Low Back Program: Level 1

Settle. Stabilise. Rebuild. The 6-week program I use with clients to settle a cranky lower back and get them training again.

What you'll get:

• Six weeks of strength days and core days, laid out week by week
• Exercises that build as your back settles: core control and mobility, squat to bench, learning to hinge, and lifting from the floor
• A daily walking plan for spinal health
• A clear safety page, so you know when to get checked before you start
• A 6-week tracker to tick off every session

What you need: a ball, a mat, a band, a bench or sturdy chair, and a kettlebell or dumbbell from week 5.

Instant PDF download. Created by Chris Cherry, Accredited Exercise Physiologist.

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.