8-week Lower back pain focused exercise program

This 8-week lower back pain exercise program combines targeted movements to improve spinal strength, flexibility, and reduce discomfort while promoting weight loss. The program includes a variety of low-impact exercises designed for pain relief and mobility. Participants will also receive a PDF that explains the role in managing weight loss, covering different dietary approaches for optimal health.

Additionally Breathwork techniques will be included to help with the improvement of pain, calmness, anxiety, depression, respiration and much more. Breathwork is a practice that involves intentionally changing your breathing pattern to improve your mental, physical, and spiritual well-being. It can include deep breathing, diaphragmatic breathing, and other techniques.

PROGRAM INSIGHT:

The program is designed to include exercises performed three times a week, each session lasting 45 minutes to an hour. While you have the flexibility to follow the program in a way that suits your schedule, the recommended routine schedules workouts on Monday, Wednesday, and Friday. Saturdays are designated as a self-care day, with a focus on relaxation and mindfulness through 5-10 minutes of breathwork exercises. 

After the first four weeks, the program progresses by introducing new exercises or increasing the intensity of the existing ones to ensure continued growth and challenge. This structure is tailored to help you build strength, improve fitness, and prioritise overall well-being.

SO WHAT IS LOWER BACK PAIN?!

Lower back pain is a common condition affecting the area between the ribcage and the pelvis. It can range from mild discomfort to severe, debilitating pain. Causes include muscle strain, poor posture, herniated discs, degenerative disc disease, or conditions like sciatica. Lifestyle factors, such as prolonged sitting or inadequate physical activity, often exacerbate lower back pain.

Exercise and stretching are essential for managing and improving lower back pain. Regular physical activity strengthens the core, lower back, and supporting muscles, improving spinal stability and reducing strain on the lumbar region. Strengthened muscles help maintain proper posture, alleviate pressure on the spine, and prevent further injuries.

Stretching enhances flexibility and relieves tension in the muscles and connective tissues surrounding the lower back. Targeting areas such as the hamstrings, hip flexors, and glutes can address imbalances that contribute to back pain. Improved flexibility promotes better alignment and mobility, reducing stiffness and discomfort.

Additionally, exercise stimulates blood flow, delivering oxygen and nutrients to the affected area, aiding healing and reducing inflammation. Low-impact activities like walking, swimming, or yoga are particularly effective. Consistent exercise and stretching not only alleviate current pain but also prevent future episodes, supporting overall spinal health. Always consult a healthcare professional for tailored guidance.

This program is in affiliation with Trainerize.com and will be redirected to its site.