Low Back Recovery is an 8-week program designed for individuals who struggle with low back pain, particularly made worse with lumbar spine flexion (rounding forward), and feel better with lumbar spine extension (bending backward or staying upright). For these individuals, the following movements, activities, and positions are usually painful: - Bending over - Sitting - Getting up from sitting - Driving - Lifting things off the ground - Putting on socks/shoes - Squatting - Other positions or movements where the spine has to round forward or stay rounded forward for long periods And the following movements, activities, and positions usually make things feel better: - Walking - Standing - Bending backward, either when standing or when on the stomach - Laying on the stomach - Exercises that work the glutes/back directly - Other positions or movements where the spine is more upright, bending backward, or just avoiding bending forward

The goal is to decrease pain while increasing the strength, durability, and resiliency of your spine so that you can get back to the activities you love!

The program requires minimal equipment (at the least you need a towel, a weighted object, a stick/broom, and a swiss ball or other elevated surface like a chair/bed/ottoman) and progresses throughout the 8-week period. Other than that, you just need patience and commitment in order to start seeing the results you want!

As it was designed, each workout is to be performed daily for 2 weeks before moving on to the next 2-week block, BUT some people will find that staying on a certain workout for several weeks may be more appropriate for them if they find benefit from it or need more time until they move on to the next workout. And that's okay! Take as long as you need on each routine...there is NO RUSH!

Be patient. Be consistent. And know that although you should be seeing some noticeable (and many times, big) progress in 8 weeks, you will continue to notice more significant changes in how you feel and how you move if you stick with it for months/years/life!

Yes! If you find that certain exercises seem to be too challenging or even uncomfortable, please don't hesitate to reach out to me via direct message (see the 3 dots at the top right corner of the app) so that I can give you a modification or alternative. You can even send a video for feedback if you want!

You can ALWAYS send me via direct message (see the 3 dots at the top right corner of the app) to ask questions, celebrate progress, say hello...whatever you want!

Yes, please do! If you post about your journey on social media, please TAG ME at @dr.caleb.burgess so that I can share and celebrate your progress!