Low Back Pain Recipe
Back pain is the most googled issue on the internet, and one that individuals often miss work the most, as lower back pain is very common. It often results from a strain (injury), lack of use, sedentary lifestyle, or trauma that leads to muscular imbalances. Other causes include arthritis, structural problems and disk injuries. Many times, is a core strength problem and can easily become addressed with core isometrics and possibly bodyweight calisthenics.
This program consists of 12 workouts, designed to be practiced at a pace of 4 workouts a week. 21 days is thought to create a habit, and the structure of these exercises allow for some tissue adaptation over 3 weeks. However you can also do this routine at your own pace, take the weekends off, do a video every other day, repeat videos, and take your time progressing through the content.
These are mainly bodyweight workouts that address the cardinal planes of the trunk and hip to build a strong foundation. Each week has three 15 minute isometric workouts to be done with an active rest day between. There is also an optional 30 minute calisthenics routine for movement (concentric-eccentric) choice for those seeking to progress their workouts over time. This routine and any included videos can be repeated over and over as needed, but remember that consistency is key!
Schedule:
Week 1
1. Video 310: Isometric Hip and Core Boost (15 minutes) Isometric exercises for hip and trunk rotation.
2. Video 292: Isometric Core Boost (15 minutes) Isometric exercises for trunk rotation.
3. Video 296: Isometric Hip Boost (15 minutes) Isometric exercises for hip flexion
(optional) Video 303: C.P.I. Low Back Therapy (30 minutes) Seated and standing exercises for chronic lower back pain and inflammation.
Week 2
1. Video 420: Isometric Hip Boost: External Rotation (15 minutes) Isometric exercises for muscles that turn the hip outward.
2. Video 359: Isometric Hip Internal Rotation Boost (15 minutes) Isometric exercises for muscles that turn the hip inward.
3. Video 330: Low Back Tension Rx (15 minutes) Isometric bodyweight routine for lower back tension.
(optional) Video 489: Yoga Back Therapy (35 Minutes) Isometrics for spinal extension and surrounding muscular influences.
Week 3
1. Video 353: Isometric Hip & Core Boost Lateral Flexion (15 minutes) Isometric exercises for hip and trunk side-bending muscles.
2. Video 294: Isometric Core Boost III (15 minutes) Isometric exercises for trunk Extension.
3. Video 619: Low Back Pain Relief (15 mins) Integrated isometrics and calisthenics for relief in dealing with back pain.
(optional) Video 354: Lower Back Mobility (30 Minutes) strengthen your lower back with a mini ball and bodyweight for improved mobility.
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Video 310 | Isometric Hip and Core Boost (15 Minute Routine) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight routine will help you strengthen core muscles and help give you improved spinal stability using a series of flexion-based isometric exercises for the hip and spinal joints. This is an equipment-free workout, so you will use your hands for resi...
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Video 292 | Isometric Core Boost (15 Minute Routine) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you strengthen core muscles and help give you improved spinal stability using a series of rotation-based isometric exercises. You will not need any equipment for this workout. Think of this as a preparation to exercise! Rem...
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Video 296 | Isometric Hip Boost (15 Minute Routine) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you to flex your hip by strengthening muscles that cross the front of the hip joint. Weakness in this area of the body can cause tightness in the hamstrings and discomfort in the lower back.
You will need a sponge ball for ...
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Video 303 | C.P.I. Low Back Therapy (30 Minute Routine) with Lauren Eirk
If you suffer from Chronic Pain and Inflammation in the Lower Back, this 30 minute seated and standing workout can be a way to start you on your journey of healing. If you are a desk worker, many of these exercises can be done from a chair. Learn specific isometric exercises to strengthen the mu...
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Video 420 | Isometric Hip Boost: External Rotation (15 minutes) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight routine will help you strengthen muscles that cross the hip to perform external rotation, such as the gluteals, piriformis, superior and inferior gemelli, obturators, and abductors to name a few.
These are also muscles that commonly extend t...
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Video 359 | Isometric Hip Internal Rotation Boost (15 minutes) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight routine will help you strengthen muscles that cross the hip to perform internal rotation, such as the iliopsoas group, rectus femoris, and adductors to name a few. These are also muscles that commonly flex the hip and help with lower back pain...
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Video 330 | Low Back Tension Rx (15 minutes) with Lauren Eirk
After we have been in one position for a while, such as prolonged sitting, it is common to suffer from lower back tightness and stiffness. Learning how to address your joint range of motion while strengthening areas of weakness can improve range of motion. Do this routine before you exercise, a...
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Video 489 | Yoga Back Therapy (35 Minutes) with Lauren Eirk
Lower back pain is very common and complex to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regularly practice various joint angles in order to maintain range of motion.
Yoga can be extremely helpful with back care. Using the Yoga strap and the Yoga ...
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Video 353 | Isometric Hip & Core Boost Lateral Flexion (15 Min) with Lauren Eirk
If you need a quick boost, this 15-minute isometric routine will help you strengthen core muscles and help give you improved spinal stability in sidelying bodyweight exercises for the hip and spinal joints. In the spine, this is lateral flexion. In the hips, this is abduction. No equipment nee...
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Video 294 | Isometric Core Boost III (15 Minute Routine) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you improve posture using a series of extension-based isometric exercises with modifications given for anyone who has a hard time moving this way.
You will not need any equipment for this workout, although a blanket under th...
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Video 619 | Low Back Pain Relief (15 mins) with Lauren Eirk
Dealing with Back pain on a daily basis can be a huge challenge. Conventional methods include stretching, trying to strengthen the abdominal muscles, and various medical interventions. In this video, learn eight multi joint isometric positions and moving calisthenics that can bring about a trem...
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Video 354 | Lower Back Mobility (30 Minutes) with Lauren Eirk
The lower back is a common area of tension with a lot of people due to joint wear and repetitive activities. In this workout, we begin with some mobility evaluation techniques followed by some core isometrics. Next we will be moving in and out of positions to create some great muscle contractio...
