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

  • Mountain Girl
    Mountain Girl
    16 minutes, Moderate
  • Beginner Running
    Beginner Running
    24 minutes, Casual
  • Independent Workout
    Independent Workout
    20 minutes, Casual
  • Cardio Jumpster
    Cardio Jumpster
    16 minutes, Casual
  • Walking Weight Off
    Walking Weight Off
    19 minutes, Casual
  • Ab-Bootcamp
    Ab-Bootcamp
    16 minutes, Moderate

Start Online Personal Training with Patrick Morrisey to access this workout.

Start 1:1 Training




You Might Also Like

Superhero Smash

Superhero Smash

Moderate Ic_time_32x32 13 mins  
Lower Body   Ic_workout_dumbbell_32x32 Dumbbells
Back

Back

Intense Ic_time_32x32 10 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbells
Back Pain

Back Pain

Casual Ic_time_32x32 16 mins  
Legs  
Phase 1

Phase 1

Moderate Ic_time_32x32 14 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell, Box or Step
Phase Two Day Four Legs B Bare Bones

Phase Two Day Four Legs B Bare Bones

Moderate Ic_time_32x32 12 mins  
Legs   Ic_workout_dumbbell_32x32 Barbell, Dumbbell
work in progress

work in progress

Casual Ic_time_32x32 15 mins  
Full Body  

Workout Categories