
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!
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.
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.
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!

Relieve your tight 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
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
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

Release trigger points around the glutes

Hip Flexor stretch for back pain

Relieve Back Pain by stretching the thigh

Strengthening Exercise for Back Pain

Strengthen your core for Back Pain
To make this more intense you can roll your forearms on the roller back and forth.

Strengthen your Trunk and Core for Back Pain
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If you have any question about our products or seminars call us at: +35722252705
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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