Back Pain Protocol

Back Pain Protocol

Feel free to incorporate these 1-3x a week as needed / when needed.
You can work these into any workout routine as a pre-workout or activity warm up/ or on alternating days between your workout.
Of course when in pain you should see your doctor and get a good diagnosis and this in no way is used to substitute for medical advise, however many people experience backspin due to overuse and weekeness/ tightness (a simultaneous action of both).
because the body acts as a kinetic chain (meaning everything is connected), you shoulde embark on a strengthening and mobility routine in the glutes, back and core in order to mobilize and strengthen, getting you fortified and out of pain.

IF YOU DO THIS PROGRAM (below)
Feel free to email me personally after 8 weeks of doing this as a bonus and let me know how you feel – generally your core, truck and glutes should get stronger, more fortified and your back more mobile.

Your Back Pain Program

Back Warm Ups/ Mobility
· do daily if you want, when you feel pain coming on, when you feel tight/ immobile
· try 10/15 a side

Hamstring Warm Up/ Mobility w/ Core Strength
· (we often have tight. weak hamstrings with limited mobility and they contribute to back pain)
· Alternate legs 20 total – daily if you want

Deadbug – key core strength
· 1-3x a week
· 20-30 sec holds to start, 2 sets
· work up to 60 secs, then move to more advance options below

Advanced Iso Holds, after back/ core gets stronger


Thoracic Press
· try 2 sets of 8-10, 2 x a week – great strength and mobility
· do on its own, beginning of workout light, or after the above
· key for anyone spending time bent over clients/ the computer in a singular posture
https://vimeo.com/362895117

Hip Thrust
· inactive glutes are a huge reason for back pain – the glutes are often so sedentary from sitting they become inactive- causing back pain
· use bands of no bands for these- ideally both
· start with 1 set of 20 before activity of any kind, when you feel back or knee pain
· work to 3 sets of 15 with band

https://vimeo.com/363448170