RESILIENT LOW BACK PROGRAM

Here's the thing about low back pain... 

...the things you have been told will help, probably wont. 

Rest. Stretch. Do some planks. Maintain neutral spine. Stay away from painful activities. Don't lift heavy. 

The problem with all of this is that it doesn't help you fix the problem. It is an avoidance strategy focused solely on a short term solution. 

Your spine remains stiff, weak, and a huge injury liability. 

The reality is that the spine should be treated the same as other joint in the body- we want to maximize range of motion, improve motor control, and then we want to make things as strong as possible.

What you need is a strategic, exercise program that specifically improves the function and performance of your low back. 

This program will guide you through a systematic process to make your back stronger, more mobile, and more durable.  

We begin Phase 1 by exploring, restoring, and learning to control movement at the low back and pelvis. We will also perfect movement patterns and learn how to optimize recruitment of hip muscles. Lastly, we will learn how to effectively brace the core for when this is needed. Phase 1 is foundational and where many underlying movement dysfunctions can be detected and corrected. 

In Phases 2 & 3 we will develop segmental control over our spine learning how each joint and vertebrae should contribute to movement. We will also work anatomical slings that involve multiple joints in the body co-contracting to provide stability through the trunk. Additionally, we will strengthen the spine in all movements- flexion, extension, rotation, and sidebending. 

By Phases 4 we are really conditioning the low back to have strength and mobility in all movements and with a variety of resistance. From there you can progress to Phase 5 which is gym equipment based and can then be used for further conditioning and maintenance moving forward. 

This program is meant to challenge you. Please do not sign-up expecting easy stretch and foam roll.  Expect to learn. Expect muscle soreness. Expect to expand your movement options.  This is how you will make lasting changes in the mobility and strength of your low back. 

Hey there, I'm Jamie!

... a Physical Therapist and life long lover of all things movement and exercise. 

Throughout my clinical career, I have helped thousands of military personnel navigate low back pain.

My rehab priority is always an exercise based approach that gives you the tools to not only heal yourself, but come out even stronger than before. 

In this program, I combine my 15-year clinical background with strength and conditioning principles, to bring you the most comprehensive low back strengthening and mobility program on the market. 

The Details: 

ACCESS

• Upon purchase you get immediate access to the entire program
• You will be able to access the digital portion/video demos of the program for 12 months. But you get to keep the downloadable program PDF forever
• Program is delivered via Kajabi which can be viewed either in a web browser or by downloading the free Kajabi app.
• After purchase, you will create an account that allows you to log-in and view your program

TIME COMMITTMENT

• There are 3 training sessions/week, each consisting of 5  exercises. The sessions should take you 20-30 minutes to complete
• The complete 5-Phase Program can be completed in about 12 weeks (though some people will choose to move slower)

INSTRUCTION

• All exercises include a video tutorial giving you the  same cues that i give my in-person rehab and training clients
• You should leave each training session feeling 100% confident in your exercise form as well as the goals and intent of every movement