Dr. Caleb Burgess

Physical Therapist and Trainer

Low Back Recovery 1 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!

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