Level 1
$27 AUD
AUD, instant PDF
Settle. Stabilise. Rebuild.
- 6 weeks
- Core, mobility and walking plan
- Safety page and tracker
LOW BACK PROGRAM WITH CHRIS CHERRY, AEP
Settle your lower back. Then lift again.
The 6-week programs I use with clients to calm a tight, sore or flaring lower back and get them back to strength training. Instant PDF download, from $27.
Sound familiar?
Good one day, flared the next
Your lower back or hips feel tight, and the pain comes and goes.
Programs that stop too early
Most back programs stop once the pain eases. You are left unsure how to load your back again.
Careful with every lift
You want to get from protecting your back to training properly again.
Two levels. One path back under the bar.
Level 1: Settle. Stabilise. Rebuild. (6 weeks)
- Six weeks of strength days and core days, laid out week by week
- Core control, mobility and a daily walking plan
- Squat to bench, learning to hinge, and lifting from the floor again
- A safety page and a 6-week tracker
Level 2: Lift Again (6 weeks)
- Squat, hinge, push, pull and carry rebuilt with kettlebells and dumbbells
- A staged return to the barbell: back squat, front squat, deadlift and RDL
- Single-leg, carry and anti-rotation work
- An 18-step warm-up for every strength day
- A safety page and a 6-week tracker
Hi, I'm Chris
I'm an Accredited Exercise Physiologist and strength and conditioning coach. I work with people every week who have a sore or flared-up lower back and want to get back to training.
These programs are the same progressions I use with my own clients: settle the back first, then rebuild until you can load it again.
Is this for you?
It's for you if
- Your lower back is tight, sore or flares on and off
- You have a diagnosed disc bulge, herniation or nerve symptoms and have been assessed and cleared to exercise
- You want to get back to regular strength training
Check with a professional first if
- You have pain, an injury or a health condition you have not had assessed
- You have numbness, leg weakness, or bladder or bowel changes
- Your pain started after a fall or accident
Choose your starting point
Not sure? The Complete 12 Weeks takes you from sore to barbell and saves $15.
Complete 12 Weeks
$59 AUD
AUD, 2 instant PDFs
Level 1 + Level 2. Best value.
- 12 weeks, sore to barbell
- Both levels together
- Saves $15 vs buying separately
Level 2
$47 AUD
AUD, instant PDF
Lift Again.
- 6 weeks
- Staged return to the barbell
- 18-step warm-up and tracker
Questions people ask
Which level should I start with?
If your back is still flaring, start with Level 1. If you have finished Level 1 and your back is settled, or you lift regularly and get sore on and off, Level 2 is for you. The Complete 12 Weeks gives you both.
What equipment do I need?
Level 1: a ball, a mat, a band, a bench or sturdy chair, and a kettlebell or dumbbell from week 5. Level 2: a gym with kettlebells or dumbbells, a bench or box, a TRX or rings, a landmine or barbell, and from week 4 a barbell and rack.
Does this replace seeing a physio or exercise physiologist?
No. This is general education, not individual medical advice. If you have pain, an injury or a health condition, see your GP or an Accredited Exercise Physiologist first.
Ready to settle it and lift again?
Created by Chris Cherry, Accredited Exercise Physiologist and Level 2 S&C Coach.
General education, not individual medical advice. If you have pain, an injury or a health condition, see your GP or an Accredited Exercise Physiologist first.