LBP Part 2 – The ‘Damage Control’ Routine Video

DISCLAIMER: Do not use this routine if…

  • You just injured your back and you know there is some severe tissue damage eg. you’re squatting and you fail and get crushed by the bar
  • You know you have a spondylolisthesis or other extension injury (if you don’t know what this is, you probably don’t have it)

Doing so will make you worse!

But, if you’re one of the guys who simply wakes up stiff in the morning, or if you hurt your back tying your shoes or bending over doing something light like brushing your teeth or just moving the ‘wrong’ way, this will be PERFECT FOR YOU.

Here are the exercises to do, in the proper order:

  1. McKenzie Pressups – 10 reps
  2. Hip extensions – 8 reps x 5 sec hold
  3. Birddog (aka Horse stance horizontal) – 4 reps x 10 sec hold
  4. Side bridges – 5 reps x 10 sec hold on each side

Might sound easy, but there are key details that you must know and do to make the exercises effective, for those, watch the video (and take notes or follow along as you’re watching):

Right Click Here to Save This Video (MP4)

Make sure you do everything right, like the breathing during the McKenzie’s, the glute squeeze and heel drive during the hip extensions, and the proper alignment during the Birddog and Side Bridges…

These details are as important as making sure you keep your hands up when boxing…

So if you have an incident where you throw your back out, do this right away and then another 2 times the same day…

Or if you have LBP now, do it 2-3 times a day.

Either way, leave a comment below with your results:

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