Name: Playbook - Dr. Caleb Burgess - Low Back Recovery - Weeks 3-4
Uploaded: 2024-04-19T04:48:15.180Z
Duration: 30 min
Description: Low Back Recovery - Weeks 3-4

Rachael

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! 🙏🏻

Peggy Harper

This app is amazing. Very thorough with really detailed instructions.

Marie

I hurt my back couple months ago. It hurt a lot to sit for a long time and to bend over and I couldn’t do my workouts at the gym. I found Dr. Caleb on IG. I decided to give these exercises a try on his app. Amazing progress! It’s almost a week and this is the best I’ve felt thus far! I’m planning on continuing the low back recovery program until it’s done. I’m amazed at the results so far. Thank you!

Carol

Jay Karia

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 Up - Hands

*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
*Rest time is BETWEEN SIDES

Supine Bridge - Staggered Feet

*Listen to video for detailed description
*Hold for 1-5 sec at the top, or hold for longer if you find that longer holds feel better
*Rest time is BETWEEN SIDES

Quadruped Hip Extension Kickback - Continuous

*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 Tensioner

*Listen to video for detailed description
*Hold for 1-5 sec per rep, depending on what feels best for you
*Rest time is BETWEEN SIDES

Ankle Dorsiflexion Mobilization - Staggered - Elevated

*See text in video for detailed description
*Use a broom, mop, or something similar if you don't have a stick like this

Dowel Squat

*See the text of the video for a detailed description
*Limit your range of motion to what is comfortable to you and does not make symptoms worse

Dowel Hip Hinge

Low Back Recovery - Weeks 3-4

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!

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.

Low Back Recovery - Weeks 1-2

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!

Tonia

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 3-4

Community

More workouts from Dr. Caleb Burgess