Lower Back Pain Protocol

Functional Movement & activation

Consistency with these exercises is vital in making long term change for your pain and function.

Motor control exercise

Daily (minimum 2x per week)

Within your PAIN FREE range of motion

Glute bridge exercise

Beginners activation: 10x bridges daily

Strengthening: 3x sets of 15 (30-60 seconds rest).

Can add weight onto hip for progression.

Core activation exercise

Acute injury: 2x daily - 10 each side

General pain: Daily (minimum 2x per week) - 10 each side