Nick Helton, DPT
Low Back Rehab
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WELCOME
This six week program is designed to help you rehab your low back. The Low Back Rehab program was designed to help you improve your mobility, stiffness, and weak points through out your Low Back, Abs/Trunk, and Hips. During the six week program, I'll guide you from start to finish, no matter what shape you're currently in.
BY THE NUMBERS
Low Back Pain is one of the most prevalent musculoskeletal conditions in the world. And it's estimated that around 90% of low back pain is non-specific, which simply means there's no underlying pathology.
CRITERIA
The criteria for this program are:
1. Your symptom intensity should not worsen after a 24-48 hour period
2. And the symptoms should not be to the point where you're unable to function or perform normal daily tasks
Regress intensity, volume, exercise range of motion or frequency if that occurs.
WEEKS
Week One and Two consist of movement acclimation phases. This is where you start to lay the foundation for progress.
Week Three builds upon week One and Two's progress with more volume. Week Four the intensity builds.
And Weeks Five and Six are where it all comes together.
WHO IS THIS FOR
This program is ideal for those who want to be active without being limited by their Low Back.
WHAT ELSE?
For instructions on how to use RPE, and how to guide your rehab, check out the FAQs below and see "Dr. Nick's Rehab Guide" for more detailed information.
REHAB TAKES TIME
Trust the process.
PT, Low Back, Rehab, Injury
6 weeks program
PT, Low Back, Rehab, Injury
6 weeks program
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About Nick Helton, DPT
Online personal trainer
I'm Nick Helton, a physical therapist, strength coach, creator, and owner of HealthStrength Physical Therapy & Performance.
I have a Doctoral degree in Physical Therapy with a focus on musculoskeletal and orthopedic rehab.
I've helped thousands of clients just like you reach their goals and overcome injury over the past decade, from youth athletes to older adults. I create evidence based, research backed exercise programs for every part of the body. I take a practical and pragmatic approach to injury rehab.
My philosophy is to look at rehab and training/performance as two ends of a continuum with the goals and principles being the same. The only difference is where you start!
Frequently asked questions
Why are there two sets in a circuit for the same exercise?
This is done when there is an exercise that has a unilateral or one sided focus.
For example, a lunge is a one side focused movement. Perform the first set with the RIGHT side, and the second set with the LEFT side as descried at the top of the circuit information.
What does @ RPE ___ mean?
RPE means "Rating of Perceived Exertion."
@ RPE 10 means maximal effort, no more reps could be performed before failure.
@ RPE 9 is a near maximal effort where only one more rep can be performed before failure.
@ RPE 8 is sub-maximal effort where only two more reps can be performed before failure.
@ RPE 7 is sub-maximal effort where three more reps can be performed before failure.
@ RPE 6 is sub-maximal effort where four more reps can be performed before failure.
@ RPE 5 is sub-maximal effort where five more reps can be performed before failure.
Why use RPE?
RPE is the best tool for autoregulation. Autoregulation simply means you are able to control and adjust your workout intensity based on your performance and how you are feeling at that particular moment in time.
You choose your weight to match the prescribed RPE challenge for a given exercise.
How do I use RehabRPE?
RehabRPE is simply RPE but based on TOLERANCE, instead of how many more reps you can do til failure.
@ RPE 10 means you could not tolerate another rep.
@ RPE 9 means you could tolerate one more rep.
@ RPE 8 means you could tolerate two more reps.
@ RPE 7 means you could tolerate three more reps.
@ RPE 6 means you could tolerate four more reps.
@ RPE 5 means you could tolerate five more reps.
You can substitute in RehabRPE for RPE anywhere along the program, depending on your induvial tolerance to activity.
How do I increase the RPE for an exercise?
There are many ways to increase RPE
- You could slow down the eccentric tempo, making it harder
- You could add in a pause in the middle of the movement
- You could increase the absolute weight - 95lbs-> 100lbs
- You could add weight - hold a 10# dumbbell
- You could add band resistance
- You could do more reps
How do I decreased the RPE for an exercise?
There are many ways to decrease RPE
- You could shorten the range of motion
- You could decrease the absolute weight - 100lbs-> 95lbs
- You could use a band to help assist (example: pull ups band around knees)
- You could do less reps
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