Self-care for Back Pain Workouts
The Self-care for Back Pain video library will provide you with all the resources you need to treat the foundation of posture-oriented back pain from the comforts and convenience of home. You will learn how to screen yourself to identify which level of care is required to restore functional mobility. You will then be coached as to what workout is most appropriate based on your level of dysfunction to restore symmetrical loading through the low back.
The Self-care for Back Pain Program is medically guided; it requires an active coaching package to ensure safe progression.
Step #1: Perform a self-assessment. Look in a mirror or take a picture of yourself.
Where is your pelvis in relationship to your rib cage?
- You have a collapsed pelvis if your ASIS's are lower on one side versus the other.
- You have a rotated pelvis if your pelvis is rotated in relationship to your rib cage.
- You likely have a rotated lumbar vertebrae if you cannot stand on collapsed pelvis leg with the knee extended or have pain when doing so.
Step #2: Visit the Self-care for Back Pain page that matches your level of dysfunction to restore neutral joint positioning before your daily workout.
- Level 1 Dysfunction: Collapsed Pelvis Posture
- Level 2 Dysfunction: Rotated Pelvis Posture
- Level 3 Dysfunction: Rotated Lumbar Vertebrae
All workout videos are password protected to ensure safe progression. You will receive an email with the password to the next level of progression after you demonstrate the ability to perform all the exercises progressions at that level from neutral spine alignment during online coaching sessions.
Healthy Posture in 6 Weeks Never Workout with Collapsed Pelvis!
It takes 6 weeks to condition yourself to perform your daily activities from neutral spine alignment. You will accomplish the following if you complete our Self-care for Back Pain program.
Week 1 – you will condition yourself to sit in neutral spine alignment.
Week 2 – you will condition yourself to stand in neutral spine alignment.
Week 3 – you will condition yourself to walk in neutral spine alignment.
Week 4 – you will condition yourself to pick object off the floor without faulty loading.
Week 5 + 6 – you will condition yourself to lift objects overhead without faulty loading.
You must complete levels 1-3 of the Healthy Posture System™ to start any of our DIY PT Workout Programs.
You cannot unload your low back until you restore your ability to maintain a Chest Lift® throughout the day.