Train Around
Lower Back Pain
The Train Around Lower Back Pain program is a 12-week routine designed for individuals experiencing low to mild lower back pain who still wish to exercise and maintain their overall health.
This program aims to increase muscle mass and reduce fat mass while effectively managing lower back pain symptoms.
The Overview
The Goals
The goal of this program is to build muscle and maintain fitness while training around lower back pain.
The Science
Muscle mass and fitness are improved through resistance training, mobility/stability work, and therapeutic routines.
The Program
Structure: 12 weeks
Level: Beginner-Advanced
Equipment: Pair of dumbbells, ideally adjustable.
Average Daily Time Commitment: 45 mins
The Goals
The goal of this program is to increase muscle mass and maintain fitness using a 12-week system that incorporates:
RESISTANCE TRAINING: To build muscle.
MOBILITY/STABILITY WORK: To keep the body flexible during training.
THERAPEUTIC ROUTINES: To treat problem areas of the lower back.
The Science
Resistance Training
Strengthen All The Muscles Of The Body And Maintain Fitness.
Mobility & Stability Work
Increase overall flexibility and range Of motion to reduce Injury Risk.
Therapeutic Routines
Help Treat The Typical Causes Of Low To Mild Lower Back Pain.
The Program
Train Around Lower Back Pain (12 Weeks)
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The program involves training three times a week.
Each workout is a full-body routine designed to improve core strength and overall muscle mass and increase hip mobility.
We've also included an optional therapeutic exercise routine to help you increase mobility and stability.
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Mon: Workout 1
Tues: Rest/Therapeutic Routine Optional
Wed: Workout 2
Thur: Rest/Therapeutic Routine Optional
Fri: Workout 3
Sat: Rest/Therapeutic Routine Optional
Sun: Rest/Therapeutic Routine Optional
Train Around Lower Back Pain
RESULTS
By the end of the 12 weeks, you will have maintained your health and fitness, gained muscle, and helped strengthen the areas that typically lead to lower back pain. Ideally, your symptoms will improve throughout the 12 weeks.
If you have lower back pain but do not want that to stop you from staying healthy and training, this is your program.
*Important note regarding pain
It is common to experience some initial low-level pain when starting this routine. However, as long as the pain does not persist into the next day, it is safe to continue exercising.
Remember to always consult with a physician before attempting any new exercise program, especially if you have chronic lower back pain.
