Lumbago: Treatment and Exercises for Home
To Help Prevent and Relieve Pain
Time
- 25 minutes
- 7 exercises
Myofascial self-massage for lumbago
The even pressure applied when performing self-massage techniques improves blood flow to the surrounding fascia. The goal: to reduce muscle tension in order to restore balance in the lumbar spine and hips, thereby alleviating pain.
Targeting Deep Tension Points for Lumbago
After myofascial self-massage, use the TRIGGER to stimulate deep fascial adhesions. With targeted pressure, you’ll release deep-seated tension in your lumbar spine muscles.
Mobilization and Stretching Exercises for Lumbago
Myofascial techniques help reduce muscle tension. To increase myofascial length, you should stretch the affected structures.
Activation and Strengthening Exercises for Lumbago
You should only perform the strengthening exercises after the SMT and mobilization/stretching exercises—that is, once you’ve already achieved noticeable relief through exercises for your tense back muscles. Weak and inactive muscles tend to become overstrained. With targeted activation and strengthening exercises, you can correct muscular imbalances. Important: Focus on the target muscles as you perform the exercises.
Lumbago
Are you suddenly barely able to move, and does your lower back hurt?
Ball 12
Available in multiple variants
Super Band
Available in multiple variants
Loop Band
Available in multiple variants
