Back Pain Relief Program (20 min/day)
Complete corrective program targeting multifides and transverse with a structured exercise sequence for progressive and lasting results.
Updated
Back Pain Relief Program (20 min/day)
This program draws on research by Dr Stuart McGill, world expert in lumbar biomechanics, and integrates Pilates principles for a complete daily stabilization and back pain relief routine.
The 9 Exercises
1. Cat-Cow — 10 cycles
2. McGill Curl-Up — 3x8 sec
3. Side Plank — 3x8 sec/side
4. Bird-Dog — 3x8/side
5. Hip Airplane — 6/side
6. Thoracic Foam Roll — 2 min
7. Child's Pose — 60 sec
8. Psoas Stretch — 60 sec/side
9. Glute Bridge — 2x15
Frequency
Daily. 20 minutes. Do not skip days in the first 4 weeks.
Target Audience
People with chronic non-specific low back pain, recurrence prevention, or post-acute re-athleticization.