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.

Massage for Lumbago: Relaxes Your Hip Flexors

Lie on your stomach. Your arms are resting in front of your body, and your head rests loosely on the backs of your hands. Place the BALL 12 above your groin, between the pubic crest and the rectus abdominis muscles.

Let yourself sink onto the ball. With each breath, you can let yourself sink deeper into the tissue. Work through all the pain points in the area of your hip flexors in this way.

Tip: Proceed with caution during this exercise. If you feel a throbbing sensation in your abdomen, you are pressing on an artery. In that case, you should change the position of the massage for lumbago.

Product

Ball 12 Ball 08

Seconds

Body part

Lower Body, Hips

Training Goals

Massage for Lumbago: Relaxes Your Gluteal Muscles

Place the BALL 12 on the floor and sit on it with one side of your buttocks. Rest the leg on the side you’re treating on the thigh of your other leg.

Move slowly in place and feel the individual pain points. At the spots where the pain is most intense, hold the position for about 15 seconds and breathe calmly and deeply. Is it hard for you to support your shoulders? Then shift more weight onto the ball—this takes the strain off your shoulders. Use the^BLACKROLL® if this exercise with the ball is too intense.

Tip: Tension in the gluteal region often radiates to the lower back. A massage in this area can help relieve your pain if you have lumbago.

Product

Ball 08

Seconds

Body part

Lower Body, Glutes

Training Goals

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.

Lumbago Trigger Exercise: For Tense Lumbar Spine

Start by lying on your back and position the TRIGGER on the painful area in the lumbar spine region.

Keep your legs straight. Important: Place the TRIGGER on the muscles, not on the bones of the lumbar spine. Breathe deeply in and out—relax. If the pain subsides, increase the pressure. How? By bending your legs and swinging them from side to side.

Tip: Slowly move the TRIGGER higher along your lumbar spine muscles, stopping 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

Mobilization and Stretching Exercises for Lumbago

Myofascial techniques help reduce muscle tension. To increase myofascial length, you should stretch the affected structures.

Lumbago exercise: mobilizes your spine

Start on all fours. Lower your upper body forward until your forehead touches the floor. Push your buttocks back and rest them on your heels.

Your arms should be next to your legs, with your palms facing up. Take deep breaths in and out, and hold this position.

Tip: If you can’t reach the floor with your forehead, you can also support your buttocks with a roll during this lumbago exercise.

Product

Sets / Seconds

120

Body part

Lower Body, Thigh

Training Goals

Lumbago Exercise: Helps Improve Hip Mobility

Start on all fours and wrap the SUPER BAND around the inside of your thigh. Place the band as close to your hip as possible.

Now bring one leg in front of your body and bend your knee at a 45- to 90-degree angle, as far as you can. Extend your other leg behind your body and press your pelvis toward the floor on the side of the extended leg.

Tip: Lean your upper body forward to intensify the stretch in this lower back exercise. The tension from the SUPER BAND helps you achieve a faster and deeper mobilization effect.

Product

Super Band

Seconds per side

1 / 60

Body part

Lower Body, Hips, Glutes

Training Goals

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 Back Exercise: Strengthens Your Back

Wrap 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. Now lift your arm and the opposite leg at the same time so that they form a horizontal line. Hold the position for about three seconds and slowly return to the starting position.

Tip: This exercise for lower back pain is great for a healthy lower back, as it strengthens both your core and back muscles at the same time.

Product

Super Band

Seconds

2 sets of 10

Body part

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

Training Goals