Lower Back Pain? These Exercises Can Help

In this video, we’ll show you which exercises can help relieve your lower back pain and prevent future problems.

Focus areas

Unterer Rücken

Time

18 minutes
8 exercises

Myofascial self-massage for the lower back

Targeted self-massage can help gently release tension in the surrounding muscles and fascia.

When doing so, avoid working directly on the spine; instead, focus on the lateral muscle structures.

The massage improves blood flow to the tissues, can promote mobility, and reduce pain

Hip Flexor Massage - Right

Start in a forearm-supported position. Place the BLACKROLL below your pelvic bone. Bend the other leg and place it on the ground. Slowly roll up and down a few centimeters.

Product

Standard

Seconds

Body part

Lower Body, Hips

Training Goals

Trigger Point Massage for the Lower Back

Place your lower back muscles on the TRIGGER. Find a tender spot. Stay on that spot. Focus on your breathing.

Product

Trigger Box

Sets / Seconds

1 / 180

Body part

Upper Body, Lower back

Training Goals

Stretching Exercises for the Lower Back

Targeted stretching helps relieve tension, improve mobility around the lumbar spine, and correct muscular imbalances.

Especially important: Don’t just stretch your back—also stretch your glutes, hip flexors, and hamstrings—as these areas are often the source of the problem.

Make sure to breathe calmly and stretch only to a comfortable limit—without pain.

Cat-Cow

Start on all fours with your head in line with your spine. As you exhale, round your back. Pull your navel inward and bring your chin toward your chest. As you inhale, arch your back.

Your hands should be directly under your shoulders. Your hips should be directly over your knees.

Product

Seconds

Body part

Upper Body, Lower back

Training Goals

Kneeling Position

Secure the MULTI BAND in front of you. Get into a kneeling position. Grasp both ends of the MULTI BAND with one hand each, keeping your arms straight. Push your hips forward. Lean your upper body backward. Your chin moves toward your sternum. Your legs and abdominal muscles are engaged. Hold this position.

The MULTI BAND serves only as light support.

Product

Multi Band

Seconds

3 / 20

Body part

Lower Body

Training Goals

Pretzel

Start in a side-lying position. Bend the knee of your top leg to 90 degrees. Place the BLACKROLL under the bent knee. Bring your bottom leg into an active hip extension. Grasp the top of your foot to increase the stretch. Try to rest your entire upper back on the floor.

Continue to breathe consciously. Relax with each exhalation. Sink deeper into the stretch.

Product

Standard

Sets / Seconds

1 / 60

Body part

Lower Body, Hips

Training Goals

Strengthening Exercises for the Back Muscles

Stretching alone isn’t enough—targeted strengthening is crucial.
Strong, deep muscles stabilize your spine, improve your posture, and protect against strain.

Perform the exercises slowly, in a controlled and precise manner:

Sumo Deadlift

Start in an upright, wide stance. Place your feet on the SUPER BAND. Bend your upper body straight forward and grasp the band. Actively pull the band backward while rotating your upper arms outward. Straighten your upper body by extending your hips and squeeze your glutes at the top position.

Keep your head in line with your spine throughout the entire exercise.

Product

Super Band

Repetitions

Body part

Upper Body, Lower back, Lower Body, Glutes, Thigh

Training Goals

Bird Dog

Place the MULTI BAND around your foot. Grasp the other end with your opposite hand. Get into a quadruped position. Simultaneously lift your arm and the opposite leg so that they form a horizontal line. Return to the starting position.

Keep your pelvis level and try not to arch your back.

Product

Multi Band

Repetitions

Body part

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

Training Goals