Name: Playbook - Dr. Caleb Burgess - Low Back Recovery - Weeks 1-2
Uploaded: 2024-04-19T04:48:15.143Z
Duration: 30 min
Description: Low Back Recovery - Weeks 1-2

Can’t belobe that the ankle exercise is one of the best for my neck problems. As soon I am doing these exercises my neck begins to relax and all the tension is gone although it’s an exercise for the Lower back. Same with the exercise on the back where you have to stretch one leg high.

Vera

Day 2 done! My back is a bit tired, but now ow! Sore.

Tammy

Surprisingly difficult when getting over a slipped disc, but doable every day, I think.
I used be really fit & lift heavy, but now I’m taking baby steps. Still, this is something I owe myself.

13 years of lower back being relieved by this regiment. Thank you.

Really good session today, yesterday was in a bit of pain. Woke up today feeling better and a even better session no pain while doing it🙏💫

Rachael

Really really enjoying it. Absolutely loving doing squats!....never thought I'd here myself say that🤣. Can't wait to move on to strength training🙏

Second day! Wooo, had day in-between as my legs were aching from squats 😂. But so far enjoying. Looking forward to building a stronger pain free lower back.

My first session for low back recovery! Felt some good stretching, but not too much!

Mary

Great start to the lower back recovery program।

Sheldon

Tough, but good! Going g to take some building up to.

Peter

First day and I am really liking it! Thanks!

Brian

3rd day of the 1-2 week low back recovery..so far so good!

Stephanie

It was great!  Movements felt good and you give very clear instructions which is awesome!  Thank you!  Looking forward to this app!!

Very good but I need more for tight muscle on lower back

My wrists hurt when I’m on all fours. Sometimes I switch to using my fists. What position is best for wrists that hurt?

Peggy Harper

very challenging, but i can finish the set

Tiann

So far I have enjoyed the exercises and the stretching!

It was fine. No significant pain involved.

Dounia

I’m on week one day four of the low back recovery. My pain is almost gone. I was hesitant to start because I was afraid of aggravating my low back. Im so glad I started. I feel like I’ve definitely turned a corner for the better!

Tonia

I was able to do all of the exercises pretty comfortably. Looking forward to doing more.

Two of the videos had no sound when you were talking. Otherwise, great

Anita

Finished my programme 1-2 weeks looking forward to the next chapter

Jay Karia

Took a few days off feel good after my routine

JAVIER

I am enjoying the programme I have a flat lower back that has troubled me over the years. So I am hoping this will help me feel better and gain confidence.

I have always suffered from lower back pain on and off throughout my old years. The day I started these exercises, I was in pain. By the end of the exercises I was pain free. I'm now doing the exercises as per the plan. So far so good.

First time doing it and it was easy and pain free. Thank you!

Laurie J

Time to get started!

This 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!

You can also perform this EVERY OTHER DAY if you find that performing every day is too difficult for your schedule or you find that performing every day is a bit too much and you do better with every other day.

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!

*Listen to video for detailed description
*Hold for just 1 sec or hold for longer if you find that longer holds feel better

Prone Lumbar Extension Press Ups - Forearms

Standing Lumbar Extension Back Bends - Hands on Back

*Listen to video for detailed description
*Perform 10-15 reps
*Hold for 1-5 sec at the top, or hold for longer if you find that longer holds feel better

Supine 2-Leg Bridge - Neutral Spine

*Listen to video for detailed description
*Do not HOLD the stretch...keep moving up and down and make sure you don't push so hard that you have increased symptoms in your back or leg

Supine Sciatic Nerve Glide - Voiceover

*Hold 5 sec per rep
*Rest as needed between sides

Set up:
- Staggered 1 foot in front of the other, with hands on a wall or chair if needed

Movement:
- Slowly bend the back knee and push it forward while keeping the heel on the ground
- Hold the stretch for the prescribed time and then reset before the next rep

Tips:
- You should feel the stretch in the back of the heel, achilles, and/or lower calf
- If you feels some mild pressure in the front of the ankle, that's okay, but it shouldn't be sharp pain or excessive pressure pain
- If you need to take some pressure off of it, place your hands on a wall, countertop, chairs, etc to unweight it
- You can also just shift your weight more to the front foot to take pressure off of it as well

Staggered Stance Ankle Dorsiflexion Stretch

*Hold 3 sec per rep in the "rocked back" position

Set up:
- Start on hands and knees with hands directly underneath shoulders and hips slightly forward of the knees
- Rock your pelvis forward and backward as shown until you find your middle "neutral" position
- Tighten your stomach as if someone was about to punch you in the stomach (your stomach muscles should tighten but your spine should not move)

Movement:
- Then proceed to SLOWLY push your tailbone straight back to keep your spine FLAT, not allowing your spine to round at all (you should ONLY be moving at your hips, not the spine)
- Hold for the time given, and then return to the start position slowly

Keys:
- You should NOT feels a pinching pain or excessive pressure in the groin or pain in the outer hip
- You SHOULD feel a light stretch that is tolerable in your inner thigh and/or deep in the outer side of your buttock
- Find the position of your knees/feet that you can go back furthest and that feels the most COMFORTABLE

Quadruped Rockback with Neutral Spine - Chosen Hip Width

*Listen to video for detailed description
*Start with a partial depth and then go deeper if you can tolerate it well
*Go slow and don't rush the movement
*Perform 10-15 reps per set

Heel Elevated Squat - Upright Trunk - Partial Depth

Low Back Recovery - Weeks 1-2

It was weird listening to  your intro as it was very accurate about the pain I'm feeling right now. Especially the part where you mentioned some of the exercises in the past had worked and now it doesn't. It is as though you can read my mind 😆

Farah

Karim

Low Back Recovery - Start Here!

Top marks loved how u said about concentrating on one side more if it is worse than other side.. i cannot seem to tick the stars sorry

Clarissa

Low Back Recovery - Monitoring your Symptoms with Exercise

Brilliant love the tips esp about lunge to pick things up and slerping with pillow under adbomen when prone sleeping n sitting positions thank u

Good alternatives to bending over by dropping one knee down. Hadn’t thought of that though it seems obvious!

Low Back Recovery - Daily Habits to Improve Your Recovery!

After fracturing my L1 and L3 this past July in an automobile accident and also sustaining a TBI in October from a seizure, these stretches and exercises are helping me gain mobility and strength in my lower back. I just turned 37 so hopefully by 38 I’m back to normal! I am a very active person so I am very thankful! 🙏🏻

Low Back Recovery - Weeks 3-4

The stretching feels great on my lower back. I just need to build my strength back up!

Great exercises ! Still sticking with it and feeling better!

Low Back Recovery - Weeks 5-6

Seeing results after a long bought with low back pain. I have been playing pickleball and mountain biking without back pain! Being consistent and patient throughout the program has made a huge difference! 
Thank you for all the programs. 
Oh, and welcome to Colorado! Hope you love it as much as we do.

Leslie Allen

I’m thankful I made the decision to purchase this app for the Low Back Recovery program. It has helped me tremendously. Commit to doing his exercise they will help you!! I have very minimal pain now and I can tell I have gotten stronger in a lot of my exercises. 
Thank you doctor!!!!

Low Back Recovery - Weeks 1-2

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