Back Pain and 10 exercises to relieve it

Back pain and ways to overcome it!

Back pain is a very broad term, it could be acute, chronic, during physical activity, while sitting, localised, shooting, tingling and the list goes on. Chances are that you or a friend has at least one of these signs or symptoms. In fact almost every person on Earth has back pain at some point of their life. Around 25% live with back pain for ever and around 10% are restricted in daily activities. Of course you should never let back pain get worse, don’t allow it to escalate from minor pain to the point of you being incapacitated.

Back pain can be the result of an endless list of causes and a combination of them. Work is always a main factor, a desk job or construction job can both give you the same pain. Holding the same position for hours on end distorts fascia fibres and tenses up muscles, at the same time other muscles become more weak. Physical activity is a must in our daily routine, but it’s good to change it up a bit, do something different every now and then, find alternatives to relieving your back pain. Below we have a few exercises that will definitely help you overcome your back pain.

Back pain and ways to overcome it!

Physical activity, Recovery and Regeneration.

Depending on your daily routine and job, you might have a physically intense one or a sedentary one. Usually people with jobs that require sitting for hours every day, make up for it in a gym or by working out at home. The worst case scenario is when you don’t workout at all. Weight gain takes a toll on your back and mobility. In any case though your muscles need a recovery routine and the fascia needs regeneration. Rolling sessions with a quality foam roller is perfect for combining physical activity, recovery and regeneration. In the video above there are suggestions for a more yoga approach, but below we have 10 exercises that are perfect for being active without getting tired and recovering from strenuous activity. All exercises are suitable for all fitness levels.

10 Exercises for Back Pain.

All exercises below can be done with less intensity or more if you need it. It’s recommended 2-3 times a week. The recommended products are from Blackroll, the leading company worldwide in fascia tools. For this routine you will need a Blackroll Standard for sure, but for optimized results you will also need the Ball, Multiband, and TMX Trigger. For people with osteoporosis or very low pain tolerance you can try out the Blackroll Med. Enjoy your myofascial self-massage session!

Physical activity, Recovery and Regeneration.

10 Exercises for Back Pain.

Relieve your tight Glutes

Place the Ball 12 on the ground. Put the one side of your buttocks on it and extend your arms behind you and plant your hands on the ground. On the side you placed the fascia ball, move the leg of the same side placing the ankle under the knee of the other side. The foot on the other side should be planted in the ground, now use it to help you roll on the ball slowly back and forth. Try to find areas that are more painful and spend a few extra seconds on those. Don’t forget to turn slightly on the side to target the full area of your glutes.
If you need less intensity you can try it with the Blackroll Standard. If you need more intensity try out the Ball 08. 60 seconds on each side is enough.

Release tension in the lower back

Place the Blackroll Standard on the ground and lay back onto it, with the Blackroll positioned right above your waistline. With your knees bent and your feet planted in the ground, lean back on the roller. Start pushing and pulling with your feet to create a rocking motion back and forth. In areas where you feel more pain, stop and beathe in and out slowly and deeply till you feel no more pain. Do this for 60 seconds.
For less intensity you can regulate your bodyweight with your arms on the floor. For higher intensity and more accuracy on trigger points you can try the Duoball or the Twin.

Release tension from Hip Flexor

Start by laying down on your stomach, with your forearms in front of you. Now take the Ball 12 and place it between the upper part of your hip bone (better known as ASIS) and your groin. Do not roll on the bone! Slowly get your weight onto the ball. Breathe slowly and deeply. With each exhalation you should feel the ball dig deeper into the muscles and fascia. Try this for 90 seconds on each side.
If this is too intense you can try it with the Blackroll Standard. If you need more intensity you can bend the knee or lift your leg entirely from the ground.

Release tension around lumbar spine

Around the spine we have trigger points. The TMX Trigger was developed to help with deep fascia adhesions. Before we start the exercise we must advise to do this with outmost caution and find the muscles. DO NOT place the Trigger on bone, use it only the muscles next to the spine. First lay down on your back, and place the Trigger on the painful spot of your muscle. Breathe deeply in and out.

For more intensity you can lift your legs from the ground.

Release trigger points around the glutes

Sit on the TMX Trigger, targeting painful areas of the glutes. Slowly use your weight to sink into the Trigger. Spend 180 seconds on each side.

Hip Flexor stretch for back pain

Fix your Blackroll Resistance Band or Multiband to a steady anchor on one side, and on the other side pass your leg inside the band. Get into the Half Kneeling position. Keep your knee under the hip and engage your buttocks. Now slowly push forward from the hips and hold for 60 seconds.

Relieve Back Pain by stretching the thigh

Pass the Resistance Band or Multiband around your foot. Hold the other side of the Band with your hands and lay back on the floor. Slowly raise the leg with assistance from the band. Take the leg as far as possible but have in mind to keep your buttocks on the ground. Do this for 60 seconds on each side.

Strengthening Exercise for Back Pain

Strengthen your back and glutes to prevent and relieve back pain. Start on all fours with your knees under the hips and your hands under your shoulder. Place the Resistance Band or Multiband around one foot, then at the same time around the hand of the opposite side. Engage your core and lift your arm and opposite leg, at the same time. Once they’re horizontal, hold that position for 3 seconds, then go back to the starting position. Repeat this 15 times on each side.

Strengthen your core for Back Pain

Put your Blackroll Standard or Slim on the ground. Get into a Plank position with your forearms on the fascia roller, and your palms facing upwards towards the ceiling. Make sure your neck, shoulders, hips and knees are straight, almost parallel to the floor. Hold this position with your core engaged for 60 seconds.
To make this more intense you can roll your forearms on the roller back and forth.

Strengthen your Trunk and Core for Back Pain

Fix a Resistance Band or Multiband to a stable object. Get into a half kneeling position and grab the band with both hands. Make sure you are far enough from the anchor point of the band in order to have tension in the band. Keep your trunk in the upright position and pull your hands close to the chest while holding the band. Make sure your hips and lumbar spine are not moving. Push your hands forward in full extension, then back to the starting position. Repeat this 10 times for each side.

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For our full product range visit: www.pisfitness.com

If you have any question about our products or seminars call us at: +35722252705
#keepitFUNctional