Autoplay
Autocomplete
Previous Lesson
Complete and Continue
THE COMPLETE Low Back Pain Relief and Core Strengthening Physical Therapy Exercise Program
Introduction
Welcome to the Low Back Pain Relief and Core Strengthening Physical Therapy Program (0:47)
Learn how the Lower Back and Core program works (2:00)
Learn how to monitor and track your progress (0:38)
Complete Downloadable and Printable Guide for your Low Back and Core Program
Getting Started
Preparing your space and equipment, loop bands and standard resistance exercise bands (2:31)
Understanding your body and knowing what is Pain vs. Soreness (0:55)
Understanding Before Starting, Posture, Stretching, Injury Prevention
Maintaining Neutral Spine and Proper Posture (2:48)
Bonus: FREE Low Back Stretching and Flexibility Program (0:45)
Quick Quiz to verify you are ready to go
Quick Quiz to verify you are ready to go
Phase 1 : Pain Relief and Motion Restoration
Phase 1 : Pain Relief and Motion Restoration
DW Bracing Exercise (1:03)
DW Glute Squeeze (1:28)
DW Heel Slides (2:04)
DW Posterior Pelvic Tilts (1:35)
Fall Outs (2:08)
Complete another functional assessment before Phase 2
Low Back self assessment link
Strength Training
Understand Proper Resistance Used and Benefits of Strength Training (0:49)
Exercise Resistance Band Scale
Phase IIA : Muscle Strengthening - 1st 2 weeks of Phase II
Phase IIA Resistance Guide (4:24)
Phase II : Muscle Strengthening
DW Bracing With Bridges (1:21)
DW Bridge Leg Lifts (1:54)
DW Hip Abductions with Band (1:49)
DW Marching with Band (1:22)
DW Modified Plank on Elbow (0:51)
Phase IIB : Muscle Strengthening - 2nd 2 weeks of Phase II
Phase 2B Resistance Guide (3:13)
Phase IIB : Muscle Strengthening
DW Bracing With Bridges (1:21)
DW Bridge Leg Lifts (1:54)
DW Classic Plank (0:50)
DW Hip Abductions with Band (1:49)
DW Marching with Band (1:22)
Complete Another Low Back self assessment before Phase III
Low Back Self Assessment Link
Phase III : Functional Strengthening
Phase III : Functional Strengthening
Phase III Resistance Guide (1:54)
DW Butt Kicker Walking Exercise wBand (1:24)
DW Classic Plank (0:50)
DW Heel-Toe Raises Walking Exercise wBand (1:25)
DW Marching Walking Exercises wBand 2 (3:01)
DW Skates Walking Exercise with Band (1:25)
Injury Prevention and Maintenance
Long-Term Maintenance Plan (0:36)
Bonus : FREE Stretching and Flexibility Section
Flexibility Program (0:45)
Flexibility Overview (1:04)
10. Single knee to chest (3:38)
DW Hamstring Stretch (1:14)
DW Lumbar Rotations (1:39)
DW Piriformis Stretch (1:20)
Program Completion and Beyond
Reflecting on your progress and Thank You! (0:18)
Resources for Further Support and Information
Bonus: FREE Low Back Stretching and Flexibility Program
Lesson content locked
If you're already enrolled,
you'll need to login
.
Enroll in Course to Unlock