Back Pain: 10 Exercises That Really Help
Don’t let nagging back pain get the best of you: With these 10 exercises, you can quickly help your back relax again.
Time
- 34 minutes
- 10 exercises
Tackle your pain head-on
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Myofascial Self-Massage for Back Pain
Shortened, tight muscles and adhesions in the fascia may be the cause of your pain. Here, it’s especially important to work on your glutes and hip flexors in addition to your back. Problem areas in these regions often cause pain that radiates to your back. The following three back pain exercises can help release adhesions in your fascia.
Targeting Deep Tension Points for Back Pain
After myofascial self-massage, use the TRIGGER to target deep fascial adhesions. Applying targeted pressure to your muscles can release deep-seated tension around the lumbar spine. Do you also feel pain in your lumbar spine caused by gluteal tension? Solution: Target your gluteal muscles.
Mobilization & Stretching Exercises for Back Pain
Myofascial techniques help reduce muscle tension. Targeted stretching exercises improve your range of motion. On the one hand, this can relieve your back pain. On the other hand, it can help prevent further problems.
These two exercises for back pain are designed to relieve pressure on your spine.
Back Pain Stretch: Supports Your Lumbar Spine
Start in an upright seated position and wrap a SUPER BAND around one foot. Grasp the band with both hands. Slowly lie down on your back and place both legs on the floor.
Back Pain Exercise for Activation and Strengthening
Just like when building a house, a stable foundation is very important in the body. If your back and core muscles are weak, your body tends to rely on passive structures. We’ve selected the following three back pain exercises for you.
Start Your Day with More Flexibility—With This Morning Routine for Back Pain
Do you want to improve your back health and start your day feeling flexible? Then our morning routine is just right for you. In just a few minutes, you’ll activate key muscle groups, mobilize your spine, and release tension. This helps you prevent back pain or specifically relieve existing discomfort—ideal as a daily morning routine or for doing in between.
Lower Back Pain
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Your guide to relieving back pain
Ball 12
Available in multiple variants
Super Band
Available in multiple variants
Standard
Available in multiple variants
