar spine is stable.

Time: 20 to 40 seconds

Frequency: Two to three times a week

Tip: if the exercise is too hard, do it without a roll. If it is too easy, you can roll over your forearms from front to back.

Exercise for back pain: strengthens the trunk muscles

Affix a BLACKROLL® SUPER BAND to a solid object. Grasp the band with both hands and kneel down far away from it so that there is tension in the band. First hold your hands close to your body and then stretch them out forward. Make sure that you keep your lumbar spine and pelvis stable. Then carefully move your arms back to the starting position.

Repetitions: 10 to 15

Sets: two to three

Tip: is the exercise too easy? Then do it in a walking position.

Your BLACKROLL® products for the back pain exercises: