Let yourself sink down onto the ball. With each breath, you can sink deeper into the ball. Use this exercise to work on all the tender points around your hip flexor.

Tip: take care when doing this exercise. If you feel any throbbing in your abdomen, you’re pressing on an artery. That means you should change your position for the lumbago massage.

Move slowly on the spot and notice any specific tender points. When you reach the most painful spots, stay there for about 15 seconds, taking calm, deep breaths. Is it hard for you to support yourself using your shoulders? Put more of your weight onto the ball to take weight off your shoulders. Use the BLACKROLL^® if this exercise is too intense with the ball.

Tip: tightness in your buttock area often radiates to your lower back. A massage for lumbago can reduce pain.

Take deep breaths in and out – relax. If the pain starts to subside, increase the pressure. How? Start angling your knees and rocking them left and right.

Tip: slowly bring the TRIGGER progressively higher up your lumbar spine muscles until just below the thoracic spine. A lot of the time, tension in the lower thoracic spine causes pain in the lower region of the lumbar spine.

Your arms should lie alongside your legs, with your palms facing up. Breathe deeply in and out, staying in this position.

Tip: if you can’t get your forehead onto the floor, you can support your buttocks using a roller for this lumbago exercise.

Now, bring one leg in front of your body and bend your knee to between 45° and 90° – whichever feels possible for you. Stretch your other leg out behind your body and press your pelvis toward the floor on that side.

Tip: to deepen the stretch with this lumbago exercise, sink down with your upper body moving forward. The pulling effect of the SUPER BAND will give you faster, deeper mobilizing effects.

Tense your abdominal muscles and lift your pelvis toward the ceiling as far as you can. Briefly hold the position, feel the tension in your buttocks (glutes) and lower your pelvis down without touching the floor.

Tip: not only does this lumbago exercise strengthen your glutes, but it also strengthens your supporting muscles such as those in your abdomen, back of your thigh and lower back.

Your head creates length in your spine and your abdomen is engaged. Lift your arm and opposite leg at the same time, positioning them in a horizontal line. Hold this for about three seconds and then slowly return to the start position.

Tip: this lumbago exercise is fantastic for a healthy lower back as it strengthens your core and back muscles at the same time.