OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

There is more to fixing back pain, as outlined in the book by spine specialist Stuart McGill, than just these exercises. Finding your pain triggers and avoiding them, developing patterns of movement which minimize spine flexion/extension, a progressive program of walking 3x a day... Do these exercises at a slow pace, don't push too hard. Descending pyramid of reps/set: ex. 6, 4, 2


Exercises

Set 1: 1 round
Cat Cow
Cat Cow
1 minute

Set 2: 1 round
Bird Dog
Bird Dog
2 minutes
Rest
Rest
30 seconds
Bird Dog
Bird Dog
1 min 30 secs
Rest
Rest
30 seconds
Bird Dog
Bird Dog
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Curl Ups
2 minutes
Rest
Rest
30 seconds
Curl Ups
1 min 30 secs
Rest
Rest
30 seconds
Curl Ups
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Left Side Elbow Knee Planks
2 minutes
Right Side Elbow Knee Planks
2 minutes
Rest
Rest
30 seconds
Left Side Elbow Knee Planks
1 min 30 secs
Right Side Elbow Knee Planks
1 min 30 secs
Rest
Rest
30 seconds
Left Side Elbow Knee Planks
1 minute
Right Side Elbow Knee Planks
1 minute
Great Job!
5 seconds


Related Workouts

  • Walking Weight Off
    Walking Weight Off
    19 minutes, Casual
  • Body Slim Down
    Body Slim Down
    16 mins 50 secs, Casual
  • Beginner Running
    Beginner Running
    24 minutes, Casual
  • Fresh Chops & Hops
    Fresh Chops & Hops
    20 minutes, Casual
  • Barre Body Slim Down
    Barre Body Slim Down
    25 minutes, Moderate
  • Mountain Girl
    Mountain Girl
    16 minutes, Moderate

<small><i>Start Online Personal Training with <a href="/people/ilomi6zf2l1x">Patrick Morrisey</a> to access this workout.</i></small>

Start 1:1 Training - Free Trial




You Might Also Like

Back Pain Relief

Back Pain Relief

Casual Ic_time_32x32 8 mins  
Back  
After Run Stretch

After Run Stretch

Casual Ic_time_32x32 8 mins  
Legs  
Back

Back

Intense Ic_time_32x32 10 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbells
Phase 1

Phase 1

Moderate Ic_time_32x32 14 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell, Box or Step
Phase 2 Day 4 (Legs B)

Phase 2 Day 4 (Legs B)

Moderate Ic_time_32x32 12 mins  
Lower Body   Ic_workout_dumbbell_32x32 Barbell
3 Minute Shoulder Warm Up

3 Minute Shoulder Warm Up

Moderate Ic_time_32x32 3 mins 30 secs  
Shoulders   Ic_workout_dumbbell_32x32 Resistance Band

Workout Categories