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.

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-massage for 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. 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.

Sets: one

Time: one to two minutes per side

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.

Massage for lumbago: relaxes your glutes

Place the BLACKROLL® 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. 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.

Time: one to two minutes per side

Sets: one

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

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

Time: two minutes

Sets: one

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

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. 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.

Time: one to two minutes per side

Sets: one

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.

Activation and strengthening exercises for 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. 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.

Repetitions: 8 to 12

Sets: 3

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.

Lumbago back exercise: strengthens your back

Place the BLACKROLL® 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. 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.

Repetitions: 10 per side

Sets: 3

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

You’ll need the following products for the lumbago exercises:

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