Get back to an active life and relieve your pain with the 21-day Back Pain Program

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Exercise program guided by a physiotherapist

  • 100% FREE
  • Adapted to your back pain
  • Tested by thousands
  • No hardware required
  • Several bonuses as a bonus

Find out more

“Lombafit offers educational resources, guided exercise sessions and personalized support to help you return to an active life and overcome your back pain. »

– Anas, physiotherapist founder of Lombafit

Back pain on video

🌟 21 Day Program Against Back Pain 🌟 ✅ Free version: https://shorturl.at/lC8r3 🎥 Guided video version: https://boukas-anas.systeme.io/lombafit Get back to an active and pain-free life in 21 DAYS! SIMPLE, EFFECTIVE exercise sessions with NO equipment required. ✅ What you will discover: - Daily exercises adapted to all levels - Proven techniques to relieve and prevent pain - Step-by-step support to motivate and guide you ✅ Also discover the LOMBAFIT STUDIO platform against back pain: https://www.lombafitstudio.com/ ✅ Need personalized coaching? Visit the following page: https://forms.gle/A6JL15N5oerquNWDA Who am I? My name is Anas, a back physiotherapist with 13 years of experience and over 25 patients treated. I have also helped thousands of people through my Lombafit community to regain a pain-free life and educate themselves about their back pain. 👉Strengthen your SHOULDERS and BACK with TRX! Duration: About 000 minutes Equipment: A TRX, securely attached In this session, I offer a complete workout to strengthen your upper body — especially your shoulders, arms, and back — using TRX. 🎯 Session objectives: ✔ Improve shoulder mobility ✔ Strengthen triceps, biceps, and back muscles ✔ Work on core stability and control ✔ Relieve neck and postural pain 🔁 TIP: If you find this session too easy, increase the number of repetitions or start a second time. Consistency is the key to progress! ⚠️ The advice provided in our videos is not intended to replace a medical consultation. If in doubt, it is best to consult a doctor.
Strengthen your SHOULDERS and BACK with TRX!
🌟 21 Day Program Against Back Pain 🌟 ✅ Free version: https://shorturl.at/lC8r3 🎥 Guided video version: https://boukas-anas.systeme.io/lombafit Get back to an active and pain-free life in 21 DAYS! SIMPLE, EFFECTIVE exercise sessions with NO equipment required. ✅ What you will discover: - Daily exercises adapted to all levels - Proven techniques to relieve and prevent pain - Step-by-step support to motivate and guide you ✅ Also discover the LOMBAFIT STUDIO platform against back pain: https://www.lombafitstudio.com/ ✅ Need personalized coaching? Visit the following page: https://forms.gle/A6JL15N5oerquNWDA Who am I? My name is Anas, a back physiotherapist with 13 years of experience and over 25 patients treated. I have also helped thousands of people through my Lombafit community to regain a pain-free life and educate themselves about their back pain. 🎯 Release your deep tensions with a massage ball: Relaxed feet, thighs, back and glutes! DURATION: 000 min EQUIPMENT: Massage ball or tennis ball 👉Do you feel tension in your back, legs or feet? This guided session with a massage ball (or tennis ball) will help you release tension points, relax your deep muscles and relieve pain related to stress, a sedentary lifestyle or injuries. 👉In this video, I show you how to use a ball to release tension in: - the soles of the feet, - the hamstrings, - the glutes, - the lower back. 🎯 Goal of this session: Improve circulation, relax tight areas, and soothe pain, while listening to your body. ⚠️ The advice provided in our videos is not intended to replace a medical consultation. If in doubt, it is best to consult a doctor.
Release your deep tensions with a massage ball!
🌟 21 Day Program Against Back Pain 🌟 ✅ Free version: https://shorturl.at/lC8r3 🎥 Guided video version: https://boukas-anas.systeme.io/lombafit Get back to an active and pain-free life in 21 DAYS! SIMPLE, EFFECTIVE exercise sessions with NO equipment required. ✅ What you will discover: - Daily exercises adapted to all levels - Proven techniques to relieve and prevent pain - Step-by-step support to motivate and guide you ✅ Also discover the LOMBAFIT STUDIO platform against back pain: https://www.lombafitstudio.com/ ✅ Need personalized coaching? Visit the following page: https://forms.gle/A6JL15N5oerquNWDA Who am I? My name is Anas, a back physiotherapist with 13 years of experience and over 25 patients treated. I have also helped thousands of people through my Lombafit community to regain a pain-free life and educate themselves about their back pain. 🎯 TRAMPOLINE: BOOST your BALANCE and GAIN STRENGTH! (intermediate – advanced level) LEVEL: Intermediate to advanced DURATION: 000 min EQUIPMENT: Trampoline + support if needed 👉 In this session, we're taking it to the next level! Dynamic exercises on one leg to boost strength, balance and endurance without overloading your joints. This trampoline routine will help you: - Strengthen your legs, core and stability. - Improve your cardio without painful impact. - Work on proprioception and motor control in a fun way. 💡 Support is recommended at the beginning to ensure your stability. ⚠️ The advice provided in our videos is not intended to replace medical advice. If in doubt, it is best to consult a doctor.
TRAMPOLINE: BOOST your BALANCE and GAIN STRENGTH! (intermediate – advanced level)
🌟 21 Day Program Against Back Pain 🌟 ✅ Free version: https://shorturl.at/lC8r3 🎥 Guided video version: https://boukas-anas.systeme.io/lombafit Get back to an active and pain-free life in 21 DAYS! SIMPLE, EFFECTIVE exercise sessions with NO equipment required. ✅ What you will discover: - Daily exercises adapted to all levels - Proven techniques to relieve and prevent pain - Step-by-step support to motivate and guide you ✅ Also discover the LOMBAFIT STUDIO platform against back pain: https://www.lombafitstudio.com/ ✅ Need personalized coaching? Visit the following page: https://forms.gle/A6JL15N5oerquNWDA Who am I? My name is Anas, a back physiotherapist with 13 years of experience and over 25 patients treated. I have also helped thousands of people through my Lombafit community to regain a pain-free life and educate themselves about their back pain. 🎯 TRAMPOLINE for beginners: GENTLY ACTIVATE and STRENGTHEN your muscles Want to move without pain or impact? This special beginner trampoline session is for you! LEVEL: Beginner DURATION: 000 min EQUIPMENT: Trampoline + support (chair, bar, wall, etc.) 👉 In this video, you will learn how to use the trampoline to: - Protect your knees and back while staying active - Gently strengthen your legs and core - Improve your balance and coordination - Stimulate cardio without joint shock 💡 Support is recommended at the beginning to ensure your stability. This routine is ideal for people returning to activity or suffering from joint pain. ⚠️ The advice provided in our videos is not intended to replace medical advice. If in doubt, it is best to consult a doctor.
TRAMPOLINE for beginners: Gently activate and strengthen your muscles!
🌟 21 Day Program Against Back Pain 🌟 ✅ Free version: https://shorturl.at/lC8r3 🎥 Guided video version: https://boukas-anas.systeme.io/lombafit Get back to an active and pain-free life in 21 DAYS! SIMPLE, EFFECTIVE exercise sessions with NO equipment required. ✅ What you will discover: - Daily exercises adapted to all levels - Proven techniques to relieve and prevent pain - Step-by-step support to motivate and guide you ✅ Also discover the LOMBAFIT STUDIO platform against back pain: https://www.lombafitstudio.com/ ✅ Need personalized coaching? Visit the following page: https://forms.gle/A6JL15N5oerquNWDA Who am I? My name is Anas, a back physiotherapist with 13 years of experience and over 25 patients treated. I have also helped thousands of people through my Lombafit community to regain a pain-free life and educate themselves about their back pain. 🎯 Toning and precise session: strengthen your abs, back and core in depth DURATION: 000 min EQUIPMENT: Mat 👉 In this video, follow a routine to deeply strengthen your abdominal strap, your lumbar and spinal muscles. A complete and progressive workout, without equipment, to improve your stability. 💡 This session is ideal if you are looking to strengthen your center, improve your posture and prevent lower back pain. Each exercise can be adapted according to your level. On the program of the session: 🔹 Dynamic control: Variation with elbow/knee contact to further engage the core. 🔹 Alternating Bear Plank: Lift your knees off the floor and alternate arms and legs to work on stability and strength. 🔹 Posterior Chain Workout: Extend your legs and arms in a prone position to activate your glutes, spinal cord, and back muscles. 🔹 Advanced Core Training: Write numbers with your feet to strengthen your transverse and hip flexors. 🔹 Dynamic Candle: Lift your pelvis toward the sky to tone your entire core. By the end of this routine, you'll feel a stronger, more mobile core that's better prepared to support your daily movements. ⚠️ The advice provided in our videos is not intended to replace a medical consultation. If in doubt, it's best to consult a doctor.
Strengthen your ABS, BACK and CORE in depth (Guided Session)
👉Day 5: Posture and Ergonomics (The Best Daily Adjustments) What if the quest for "perfect" posture isn't the solution to your back pain? In this final video of the challenge, we're busting the myth of ideal posture. While an upright, neutral posture can reduce stress on the spine, it's not the key. The real problem comes from prolonged posture, whether sitting or standing. In this video, you'll discover why getting out of a static posture is crucial, and how a few simple moves can prevent pain. Whether you sit all day or constantly stand, I'll offer exercises tailored to your daily life: rib cage-opening stretches, lumbar extensions, or even supine flexions. The goal? Adopt a routine that works for your condition, without aggravating your pain or causing new symptoms. Ready to integrate these moves into your daily life and offer real relief to your back? Access the full challenge playlist here 👉 https://www.youtube.com/playlist?list=PLz4DfjLz2nIBWW8QZt9TD44_ghVb6Efuh 🌟 21 Day Back Pain Relief Program 🌟 ✅ Free version: https://shorturl.at/lC8r3 🎥 Guided video version: https://boukas-anas.systeme.io/lombafit Get back to an active, pain-free life in 21 DAYS! SIMPLE, EFFECTIVE workouts with NO equipment required. ✅ What you will discover: - Daily exercises adapted to all levels - Proven techniques to relieve and prevent pain - Step-by-step support to motivate and guide you ✅ Also discover the LOMBAFIT STUDIO platform against back pain: https://www.lombafitstudio.com/ ✅Need personalized coaching? Visit the following page: https://forms.gle/A6JL15N5oerquNWDA Who am I? My name is Anas, a back physiotherapist with 13 years of experience and more than 25 patients treated. I have also helped thousands of people through my Lombafit community to regain a pain-free life and educate themselves about their back pain. ⚠️ The advice provided in our videos is not intended to replace a medical consultation. If in doubt, it is best to consult a doctor
Back Pain Challenge (DAY 5) – POSTURE and ERGONOMICS (The best daily adjustments)
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Articles about back pain

Educate yourself about your pain and its management

Who am I? (a word about the founder of Lombafit)

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My name is Anas, a certified physiotherapist in Quebec. With 13 years of experience and having supported thousands of patients suffering from back pain, I am now dedicated to sharing my knowledge on Lombafit, and serving my online community.

Learn more about Lombafit
Learn more about Anas

To go further: Lombafit Studio

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Lombafit Studio is a platform offering guided exercise sessions to improve your back health, and resume an active and pain-free life.

Learn more about Lombafit Studio

What do they say about our approach?

30/01/2025

My husband has pain that he can't even bear in his left lower back, his disc has moved but it really hurts, I don't know what to do.

Kevin
21/12/2024

Very kind to offer a program thank you very much

Karine
05/12/2024

Very progressive and very complete exercise program for each session.

Christian MAILFER

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