6 Week Back Pain and Mobility Program: Training by Ryan Spencer in TrainHeroic

Streamline Performance Physical Therapy

Coach
Ryan Spencer

This program was created with the goal of helping you get out of back pain and begin to improve your strength and mobility. Most people don't know what to do when they first hurt their back and that's where this program comes in. This program is designed with 3 exercise days and 3 mobility days. On the "rest day" make sure you still do some activity such as walking or can do any of the stretches or exercises in the program that have helped with pain. If things are too easy or you want to do more than what's prescribed, you can modify the exercises and rep ranges. If you continue to have back pain or this program does not help you, call us at Streamline Performance Physical Therapy so we can learn about your specific back pain and see how we can help. 

602-888-9348

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Resistance Bands
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Pelvic Tilt

2 x 15 @ 3

B

Muscle Energy Technique SIJ - Streamline

2 x 5 @ 5

C

Glute Bridge - Streamline

2 x 10

D

Lower Trunk Rotations - Streamline

1 x 10

E

Cat Cow Lumbar Mobility

2 x 10 @ 3

Monday
Week 1 Day 2

A

Pelvic Tilt

2 x 15 @ 3

B

Lower Trunk Rotations - Streamline

2 x 10

C

Cat Cow Lumbar Mobility

2 x 10 @ 3

D

3 Way Child's Pose

2 x 5 @ 5

Tuesday
Week 1 Day 3

A

Pelvic Tilt

2 x 15 @ 3

B

Muscle Energy Technique SIJ - Streamline

2 x 5 @ 5

C

Glute Bridge - Streamline

2 x 10

D

Bent Knee Fallout - Streamline

2 x 10

E

Lower Trunk Rotations - Streamline

1 x 10

F

Cat Cow Lumbar Mobility

2 x 10 @ 3

Wednesday
Week 1 Day 4

A

Pelvic Tilt

2 x 15 @ 3

B

Lower Trunk Rotations - Streamline

2 x 10

C

Cat Cow Lumbar Mobility

2 x 10 @ 3

D

3 Way Child's Pose

2 x 5 @ 5

E

Piriformis Stretch - Streamline

3 x 30

Thursday
Week 1 Day 5

A

Pelvic Tilt

2 x 15 @ 3

B

Muscle Energy Technique SIJ - Streamline

2 x 5 @ 5

C

Glute Bridge - Streamline

2 x 10

D

Bent Knee Fallout - Streamline

2 x 10

E

Supine March

2 x 10

F

Lower Trunk Rotations - Streamline

1 x 10

G

Cat Cow Lumbar Mobility

2 x 10 @ 3

Friday
Week 1 Day 6

A

Pelvic Tilt

2 x 15 @ 3

B

Lower Trunk Rotations - Streamline

2 x 10

C

Cat Cow Lumbar Mobility

2 x 10 @ 3

D

3 Way Child's Pose

2 x 5 @ 5

E

Piriformis Stretch - Streamline

3 x 30

F

Cobra to Child's Pose

1 x 10 @ 3

Saturday
Week 2 Day 0
6 Week Back Pain and Mobility Program