Low Back Recovery - Flexion Sensitive
Stop your back pain and start living life again!
After years of helping active people recover from nagging and chronic lower back pain, I realized that I needed to make a program to help as many people as possible using the same methods that were helping my own patients every day.
If you're looking for a real solution for your ongoing back issues, this program will guide you step-by-step through the process of eliminating your back pain without needing shots, pills, or surgery!
Goal:
Recovery
Recovery
Functional
8 weeks program
7 days/week
<30 mins
Level:
All Levels
All Levels
Goal:
Recovery
Recovery
Functional
8 weeks program
7 days/week
<30 mins
Level:
All Levels
All Levels
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About the program
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 program requires minimal equipment and progresses throughout the 8-week period.
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!
As always, 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.
P.S. If you find that you're really struggling and need something more customized/tailored to you and your individual body and situation, send me a message to set up a 1-on-1 virtual consultation, where I'll put you through a detailed movement exam and then put together your own customized program!
I've been waiting for an app JUST LIKE THIS for so long! This is GOLD!
Julia
Love the lower back workouts and progressions! And I appreciate that you teach to all levels, thank you!
Ann
You are one of the biggest reasons I am no longer in a chiropractor's office every week. It's now been a year since I last made an appointment!
Kelsie
Check out these Testimonials from the program!
I started the Low Back Recovery Program about 8 weeks ago, l've been dealing with low back pain for over 2.5 years. Im 29 and active, I lift, run, walk and work in surgery as a career. I was feeling hopeless, as I have tried everything, MRIs xrays, PT, no answers. I have felt more relief than I have in over 2 years doing this program. Thankful for an affordable option I was able to try. Excited to continue on with mobility and all the rest of the app!
Katelyn
App features
Reminders
Set workout reminders to stay on track!
Video Workouts
Easy-to-follow videos for every workout in the program.
Lifetime Access
Once you purchase, you own the program forever!
Streaks
Complete at least one workout every week to get a streak!
Favorites
Save your favorite workouts with the click of a button.
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
About Dr. Caleb Burgess
Doctor of Physical Therapy, Strength Coach/Trainer
Hi, I’m Dr. Caleb Burgess. I’m a licensed Doctor of Physical Therapy, a certified specialist in Orthopedic Physical Therapy through the American Board of Physical Therapy Specialties, and a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.
I've been practicing as a physical therapist for over 8 years and as a trainer/strength coach for over 12.
After receiving my Doctorate in Physical Therapy (DPT), I spent the next two years completing a year-long Residency in Orthopedic Physical Therapy and then a year-long Fellowship in Sports and Orthopedic Physical Therapy. This advanced training allowed me to become an expert in musculoskeletal conditions both related to the general and athletic populations. Furthermore, as a strength and conditioning specialist, I am qualified to help people to develop and achieve higher level performance based goals that extend beyond traditional rehabilitation.
I specialize in helping athletes and active people of all ages reach peak performance in their sport or activity of choice while helping to bulletproof their bodies to stay injury free in the process. And I should know! I’ve played sports all of my life, and was blessed to play basketball at the collegiate level (Azusa Pacific University) for 4 years from 2007-2011. During my time as an athlete, I went through my fair share of injuries and know what it’s like to be competing at the highest level only to have to claw my way back up from the bottom after getting injured. I draw on this experience to better understand what others are going through when working with them.
Get support & accountability from our amazing community
Find encouragement and accountability by connecting with others in our exclusive private community.
Here Dr. Caleb will be sharing:
- Workout modifications
- New routines, workouts, programs, and updates that are being released
- Motivation tips and quotes
- How-to videos
- Shoutouts/Celebrations of member Success/Progress!
- Personal Life Updates
- Exclusive video/photo content that cannot be found anywhere else
- Daily/weekly/monthly challenges with prizes
- And more...
This is also a place where you can feel safe to share your:
- Struggles
- Tips
- Successes
- ...and anything else you want to share!
Frequently asked questions
Who are these workouts for?
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).
What are the goals of the program?
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!
What do I need to participate?
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!
What's the schedule?
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!
How will I get the best results?
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!
Are there modifications for the exercises?
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.
How can I ask you questions?
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!
Can I share my progress with you to stay motivated?
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!
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