Back Mechanic

There is more to fixing back pain, as outlined in the book by spine specialist Stuart McGill, than just these exercises. Finding your pain triggers and avoiding them, developing patterns of movement which minimize spine flexion/extension, a progressive program of walking 3x a day... Do these exercises at a slow pace, don't push too hard. Descending pyramid of reps/set: ex. 6, 4, 2

Exercises

Serie 1: 1 ronda

Cat Cow

1 minuto

Serie 2: 1 ronda

Bird Dog

2 minutos

Rest

30 segundos

Bird Dog

1 minuto 30 segundos

Rest

30 segundos

Bird Dog

1 minuto

Rest

30 segundos

Serie 3: 1 ronda

Curl Ups

2 minutos

Rest

30 segundos

Curl Ups

1 minuto 30 segundos

Rest

30 segundos

Curl Ups

1 minuto

Rest

30 segundos

Serie 4: 1 ronda

Left Side Elbow Knee Planks

2 minutos

Right Side Elbow Knee Planks

2 minutos

Rest

30 segundos

Left Side Elbow Knee Planks

1 minuto 30 segundos

Right Side Elbow Knee Planks

1 minuto 30 segundos

Rest

30 segundos

Left Side Elbow Knee Planks

1 minuto

Right Side Elbow Knee Planks

1 minuto

Great Job!

5 segundos

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