Exercises for pain - Backache

Backache

Easier to do exercises for neck pain and headaches

Discover all of the neck exercises you can do using the foam roller.

The foam roller, which is used on the neck, provies a feel-good massage. And the best thing: you can use the massage roller yourself to release tension in your neck. Approach the massage roller exercises for the neck with care – it may be more comfortable for you to work with the BLACKROLL foam roller which is 20% softer.

Foam Roller for the neck-1
Foam Roller for the neck-2
Foam Roller for the neck-3
Foam Roller for the neck-4

Please be aware of your own performance limitations. If you feel short of breath or dizzy, you should stop. Talk to your doctor about what you should be aware of.

Exercises for back pain using a fascial roller

Exercises for back pain using a fascial roller 1
Exercises for back pain using a fascial roller 2

Relaxing tight gluteal muscles

  1. Sit with your tailbone in the center of the back roller.
  2. Supporting your upper body with your hands, slowly roll your sacrum forward along the roller so that it moves backwards.
  3. Lean back even further and lean on your forearms to change the angle and roll along your lower back. In this way, you can relax the fascia of the corresponding area of ​​the body with a slow movement.
  4. From time to time, you can stop the rotation and tilt your torso to the left and right. The intensity increases noticeably.
  5. Roll slowly until you reach the middle of the thoracic spine.

Duration of the exercise:

Duration of the exercise:

approx. 2 minutes

Relaxing all the back muscles (using a ball or roller)-1
Relaxing all the back muscles (using a ball or roller)-2

Relaxing all the muscles of the back (using a ball or roller)

  1. Starting position: Lie down on the back roller so that it is positioned just above your buttocks and lean on your forearms, extended along your body.
  2. Make sure that your spine lies in the circumferential groove of the Medi-Roll to protect its sensitive spinous processes.
    Now slowly roll forward on the Medi-Roller so that it rises up your back.
  3. If you can, lift your forearms off the floor so that most of your weight is on the roller.
  4. Place your hands behind your head and rotate your upper body between your shoulders. Place your feet on the floor and lift your torso slightly.
  5. Lower your torso again before you reach the end of your thoracic spine to avoid slipping.
    Return to the starting position.
  6. This time, lean slightly to the left to turn your back to the side.
  7. Repeat this step on the other side.

Duration of the exercise:

Duration of the exercise:

approx. 2 minutes

Relaxing all the muscles of the back (using a ball or roller)

Targeting the Area Around the Lumbar Spine-1
Targeting the Area Around the Lumbar Spine-2

Targeting the Area Around the Lumbar Spine

  1. Lie down comfortably and use your hand to feel the tip of your tailbone.
  2. From there, move your fingers up towards your lumbar spine. At this point, you will notice two bones sticking out. Now you can look for tender points in this triangular area that you are feeling with your fingers.
  3. Take the conical handle in your hand and lie down on your back. Place the flat tip under the points you just felt.
  4. Now choose a position where you lift your feet off the floor and gently lower yourself onto your toes.

Spread your legs slightly so that you are lying stable and not wobbling.

  • Now use your feet to control the intensity of the pressure of your weight on the flat toe.
  • Do this exercise for 2-2.5 minutes.
  • Then press on other sensitive points on your back and repeat the above steps.
Hip flexor stretch for back pain-1
Hip flexor stretch for back pain-2

Hip flexor stretch for back pain

  1. Get on all fours and pull your belly button in tightly so that your lower back arches slightly upward, like a hump on a cat.
  2. Make sure you pull your stomach in tightly and slowly lower your pelvis forward and down. Do not arch your back!
  3. You should feel a stretch in your groin. You may also feel pain in your back as you perform the exercise. Maintain a tolerable intensity and breathe in and out deeply for 1 minute.
  4. Counter-tension: Now press your knees into the mat and hold this tension for a few seconds. Then relax and allow your pelvis to drop deeper. Repeat the stretch one more time and relax again.
  5. After 2 minutes, the exercise is complete.

Note: If you find it too difficult to perform the exercise using your hands, you can rest your upper body on the sofa.

Duration of the exercise:

Duration of the exercise:

approx. 2 minutes

Let your lower back hang down-1
Let your lower back hang down-2

Let your lower back hang down

  1. Get on all fours on the floor.
  2. Place your hands slightly forward. Palms slightly turned outward.
  3. Slowly lower your pelvis to the floor.
  4. Do not arch your back, but instead, push your groin forward in a controlled manner, tensing your abdominal muscles.
  5. Hold this position for 30 seconds.
  6. Now press your knees to the floor for 10 seconds. Your pelvis should not rise.
  7. Release the counter-tension and let your pelvis continue to hang for 20 seconds.
  8. Repeat the last two steps of counter-tension and stretching two more times.
  9. Slowly bend your elbows until you can lift them completely off the floor.
  10. Finally, pull your torso up as high as you can for 10 seconds, using your own strength.

Duration of the exercise:

Duration of the exercise:

approx. 2 minutes