New

Low Back Pain Rehab for Crossfit and Weightlifting Athletes

Be Better and Go the Distance Physical Therapy

Weightlifting
Coaches
Rebecca Angles and Megan Urban

This is a rehab program specifically designed for athletes with chronic low back pain, or for individuals who have had low back pain in the past and are working to prevent recurrence. The focus and intent of these exercises are to strengthen the muscles of the hip, core and back. These exercises are meant to be done as supplemental or accessory work to any strength training program the athlete is already participating in. This program is not designed for individuals who have suffered an acute low back strain, a trauma or for people who are inexperienced with working out. This is not intended to be a replacement for medical advice. Please seek out the help of a qualified medical professional if you are experiencing severe or worsening back pain.

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Decrease Pain
Help get rid of that nagging pain you've been dealing with for awhile!
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Increase Strength
Make your back stronger and more resilient than ever before!
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Improve Mobility
Increase your flexibility and range of motion!
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Develop Resilience
Get rid of your pain and keep it from coming back!
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Get Back to Doing the Things You Love!
Don't let your pain hold you back from doing awesome things!
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Track your progress and how you're feeling day to day in app!
Equipment
Required
barbell (or GHD), bands
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Sample Week
Week 1 of 6-week program
Sunday
Hip Home Exercises

A1

Sideways Walks, Toes Forward

1 x 20 @ 8

A2

Sideways Walks, Toes Out

1 x 20 @ 8

A3

Sideways Walks, Toes In

1 x 20 @ 8

B

Banded Knee Up and Outs

2 x 15 @ 8

C

Back Plank with Leg Raises

2 x 1:00 @ 8

D

Standing Fire Hydrants

2 x 8 @ 8

Monday
Loaded Mobility Home Exercises

A

Jefferson Curl

2 x 5 @ 4

B

Multidirectional Jefferson Curl

2 x 6 @ 4

C

Lumbar Sidebending

2 x 6 @ 4

Tuesday
Gym Exercises

A

Flat Back Extensions

2 x 10 @ 8

B

Rounded Back Extensions Over Barbell

2 x 8 @ 8

C

Single Leg Reverse Hyperextensions

2 x 12 @ 7

D

Low Back Conditioning

1 x 9

Thursday
Hip Home Exercises

A1

Sideways Walks, Toes Forward

1 x 20 @ 8

A2

Sideways Walks, Toes Out

1 x 20 @ 8

A3

Sideways Walks, Toes In

1 x 20 @ 8

B

Banded Knee Up and Outs

2 x 15 @ 8

C

Back Plank with Leg Raises

2 x 1:00 @ 8

D

Standing Fire Hydrants

2 x 8 @ 8

Friday
Loaded Mobility Home Exercises

A

Jefferson Curl

2 x 5 @ 4

B

Multidirectional Jefferson Curl

2 x 6 @ 4

C

Lumbar Sidebending

2 x 6 @ 4

Saturday
Gym Exercises

A

Flat Back Extensions

2 x 10 @ 8

B

Rounded Back Extensions Over Barbell

2 x 8 @ 8

C

Single Leg Reverse Hyperextensions

2 x 12 @ 7

D

Low Back Conditioning

1 x 9

Coaches
coach-avatar Rebecca Angles

Doctor of Physical Therapy, Certified Strength and Conditioning Specialist

coach-avatar Megan Urban

ATC, CF-L1

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Start Fixing Your Pain Today

Use this program to make your back stronger, more resilient and more mobile than ever before!

Get Low Back Pain Rehab for Crossfit and Weightlifting Athletes
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FAQs
Who should not do this program?
-individuals with an acute (within a week) back injury -individuals who are unfamiliar with weightlifting exercises -individuals who have back pain from a trauma -individuals with neurological symptoms: numbness, tingling, sudden specific weakness, difficulty with urination/defecation
The Proof
verified-athlete-avatar Francisco Ramirez

Crossfit Athlete

Verified Athlete

""I am back to lifting the weights that I used to lift before I got injured!""

Low Back Pain Rehab for Crossfit and Weightlifting Athletes