This program is great for anyone dealing with low back pain that frequently comes on with things such as standing, walking or running. It is going to work on decreasing pain through increasing strength of the glutes, core and low back muscles as well as working on thoracic and hip mobility. Common diagnoses that people may be given are thing such as spinal stenosis and spondylolisthesis or degenerative disc disease. It is NOT recommended if you are 12 weeks post op or less.

This program includes 3 mobility/strength days about 45 minutes long per week and 2 additional shorter 15 minute mobility sessions per week for 12 weeks. The 3 mobility/strength days are most important to remain consistent with.

Equipment needed:

• Dumbbells or kettlebells

• Looped resistance bands

• Bench or chair

• Step of some kind