Spend around 15 seconds on the spots where you feel the most pain and breathe calmly and deeply. Include the sides of your glutes by turning slightly to the side.

Tip: during this back pain exercise, push your shoulders back and your chest out. That way, you also get to perform a stability exercise for your shoulder girdle. Is the pain too severe? Then perform the exercise with the BLACKROLL®.

The neck remains an extension of the spine. Roll on the roller along your lumbar spine.

Tip: is the pressure more intense in certain spots? Stay there and breathe deeply in and out until the pain subsides.

Breathe against the ball and try to let it gradually sink further into the tissue with each exhalation. Release various tender points along your hip flexors. Then leave BALL 12 at one point and slowly move the spread leg on that same side several times toward the armpit and back.

Before attempting the treatment methods with deeper pressure in the abdomen, you should see a doctor to rule out an aneurysm of the abdominal artery beforehand. If you feel a pulsation or throbbing under the ball, you are pressing on an artery. In this case, change the position of the ball.

Tip: if the intensity is too high at first, you can alternatively perform the exercise for back pain with the BLACKROLL®. For a higher intensity, you can start to raise the leg on the same side. When you lay down, you sink even deeper into the hip flexor.

Important: Place the TRIGGER on the muscles, not on the lumbar vertebrae. Breathe deeply in and out. Relax. The pain subsides? Then increase the pressure by bending your legs and swinging them to the left and right.

Tip: Slowly go higher with the TRIGGER on your lumbar spine muscles until just before the thoracic spine. This is because many tension accounts in the lower thoracic spine cause lower lumbar pain.

When the pain subsides slightly, begin to lift your thigh and put it down again.

Tip: It's quite possible that you'll have sore muscles, initial aggravation or even bruising the next day. No need to worry - this is quite normal.

Pull your navel firmly inward toward your spine and tighten your buttocks. Push yourself forward from the hip and hold this position.

Tip: for an additional mobilizing effect, rock slightly back and forth.

Actively lift the extended leg with the band as far as possible. Increase the stretch by pulling the band downward.

Tip: this exercise relieves the lumbar spine by stretching the back of the thighs.

Your head should be in line with your spine and the abdomen tensed. Lift your arm and the opposite leg at the same time so that they form a horizontal line. Hold the position for three seconds and then slowly return to the starting position.

Tip: this exercise helps strengthen your back muscles and glutes and stabilize your lumbar spine.

Make sure that your shoulders, hips, knees and feet line up. Your core muscles are tensed and your lumbar spine is stable.

Tip: if the exercise is too hard, do it without a roll. If it is too easy, you can roll over your forearms from front to back.

First hold your hands close to your body and then stretch them out forward. Make sure that you keep your lumbar spine and pelvis stable. Then carefully move your arms back to the starting position.

Tip: is the exercise too easy? Then do it in a walking position.