BACK To The Gym

Streamline Performance Physical Therapy

General Fitness

Coaches

Dr. Nick Hadinger and Dr. Ryan Spencer

This 12 week Low Back Pain Program is made specifically for people dealing with low back pain wanting to get back to working out at the gym pain free. This is a carefully guided progression of daily strength and mobility work to get you back to where you want to be and utilizes the same programming and exercises commonly used with our most elite athletes.

If you suffer from low back pain and are looking for how to eliminate it and get back to your favorite activities, this program is for you.

$145

Get BACK To The Gym

Become Stronger

Core strength and total body strength will be improved over the course of 12 weeks.

Improved Posture

Addressing impairments in postural muscles and joints of the spine will help to decrease pain and improve performance.

Improved Mobility

You'll see changes in how freely your body moves while doing even simple house hold tasks.

Avoid Re-injury in the Future

Set yourself up for long term success and don't fall into a cycle of back pain that takes you out of the gym every few months.

Get Out Of Pain And Back In The Gym

This program will take you from being in acute low back pain to working out in the gym, pain free, harder and stronger than you were before your injury.

Features

Programming 6 days per week

Daily strength, mobility, and training that’s accessible and challenging for athletes of any level or background. Rebuild your body from the ground up

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating a lifeless PDF is so last year. Track your workouts and stay engaged longer, all through an app.

Equipment

Required

Resistance Bands // Dumbbells // TRX / Suspension Trainer

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Pelvic Tilt

3 x 10 @ 5

SIJ Muscle Energy Technique

2 x 5 @ 5

Supine March

3 x 10

Bent Knee Fallout

3 x 10

Lower Trunk Rotation Stretch

2 x 10

Cat Cow Stretch

2 x 10 @ 3

Monday

Week 1 Day 2

Pelvic Tilt

3 x 10 @ 5

SIJ Muscle Energy Technique

2 x 5 @ 5

Supine March

3 x 10

Bent Knee Fallout

3 x 10

Glute Bridge

3 x 10

Lower Trunk Rotation Stretch

2 x 10

Cat Cow Stretch

2 x 10 @ 3

Tuesday

Week 1 Day 3

Pelvic Tilt

3 x 10 @ 5

Lower Trunk Rotation Stretch

2 x 10 @ 2

Cat Cow Stretch

2 x 10 @ 3

3 Way Child's Pose

3 x 10 @ 5

Tall Kneeling Hip Hinge

3 x 10

Wednesday

Week 1 Day 4

Pelvic Tilt

3 x 10 @ 5

SIJ Muscle Energy Technique

2 x 5 @ 5

Supine March

3 x 10

Bent Knee Fallout

3 x 10

Glute Bridge

3 x 10

Lower Trunk Rotation Stretch

2 x 10

Cat Cow Stretch

2 x 10 @ 3

Thursday

Week 1 Day 5

Pelvic Tilt

3 x 10 @ 5

SIJ Muscle Energy Technique

2 x 5 @ 5

Supine March

3 x 10

Bent Knee Fallout

3 x 10

Glute Bridge

3 x 10

Lower Trunk Rotation Stretch

2 x 10

Cat Cow Stretch

2 x 10 @ 3

Friday

Week 1 Day 6

Pelvic Tilt

3 x 10 @ 5

Lower Trunk Rotation Stretch

2 x 10 @ 2

Cat Cow Stretch

2 x 10 @ 3

3 Way Child's Pose

3 x 10 @ 5

Kneeling Hip Flexor Stretch

3 x 30

Tall Kneeling Hip Hinge

3 x 10

Saturday

Week 2 Day 0

Pelvic Tilt

3 x 15 @ 5

Lower Trunk Rotation Stretch

3 x 10 @ 2

Cat Cow Stretch

2 x 10 @ 5

3 Way Child's Pose

3 x 10 @ 5

Coaches

More from Streamline Performance Physical Therapy

Dr. Nick Hadinger

Dr. Nick holds a Doctorate in Physical Therapy and is a certified USA Weightlifting coach. He works predominantly with endurance athletes and swimmers as well as weekend warriors looking to improve pain and performance.

Dr. Ryan Spencer

Dr. Ryan holds a Doctorate in Physical Therapy, is a Certified Strength and Conditioning Specialist and is a Board Certified Orthopedic Specialist. He has years of experience getting every day gym goers and weekend warriors back to their favorite activities as well as a continued focus on Jiu Jitsu athletes.

FAQs

Who is this program for?

Anyone with low back pain! It is scaled appropriately to start at the most basic skill level and progress from there. So regardless of your experience, this program will work well for you. You likely will improve how strong your lifts will become after completing this program as well!

What happens when the program is finished?

Most of our athletes transition to remote programming options specific to their sport. Our coaches will sit down with you and create a monthly program option for you to keep the progress going and keep improving performance in your sport.