Exercises for Lower Back Pain<br/> — Maple Hill Health and Fitness

Beat Back Pain…For Good

Around 85% of Canadians experience back pain at some point in their lives. If you’re one of them, I can help.

The 4 week Lower Back Pain Fix program builds strength and mobility to banish back pain and support your spine.

You’ve heard the saying ‘prevention is better than a cure’. This science-backed program focuses on both - treating the pain you’re feeling now, and helping to prevent recurrence or new injury in the future.

Treating back pain the holistic way

Back pain can be incredibly difficult and debilitating, significantly affecting every aspect of your life. Every day is a challenge when you’re struggling to play with your kids, lift your groceries, or even get out of bed.

Many sufferers turn to painkillers, anti-inflammatories and, in more severe cases, surgery to treat back pain issues. I want to help you build a healthy back so you can avoid medical intervention.

Your spine is a highly complex jigsaw of over 50 vertebrae and discs, supported by a network of muscles known as the flexor, extensor, and oblique muscles. These guys are key. You probably never think about them but they’re working hard every single day to help you stand up, bend over, and rotate.

Our program zeroes in on these muscles. By strengthening them, we strengthen your spine - giving it the support it needs so you stay supple and pain-free as you age.

This type of targeted movement doesn’t just build muscle, it also increases blood flow to your discs, helping them heal faster, and strengthens your connective tissue so your spine can withstand more pressure.

Glutes

One of the most common causes of lower back pain is poor glute activation. If you’re not using your butt muscles to lift heavy things, you're relying on your spine to pick up the slack and won’t be long before your spine starts getting cranky.

Hips

We live in a sedentary culture where work usually means sitting for hours hunched over a desk. Like the rest of our body, our hips need to move and when they’re trapped in a chair for hours on end, they become stiff and inflexible.

Core

The muscles in your torso help keep you upright but, just like your glutes, they need to be engaged first. If you’re not activating your core, you’re putting undue strain and pressure on your back.

Thoracic Spine

Your thoracic spine is the middle section of your back, starting at the base of your neck and running down to the bottom of your ribs. Although this program addresses lower back pain, it’s important not to forget that the spine is a single structure. If poor posture is causing stiffness in your thoracic spine, your lower back will start to compensate for that lack of mobility.

Exercises for lower back pain

The Lower Back Pain Fix program targets the above problem areas with a range of movements designed to challenge your body without pushing beyond your limits. The course combines the best stretches for lower back pain with exercises designed to build strength, flexibility, and mobility.

These include hip hinges, glute bridges, and planks. In total, there are 14 different exercises and I guide you through each, making sure you have the correct form on every rep. You’ll run through the program 3-4 times a week, taking a rest day between sessions, and paying careful attention to how your body responds.

Week one

This is your starter week. We’ll take it easy, making sure you’re comfortable with each movement and focusing on proper technique.

Week two

In week two, we step it up. This is when we slowly introduce more complex exercises, such as the single leg hip bridge, to help you progress.

Week three

The third week ups the intensity further with the introduction of weights in some exercises. This ensures you’re building those all-important stabilizing muscles.

Week four

Intensity and volume increase in week four as we move towards the conclusion of the program. By now, you should be feeling the benefits and ready to transition to a more generalized strength training routine.

Ready to get started?

The Lower Back Pain Fix Program is available for $275 + HST and delivered directly to your email after purchase. Your program will also be available in the Maple Hill Health and Fitness app where you will be able to record your workouts and view all related exercise videos for form reference.

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