Recover with a guided plan.
The low back is the centerpiece to our movement foundation. It is one of the most adaptable and resilient areas of the human body. With that being said, sometimes we do get pain in this area. Don’t worry, you do not have to live with pain! Learn to restore function by decreasing discomfort, unlocking the hips, starting with safe core strengthening exercises, and beginning the journey to a healthy spine that moves comfortably and freely in all ranges of motion. If you are looking for more of a challenge, check out Low Back Prehab Program!
This program is best suited for those with moderate to severe (5+/10) back pain including: Low back strain, lumbar/low back arthritis, low back disc herniation, lumbar herniation, lumbar disc bulge, lumbar degenerative disc disease, low back tightness, low back stiffness, low grade scoliosis, paraspinals issues/pain, post-op low back surgery with no exercise restrictions and MD clearance, QL issue, piriformis issue if nerve and low back related, and sciatica.
- Duration
- 8 weeks
- Frequency
- 3-6x/week
- Instructor
- Michael Lau PT, DPT, CSCS
8-week arc
What you work through
- Week 1
Learn to take control of your pain experience while appreciating what your body is capable of with pain free movements!
- Week 2
Give your hip flexors, piriformis, and TFL some love to loosen up the protective tension your body has created so you can alleviate your back pain.
- Week 3
It's all in the hips! Well not all of it but say hello to more glute and core work, build the power house, your spine will thank you!
- Week 4
Further alleviate any back discomfort by restoring mobility to all of the amazing nerves in your lower body!
- Week 5
You learn that a healthy spine moves in all directions. It’s time in the journey to restore spinal mobility with some safe exercises!
- Week 6
Build up your core to build further resilience and confidence with daily activities!
- Week 7
Meet the next level of bird dog exercises and get standing, it’s time to show gravity that you can’t be knocked down!
- Week 8
You get a whole new understanding of how we like to use the down dog and up dog! Namaste!
Fit check
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