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

We’re here to help. Get your products, including premium online training.

Go to the Back Pain Kit

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.

Back Pain Exercise: Relaxes Tense Gluteal Muscles

Place the BALL 12 on the floor and sit on it with one buttock. Rest the leg on the side you’re treating on the thigh of the other leg. Move slowly in place and feel the individual pain points.

At the spots that hurt the most, hold the position for about 15 seconds and breathe calmly and deeply. Engage your lateral gluteal muscles by turning to the side.

Tip: During this back pain exercise, push yourself up from your shoulders with your chest out. This also provides stabilization training for your shoulder girdle. Is the pain too intense? Then do the exercise with the BLACKROLL^®.

Product

Ball 08

Seconds

Body part

Lower Body, Glutes

Training Goals

Back Pain Exercise: Relaxes Tense Gluteal Muscles

Sit on the floor with your legs spread apart and support yourself with your arms behind you. Place the roller just above your waistline in the lower back area. Lean your upper body back and lift your buttocks slightly off the floor.

Keep your neck in line with your spine. Roll along your lumbar spine.

Tip: Do you feel more pressure in certain spots? Pause there and take deep breaths in and out until the tension dissipates.

Product

Standard

Seconds

Body part

Upper Body, Lower back

Training Goals

Hip Pain Exercise: Relaxes Tense Hip Flexor Muscles

Lie on your stomach with your forearms propped up, your head resting loosely on the backs of your hands. Place the BALL 12 directly above your groin, between your rectus abdominis muscles and the lateral iliac crest. Slowly lower your weight onto the BALL 12.

Breathe against the ball and try to let it sink gently and gradually deeper into the tissue with each exhalation. Release various pain points along the hip flexor muscle. Then leave the BALL 12 in one spot and slowly move the same-side, abducted leg toward your armpit and back several times.

If using the method that applies deeper pressure to the abdomen, you should first rule out an abdominal aortic aneurysm. If you feel a pulsation or throbbing under the ball, you are pressing on an artery. In this case, adjust the position of the ball.

Tip: If the intensity is too high for you at first, you can alternatively perform the exercise with the^BLACKROLL® if you have back pain. For higher intensity, you can lift the leg on the same side slightly. As you lower it, you’ll sink even deeper into the hip flexor.

Product

Ball 12 Ball 08

Seconds

Body part

Lower Body, Hips

Training Goals

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.

Back Trigger Exercise: For Tension Around the Lumbar Spine

Start by lying on your back and position the TRIGGER on the painful spot in the lumbar spine area. Keep your legs straight.

Important: Place the TRIGGER on the muscles, not on the lumbar vertebrae. Breathe deeply in and out. Relax. Is the pain subsiding? Then increase the pressure by bending your legs and swaying them from side to side.

Tip: Slowlymove the TRIGGER upward along your lumbar spine muscles until you reach just before the thoracic spine. This is because many areas of tension in the lower thoracic spine cause lower lumbar pain.

Product

Trigger Box

Sets / Seconds

1 / 180

Body part

Upper Body, Lower back

Training Goals

Back Pain Trigger Exercise: For Tense Gluteal Muscles

While lying down or sitting, position the TRIGGER precisely on the painful spot on your buttocks and slowly lower yourself onto the TRIGGER .

If the pain subsides slightly, begin lifting and lowering your thigh.

Tip: It’s quite possible that you’ll experience muscle soreness, initial worsening of symptoms, or even bruising the next day. No need to worry—this is completely normal.

Product

Trigger Box

Seconds

120

Body part

Lower Body, Glutes

Training Goals

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 Stretching Exercise: Stretches Your Hip Flexors

Start in a one-legged kneeling position and place your knee directly under your hip. Wrap the SUPER BAND around your thigh from the front.

Pull your navel firmly inward toward your spine and engage your glutes. Push forward from your hips and hold this position.

Tip: For an added mobilizing effect, gently rock back and forth.

Product

Super Band

Seconds

1 / 60

Body part

Lower Body, Hips, Thigh

Training Goals

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.

Actively lift the straight leg with the band as far as possible. Deepen the stretch by pulling the band downward.

Tip: This exercise helps relieve pressure on the lumbar spine by stretching the back of the thighs.

Product

Super Band

Seconds

1 / 60

Body part

Lower Body, Thigh

Training Goals

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.

Exercise for Back Pain: Strengthens Your Back

Place the SUPER BAND around your foot and grasp the other end with the opposite hand. Get on all fours, placing your knee directly under your hip and your hand directly under your shoulder.

Keep your head in line with your spine and your core engaged. Simultaneously lift your arm and the opposite leg so that they form a horizontal line. Hold the position for three seconds and slowly return to the starting position.

Tip: This exercise can help you strengthen your back and gluteal muscles and stabilize your lumbar spine.

Product

Super Band

Seconds

Body part

Upper Body, Shoulders, Lower back, Lower Body, Glutes

Training Goals

Exercise for Back Pain: Strengthens Your Core Muscles

Rest your forearms on a^BLACKROLL® and turn your palms toward the ceiling.

Make sure your shoulders, hips, knees, and feet are in a straight line. Keep your core muscles engaged and your lower back stable.

Tip: If the exercise is too challenging, perform it without the roller. If it’s too easy, you can roll back and forth on your forearms.

Product

Standard

Seconds

3 x 40

Body part

Upper Body, Shoulders

Training Goals

Exercise for Back Pain: Strengthens Core and Rotator Muscles

Attach a SUPER BAND to a sturdy object. Grasp the band with both hands and kneel a good distance away from it so that it is taut.

Start by keeping your hands close to your body, then extend them forward. Make sure to keep your lower back and pelvis stable. Then move your arms back to the starting position in a controlled manner.

Tip: Is the exercise too easy for you? Then perform it in a step stance.

Product

Super Band

Repetitions

Body part

Upper Body, Shoulders

Training Goals

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.

Morning Routine for Back Pain