Back pain exercises

What should I do about my back pain? We have the right exercises for you.

Duration
34 Min
Excercises
10
Difficulty
Beginner
Products used in Routine
Med
Ball 12
Super Band
TMX® Trigger
Standard

Do you have back pain and are wondering which exercises help? We will show you which are suitable for regulating the tension of your muscles and fascia. Thanks to the additional stabilization and strengthening exercises, this workout is particularly suitable for back pain in the lower back.

Your back pain exercise program:
  • Myofascial self-massage
  • Triggering deep stress points
  • Mobilization and stretching exercises
  • Exercises for activation and strengthening
2-3 times per week

Do the exercises 2-3 times a week, especially to relieve lower back pain. Always be aware of your pain threshold.

Get well soon!

Do the back pain exercises also as pain prevention.

Myofascial self-massage for back pain

Shortened, hardened muscles and adhered fascia could be the cause of your pain. In this case, it is particularly important to work on your glutes and hip flexors in addition to your back. Problems in these areas often radiate to the back. The following three back pain exercises can loosen your adhered fascia.

Back pain exercise: relieves tight glutes

Place the BALL 12 on the floor and sit on it with one side of your buttocks. Place the leg on the side to be treated on top of the other leg’s thigh. Move slowly on the spot and notice any specific tender points.

seconds per side
60
Body part
Glutes
Training Goals
Recovery, Mobility

Back pain exercise: relieves tension in your lower back

Sit on the floor with your legs raised and support yourself with your arms behind you. Place the roll just above the waist line in the area of your lower back. Lean your upper body backwards and lift your buttocks slightly off the floor.

Product
Seconds
60
Body part
Lower back
Training Goals
Recovery, Mobility

Hip pain exercise: releases tight hip flexors

Lie on your stomach with your forearms supporting you, your head lying loosely on the back of your hands. Place the BALL 12 directly above your groin between the straight abdominal muscles and the side part of your upper hip bone. Slowly lower your weight onto BALL 12.

Product
seconds per side
60
Body part
Hips
Training Goals
Recovery, Mobility

Triggers deep tension points for back pain

After myofascial self-massage, activate your deep fascia adhesions with the BLACKROLL® TMX® TRIGGER. The targeted pressure on your muscle can release deep-seated tension around your lumbar spine. You can feel pain from gluteal tension in your lumbar spine too? Solution: Trigger your gluteal muscles.

Back trigger exercise: for tension around the lumbar spine.

Start lying on your back and position the TRIGGER in the area of the lumbar spine on the painful spot. Your legs are extended.

Product
Seconds
180
Body part
Lower back
Training Goals
Mobility

Back pain trigger exercise: for tight gluteal muscles

Position the TRIGGER lying or sitting on the painful area of the buttocks and slowly let yourself sink into the TRIGGER.

Product
Seconds
60
Body part
Glutes
Training Goals
Mobility

Mobilization and stretching exercises for back pain

You can lower your muscle tension with myofascial techniques. You can create a better range of motion through targeted stretching exercises. On the one hand, it can relieve your back pain, and on the other, you can prevent further problems.

These two exercises against back pain should relieve your spine.

Back pain stretching exercise: stretches your hip flexors

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

Product
seconds per side
60
Body part
Hips, Thigh
Training Goals
Recovery, Mobility

Back pain stretching exercise: relieves your lumbar spine

Start in an upright position and put a SUPER BAND around one foot. Grasp the band with your hands. Slowly get on your back and place both legs on the floor.

seconds per side
60
Body part
Thigh
Training Goals
Recovery, Mobility

Back pain exercises to activate and strengthen the muscles

Just like when building a house, a stable foundation in the body is very important. If the muscles in your back and core are weak, the body tends to rely on passive structures. We have chosen 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 down on all fours and place your knee under your hip as well as your hand under your shoulder.

Product
sets/reps per side
3 / 10
Body part
Shoulders, Core, Glutes, Lower back
Training Goals
Activation, Strength

Exercise for back pain: strengthens your core muscles

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

Product
Sets / Seconds
3 / 30
Body part
Core, Shoulders
Training Goals
Strength

Exercise for back pain: strengthens the trunk muscles

Affix a SUPER BAND to a solid object. Grasp the band with both hands and kneel down far away from it so that there is tension in the band.

Product
Repetitions per side
10
Body part
Core, Shoulders
Training Goals
Activation, Strength
Pain

Pain in the lower back

Where does your back pain come from? And what can you do about it?

Read more

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