Low Back Relief + Resilience Program

For managing Acute and Chronic Low Back Pain at home

This guide is designed to give you a framework on how to approach your low back pain and hopefully manage it on your own. The program is broken down into 3 phases: The Relief Phase, Bridging the Gap, and The Resilience Phase.

In the PDF, you'll find rehab exercises organized by phase. Each exercise has an accompanying 6-10 minute video instruction explaining the movement and cues, as well as any modifications.

THIS RESOURCE IS DESIGNED TO HELP YOU TROUBLESHOOT AND MANAGE YOUR OWN PAIN. THIS MAY WORK FOR SOME, BUT OTHERS MAY NEED A MORE TAILORED APPROACH. IF THAT IS YOU, PLEASE CONSULT WITH ME OR YOUR TRUSTED HEALTHCARE PROVIDER TO CREATE A PLAN THAT IS SPECIFIC TO YOU AND YOUR GOALS.

Low Back Relief + Resilience Program

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What if the workout (or specific exercise) is too hard?

The progressions are here as a guide. Move at your own pace and do what you can do on any given day. Within the videos, I will provide modifications and adjustments to increase or decrease intensity.

How should I incorporate these workouts?

The initial phase (relief) will involve short, frequent movements to be performed multiple times per day. The intermediate phase (bridging the gap) will involve a more structured routine to be performed every other day. The final phase (resilience) is about building strength, with movements meant to be performed with progressive overload a few times per week.

What if these workouts cause pain?

Pain is complex and your experience is very different than someone else’s. If you have increased pain, stop doing the offending exercise and move on. This resource is meant to help you troubleshoot your own pain, but it may not work for you. Please reach out and consult with me or your trusted healthcare provider to create a plan that is specific to YOU and your goals.
My name is Matt and I am a Chiropractor by trade that uses exercise programming and education to help people to understand their pain and injury, improve their performance, and get them back to participating in meaningful activities in a sustainable way. I am passionate about movement and education. I believe that a person that is educated is empowered, and that basic understanding of physical fitness is a foundational principle to human flourishing. I am eager to educate and empower individuals to understand their potential and give them lifelong skills for health and longevity. Please don't hesistate to reach out for a free phone consult!

Low Back Relief + Resilience Program

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