80% of the adult population suffers from low back pain. Since this area is directly associated with both the lower and upper extremities, any upper or lower body dysfunction can lead to low back dysfunction leaving it a primary target for pain. Individuals are subject to low back pain if they have an altered lumbar curvature, perform manual labor, or sit for 3+ hours in length a day. This program is ideal for individuals already experiencing low back pain or individuals wanting to avoid low back pain upon lifestyle changes that find them less active. Focus for the low back should always be placed on improving foundational support of the skeletal system through strengthen core muscle groups that promote positive postural support.
Recommendations: 3-4 exercises daily or every other day
Starting with 10 repitions and increasing 5 reps every week (max out at 30-then add weight starting back at 10 reps)
Stretching: minimum 4x a week (daily is encouraged)
29 exercise demonstration videos (including progressions)
12 stretching demonstrations
Equipment needed: Sturdy chair or counter top. Foam roller and dumbbell (optional, but not required)
*dumbbells only needed when ready for advancement