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Lumbago exercises

Supportive for prevention and pain relief

Duration
25 Min
Excercises
7
Difficulty
Beginner
Products used in Routine
Ball 12
TMX® Trigger
Loop Band
Super Band

With these exercises for lumbago, you’ll actively ease the pain yourself.

Lumbago often comes on unexpectedly, bringing severe back pain. Are you barely able to move because of the pain and reliant on help from other people? When the pain is acute, there’s not much you can do. Rest is the order of the day. As soon as you’re relatively free from pain when you move, it’s important to start moving and begin with the lumbago exercises. Stimulating the tense areas can help you heal faster. You’ll prevent tightness and ideally stop lumbago coming back in the future.

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

Perform the exercise protocol two to three times a week.

Get well soon!

By doing the following lumbago exercises, you can fight the potential causes of this excessive tightness and make sure it doesn’t come back, keeping you free from back pain in the long term.

Myofascial self-massagefor lumbago

Using even pressure with self-massage techniques helps bring more nourishment to the surrounding fascia. The aim is to reduce muscle tension, restoring balance in the lumbar spine and hips and thereby alleviating pain.

Massage for lumbago: relaxes your hip flexor

Lie down on your stomach. Your arms should be positioned in front of your body with your palms facing down; rest your head loosely on the backs of your hands. Place BALL 12 above your groin, between the top of your hip bone and your straight abdominal muscles.

Product
Seconds per side
90
Body part
Hips
Training Goals
Recovery, Mobility

Myofascial self-massagefor lumbago

Using even pressure with self-massage techniques helps bring more nourishment to the surrounding fascia. The aim is to reduce muscle tension, restoring balance in the lumbar spine and hips and thereby alleviating pain.

Massage for lumbago: relaxes your hip flexor

Lie down on your stomach. Your arms should be positioned in front of your body with your palms facing down; rest your head loosely on the backs of your hands. Place BALL 12 above your groin, between the top of your hip bone and your straight abdominal muscles.

Product
Seconds per side
90
Body part
Hips
Training Goals
Recovery, Mobility

Massage for lumbago: relaxes your glutes

Place the BALL 12 on the floor and sit one side of your buttocks (glutes) on it. Lay the leg from the side you’re working on down onto the thigh of your other leg.

Product
Seconds per side
60
Body part
Glutes
Training Goals
Recovery, Mobility

Massage for lumbago: relaxes your glutes

Place the BALL 12 on the floor and sit one side of your buttocks (glutes) on it. Lay the leg from the side you’re working on down onto the thigh of your other leg.

Product
Seconds per side
60
Body part
Glutes
Training Goals
Recovery, Mobility

Releasing deep muscle tension associated with lumbago

After your myofascial self-massage, use the BLACKROLL® TRIGGER TMX® to activate your deep fascial adhesions. The targeted pressure helps release tension deep in your lumbar spine region.

Lumbago trigger exercise: releases a tense lumbar spine

Start by lying down on your back, positioning the TRIGGER against the painful spot on your lumbar spine. Stretch out your legs. Important to know: place the TRIGGER on your muscles, not on the bones of your lumbar spine.

Product
Seconds
1 / 180
Body part
Lower back
Training Goals
Mobility

Releasing deep muscle tension associated with lumbago

After your myofascial self-massage, use the BLACKROLL® TRIGGER TMX® to activate your deep fascial adhesions. The targeted pressure helps release tension deep in your lumbar spine region.

Lumbago trigger exercise: releases a tense lumbar spine

Start by lying down on your back, positioning the TRIGGER against the painful spot on your lumbar spine. Stretch out your legs. Important to know: place the TRIGGER on your muscles, not on the bones of your lumbar spine.

Product
Seconds
1 / 180
Body part
Lower back
Training Goals
Mobility

Mobilization and stretching exercises for lumbago

Myofascial techniques can help you reduce muscle tension. To lengthen your fascia tissue, you should stretch the affected structures.

Lumbago exercise: eases pressure on your spine

Start on all fours. Lower your upper body forward until your forehead touches the floor. Push your buttocks back and sit it down onto your heels.

Product
Seconds
1 / 90
Body part
Thigh
Training Goals
Recovery, Mobility

Mobilization and stretching exercises for lumbago

Myofascial techniques can help you reduce muscle tension. To lengthen your fascia tissue, you should stretch the affected structures.

Lumbago exercise: eases pressure on your spine

Start on all fours. Lower your upper body forward until your forehead touches the floor. Push your buttocks back and sit it down onto your heels.

Product
Seconds
1 / 90
Body part
Thigh
Training Goals
Recovery, Mobility

Lumbago exercise: improves hip mobility

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

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

Lumbago exercise: improves hip mobility

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

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

Activation and strengthening exercisesfor lumbago

You should only do the strength exercises after self-myofascial techniques (SMT) and mobilization/stretching exercises. In other words, once you’ve already noticeably reduced tension in your back muscles using exercises. Weak and inactive muscles tend to become overly tense. You can even out muscular imbalances by doing targeted exercises for activation and strengthening. Important to know: focus on the target muscles when doing this exercise.

Lumbago exercise: activates your glutes

Start by lying down on your back with your feet planted on the floor and a LOOP BAND just above your knees. Rest your arms on the ground alongside your body.

Product
Repetitions
3 /
Body part
Glutes, Lower back, Thigh
Training Goals
Activation, Strength

Activation and strengthening exercisesfor lumbago

You should only do the strength exercises after self-myofascial techniques (SMT) and mobilization/stretching exercises. In other words, once you’ve already noticeably reduced tension in your back muscles using exercises. Weak and inactive muscles tend to become overly tense. You can even out muscular imbalances by doing targeted exercises for activation and strengthening. Important to know: focus on the target muscles when doing this exercise.

Lumbago exercise: activates your glutes

Start by lying down on your back with your feet planted on the floor and a LOOP BAND just above your knees. Rest your arms on the ground alongside your body.

Product
Repetitions
3 /
Body part
Glutes, Lower back, Thigh
Training Goals
Activation, Strength

Bird Dog

Place the SUPER BAND around one foot and hold the other end with the opposite hand. Go onto all fours and place your knee below your hip, and your hand below your shoulder.

Product
Repetitions
15
Body part
Core, Glutes, Lower back, Shoulders
Training Goals
Activation, Strength

Bird Dog

Place the SUPER BAND around one foot and hold the other end with the opposite hand. Go onto all fours and place your knee below your hip, and your hand below your shoulder.

Product
Repetitions
15
Body part
Core, Glutes, Lower back, Shoulders
Training Goals
Activation, Strength
Pain

Lumbago

You can suddenly hardly move and your lower back hurts?

Read more
Pain

Lumbago

You can suddenly hardly move and your lower back hurts?

Read more

Your tools

12 cm Ø

BLACK
GREEN
ORANGE
+4

Well-rounded: against pain & hardening

Ball 12

from €11.90
Three resistance levels

orange/light
green/medium
blue/strong

Training band for core & stength training

Super Band

€22.90
Made of wood

Trigger tool incl. Sticky Pad made of 100% beech - for treating pain points

TMX® Trigger

€24.90
In six resistance levels

yellow/extra light
orange/light
red/gentle
+3

Small & skin-friendly fitness band for many exercises

Loop Band

€14.90

Your tools

12 cm Ø

BLACK
GREEN
ORANGE
+4

Well-rounded: against pain & hardening

Ball 12

from €11.90
Three resistance levels

orange/light
green/medium
blue/strong

Training band for core & stength training

Super Band

€22.90
Made of wood

Trigger tool incl. Sticky Pad made of 100% beech - for treating pain points

TMX® Trigger

€24.90
In six resistance levels

yellow/extra light
orange/light
red/gentle
+3

Small & skin-friendly fitness band for many exercises

Loop Band

€14.90

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More pain exercise routines

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Excercises
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Difficulty
Beginner
Herniated disc exercises
Duration
22 Min
Excercises
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Difficulty
Beginner
Hip pain exercises
Duration
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Excercises
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Difficulty
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Neck Pain Exercises
Duration
28 Min
Excercises
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Difficulty
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Shoulder pain exercises
Duration
22 Min
Excercises
8
Difficulty
Beginner
Exercises for the thoracic spine
Duration
23 Min
Excercises
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Difficulty
Beginner
Exercises against chest pain
Duration
27 Min
Excercises
9
Difficulty
Beginner
Exercises for runner’s knee
Duration
28 Min
Excercises
8
Difficulty
Beginner
Exercises for knee pain
Duration
28 Min
Excercises
7
Difficulty
Beginner
Heel spur exercises
Duration
27 Min
Excercises
7
Difficulty
Beginner
Impingement syndrome exercises
Duration
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Excercises
9
Difficulty
Beginner
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Duration
23 Min
Excercises
7
Difficulty
Beginner
Tennis elbow exercises
Duration
undefined Min
Excercises
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Difficulty
Jaw pain exercises
Duration
15 Min
Excercises
5
Difficulty
Beginner
Carpal tunnel syndrome exercises
Duration
15 Min
Excercises
4
Difficulty
Beginner
Achilles tendon pain exercises
Duration
15 Min
Excercises
3
Difficulty
Beginner

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Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers