Try This Comprehensive 60-Day Plan.

The first step towards alleviating back pain involves scrutinizing your daily body mechanics, identifying and minimizing repetitive movements.

WHY IS THIS IMPORTANT?
Repeated use of certain body parts is a common cause of injuries at work. Studies, including one from the Journal of Occupational and Environmental Medicine, reveal that injuries often come from doing the same motions over and over. That’s why it’s so important to be aware of how we move our bodies every day, whether at work or home. Addressing back pain is about recognizing and changing the habits that contribute to the pain in the first place.

For those with a sedentary job, reassessing your seating arrangements can significantly reduce back strain. Consider incorporating ergonomic furniture options like ball chairs, standing desks, monitor adjusters, keyboard, mouse, and other accessories into your workspace. Furthermore, moving around and switching positions often is key to minimizing repetitive movement that perpetuates the overuse of our body parts. Check out the correct office ergonomics infographic below.

On the other hand, for those in physically demanding jobs, attention should be paid to bending and lifting habits, as well as implementing frequent breaks.

Good posture remains key regardless of your job type. However, good posture isn’t the answer to answer to everything. Check out this informative video on ‘good posture’ and pain associated with repetitive movement.

The second tenet of our plan revolves around regular exercise and flexibility training, specifically focusing on strength and flexibility training. Most notably, exercising doesn’t just enhance back health but also bolsters overall body wellness. We’ve provided a series of weightlifting exercises, divided into warm-up, main workout (3x / week), and post-workout finisher for 60 days.

WHY IS THIS IMPORTANT?
Eliminating low back back requires that you build stronger muscles throughout your whole body and areas surrounding your low back, particularly your core and glutes. Your core muscles, which include your abs and lower back muscles, stabilize your spine, providing a solid foundation for all your body’s movements. Your glutes, the muscles in your buttocks, are responsible for maintaining correct alignment of your hips and support the movement of your lower body. If your core and glutes are weak, other muscles have to compensate, leading to imbalances and strain that can cause low back pain. By strengthening these areas, you can improve your posture, balance, and overall body mechanics, which in turn can help prevent and alleviate back pain.

In addition to this, a deep stretch yoga session should be included once a week for enhanced flexibility and recovery.

Prior To Starting This Program
Should you have any medically diagnosed back issues, your first step should be to consult your physician, ensuring that this workout regimen aligns with your unique health requirements. Particularly, if you’re dealing with specific spinal conditions, have undergone surgeries, or sustained injuries, we strongly advise initiating your journey with a physical therapist. Once they deem it appropriate, you may then transition to the plan we’ve designed below.

Instructions

★ The cornerstone of our exercise routine is correctness, ensuring exercises are done with proper form and body mechanics. Even a seemingly minor mistake in form can lead to injury, hence why it’s crucial to prioritize proper form over speed or heavy weights. Use lighter weights until you have aced a proper form.
★ Complete this routine 4 times per week. 3 days of Strength Training + Interval Training (Cardio). 1 day of deep stretch yoga.
★ Allot 45-60 min per workout.
★ Take 90 second rests in-between each set, 3 minute breaks in-between each type of exercise.
★ If you feel ready, increase weight on a bi-weekly or monthly basis by 5 lbs.
★ Complete this workout for the next 60 days, then switch to a different strength-training plan to continue to challenge yourself.

Warm-Up (Every Workout)
A warmup is important so be sure not to skip this in your workout. You will start all your workouts with this warm up.

1. Bird Dog: 2 sets, 20 reps
2. Superman’s: 2 set, 12 reps
3. Cat & Cow 2 sets, 20 reps each
4. Cross Over Leg Swings 2 sets, 14 reps

Day 1 Workout

1. Romanian Deadlift 3 sets, 8-10 reps
   Targets lower back, glutes, and legs.
2. Front squat 3 sets, 8-12 reps
   Targets lower back, core, and legs.
3. Glute bridge, 4 sets, 12 reps (with dumbbell or barbell weights)
   Targets your ow back, and glutes.
4. Push-Ups 3 sets, 10 reps
   Strengthens and balances most major muscles throughout your body.

Day 2 Workout
Click on each exercise for instructions.

1. Back Squat 3 sets, 8-12 reps
   Targets lower back, core, and legs.
2. Good Mornings 3 sets, 12 reps
   A lower back-strengthening exercise.
3. Face Pulls 3 reps, 10 reps
   Targets your upper back and improves posture
4. Chest Press 3 reps, 10 reps
   Strengthens chest, shoulders, and arms.

Day 3 Workout
Click on each exercise to see how its done.

1. Walking Lunge 3 sets, 20 reps (with dumbbell or barbell weights)
   Improves lower body strength and flexibility with emphasis on anterior (front) side.
2. Leg Press 3 sets, 10 reps
   Targets your legs and glutes.
3. Seated Row 3 sets, 10 reps
   Targets your upper back and improves posture.
4. Push-Ups 3 sets, 8-10 reps
   Strengthens and balances most major muscles throughout your body.

Post-workout Finisher (Every Workout)

1. Plank: Do two sets, holding each as long as possible.
2. 10 min HIIT Fast Paced Elliptical: Finish your routine with an intensive cardio workout. 30 seconds of intense movement, followed by 30 second rests for 10 minutes.

Deep Stretch Yoga (Once a Week)

To maintain your flexibility, especially with the addition of strength training in your life, you need time to stretch your muscles. So join your a class at your local gym that offers this class or do it at home with the help of an online video like this one.

NEED TO SAVE THIS TO YOUR PHONE?
CHECK OUT THE INFOGRAPHIC VERSION OF THIS WORKOUT WHICH YOU CAN SAVE TO YOUR MOBILE DEVICE.

The third aspect of our plan emphasizes the importance of self-care and relaxation. One of the most effective self-care strategies is to schedule regular massages. Although we understand that massage can come with a hefty price tag, we promise that the improvement in your quality of life is well-worth it. Furthermore, it is much more cost affective as a preventative measure, than fixing an injury via surgical intervention later down the road.

WHY IS THIS IMPORTANT?
This aspect is crucial and will allow for maximum rest between your workouts and your daily routine and habits. Massages offer a myriad of benefits, from reduction in back pain occurrence, improved circulation and reduced tension to enhanced relaxation and mental well-being. All these benefits will significantly improve your overall quality of life, guaranteed.

1. Get Enough Sleep
   Lack of sleep is a major contributor of our experience of pain. Along with the adjustments you are to make on this list, this aspect is crucial. If you exercise but do not get sufficient sleep, it won’t be long before your body will feel like it got hit by a train. Don’t skimp on sleep and aim for 7-8 hours per night.
2. Set a Regular Massage Therapy Schedule For 60 Days
   For the first 60 days, set up a regular massage at once per week to once every two weeks. To cut down on costs, consider purchasing a package deal or a membership at a studio of your choice. In-home massage is also an options for those who are short on time.
3.  Utilize Professional Massage Gun
   In between professional massage sessions, make use of a professional-grade massage gun. This handy device can be targeted at your lower back, glutes, abs, and front of your pelvic girdle, assisting in reducing muscle stiffness and improving mobility. Think of it as your personal massage tool, delivering therapeutic benefits whenever you need them.

Part four of our comprehensive plan addresses dietary considerations. What we consume plays a crucial role in our overall health, including the health of our back. Optimal nutrition can reduce inflammation, promote healing, and maintain the health and strength of your bones, muscles, and other structures in your back.

WHY IS THIS IMPORTANT?
To support your exercise regime, you must consume nutritious meals. Your joints, muscles, and bones must have access to building molecules to regenerate stronger tissues. Without better eating habits it’s like trying to drive across the United States without filling up your car with gas. It just can’t happen.

What Should I Eat?
One of the most highly recommended diets for general health and wellbeing is the Mediterranean Diet. This diet, originating from the eating habits of people living around the Mediterranean Sea, is abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats, all of which can contribute to a healthier back.

Here’s why the Mediterranean diet is often recommended:

Heart-Healthy
Rich in mono and polyunsaturated fats from olive oil and fish, the Mediterranean diet is known to promote heart health.
Anti-Inflammatory
Foods high in antioxidants, like fresh fruits and vegetables, combat inflammation in your body, including your back.
Bone Health
Dairy products, rich in calcium, along with other nutrients from this diet, support healthy bones. Weight Control
The Mediterranean diet, rich in fiber, can help maintain a healthy weight, reducing strain on your back.

Check out this video on how to start with a Mediterranean Diet.
If you enjoy cooking, check out some Mediterranean diet recipe ideas to kick start your journey.
Want to eat Mediterranean diet but don’t have time to cook? Find Mediterranean food on the go by doing a quick Google search for ‘Mediterranean Food Near Me’.

Supplements For Joint and Bone Health
While the majority of our necessary nutrients should come from our diet, some can be difficult to get in sufficient amounts from food alone. That’s where supplements can be beneficial. They fill nutritional gaps and can provide additional health benefits. Our supplement recommendations include:

Hydrolyzed Collagen & Hyaluronic Acid
Collagen, one of the most abundant proteins in our bodies, is a significant component of our bones, skin, muscles, tendons, and ligaments. Hyaluronic acid, on the other hand, aids in retaining collagen, increasing moisture, and providing elasticity and flexibility. Together, they can aid in maintaining the health of your back and other joints. Be sure to purchase your supplements from reputable sources. Our personal recommendation for Hydrolyzed Collagen & Hyaluronic acid come from DoNotAge, a supplement company that third-party tests it’s supplements.

Vitamin D + K (mk7 form)
Vitamin D aids in the absorption of calcium, which is crucial for bone health, while Vitamin K helps keep the calcium in bones and out of arteries and muscles. Their combination is often recommended to promote optimal bone and heart health.

Remember, supplements are an adjunct to a healthy diet, not a replacement. Always consult your healthcare provider before starting any new supplement regimen. It’s essential to focus first and foremost on maintaining a healthy and balanced diet.