What should I do about my back pain? We have the right exercises for you.
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.
Do the exercises 2-3 times a week, especially to relieve lower back pain. Always be aware of your pain threshold.
Do the back pain exercises also as pain prevention.
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.
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.
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.
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.
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.
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.
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.
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.
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.