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The Plan - Fix Your Own Back

The Plan Table of Contents

Before you get started, remember, if you feel any of the symptoms below, don’t do these exercises until you’ve been cleared by your doctor!!

Go see your doctor if you have:

  1. Pain that wakes you in the middle of the night
  2. Worsening pain in your leg that is moving further down the leg instead of up toward the back
  3. Difficulty controlling your bowel or bladder
  4. Numbness or tingling in the groin or rectal region
  5. Difficulty maintaining erection for you guys

The Plan is a distilled, science-based workout plan to help you move beyond the frequent, disabling recurrences of disc-related low back pain. Below is your “Table of Contents” which you can think of as a multimedia workbook to keep you organized and goal-focused in your strength-building exercise program. By clicking on each topic below, you’ll be linked to that page of information and be able to view a detailed exercise tutorial video on the exercise to address the particular topic of concern addressed in each chapter.

Table of Contents

1. Correct the faulty movements – Review
1. Squatting
2. Lifting
3. Rolling
4. TEST: Self Evaluation Quiz
2. Heal the injured disc – Review
1. McKenzie extensions
2. TEST: McKenzie post position
3. Building endurance in spinal stabilizers
1. Bird Dog
2. Side Plank
3. Trunk Raise
4. Breathing Stereotype/Sternal Crunch
5. Dead Bug + Sternal Crunch
6. Pain Neuroscience 101
7. TEST-Lumbar Functional Capacity Evaluation (FCE)
4. Improving mobility in adjoining joint complexes
1. Mobilizing the hip
a. Lunges
b. Tactical Frog
c. Goblet Squat – if tolerated
2. Mobilizing the T-spine
a. Modified Sphinx
b. Overhead Wall Squat
c. Overhead RNT Squat
3. TEST-Wall Squat
5. Integrating stability and mobility
1. 1/2 Kneeling Chops/Lifts
2. Pallof Presses
3. Rolling Patterns
4. Leg Lowering
5. Standing Hip Flexor Endurance Test
6. Sidelying Thoracic Extension + Rotation
7. TEST – Single Leg Stand, Shoulder Mobility Screen, Tripod Plank, Goblet Squat
6. Improving Strength
1. Sumo Deadlift – Review
2. Split Squat
3. Bulgarian Split Squat
4. Farmer’s Walk & Suitcase Carry
5. Kettlebell Front Squats
6. Kettlebell Clean/Press
7. Pull ups
7. Improving Agility
1. Turkish Get Up
2. Single Leg Deadlift
8. Improving Power
1. Cleans/Power Cleans – COMING SOON!
2. KB Snatch – COMING SOON!
3. Hardstyle KB Swing – COMING SOON!
9. Improving Sport Specific Skills
1. Running – COMING SOON!
2. Swimming – COMING SOON!
3. Cycling – COMING SOON!
4. Powerlifting with the Flexion Intolerant Low Back
5. Olympic Lifitng – COMING SOON!
6. Crossfit – COMING SOON!
7. Mixed Martial Arts (MMA) – COMING SOON!
8. Yoga – COMING SOON!
9. Bootcamp, HIT and MetCon Bodyweight Training – COMING SOON!