Lumbar Disc Rehabilitation Program

Back pain doesn’t have to rule your life. These guided rehab sessions walk you through the same exercises I give my clinic patients—proven to help calm disc flare-ups and build a stronger, more resilient spine.

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- Understanding the cause and symptoms of disc injury
- Week 1 - Acute Phase
  
  The goal for the next month will be to restore your range of motion, prevent muscle atrophy and decrease your pain.
  
  The goal for the next month will be to restore your range of motion, prevent muscle atrophy and decrease your pain.
- Week 2 - Acute Phase
  
  Continue mobilising soft tissues and restoring motion to the joints while still reducing your pain.
  
  Continue mobilising soft tissues and restoring motion to the joints while still reducing your pain.
- Week 3 - Acute Phase
  
  Further increasing mobility while now starting to work on reactivating your core and hip stabilising muscles in preparation to strengthen them.
  
  Further increasing mobility while now starting to work on reactivating your core and hip stabilising muscles in preparation to strengthen them.
- Week 4 - Acute Phase
  
  With this week we should now be seeing more freedom with your movement and less pain.
  
  With this week we should now be seeing more freedom with your movement and less pain.
- Week 5 - 6
  
  Now its time to focus more on building strength and resilience in the spine while also being safe and minimising any disc irritation.
  
  Now its time to focus more on building strength and resilience in the spine while also being safe and minimising any disc irritation.
- Week 7 - 8
  
  This week we reintroduce flexion to the lumbar spine gently to restore full range of motion as well as noticing some more control in lumbopelvic stabilisation.
  
  This week we reintroduce flexion to the lumbar spine gently to restore full range of motion as well as noticing some more control in lumbopelvic stabilisation.
- Week 9 - 10
  
  We should now have much more range of motion through the lower back. The core is now starting to develop real strength and our exercises are creating more endurance.
  
  We should now have much more range of motion through the lower back. The core is now starting to develop real strength and our exercises are creating more endurance.
- Week 11 - 12
  
  Now we are creating more core and hip control with compound exercises and utilising our posterior chain.
  
  Now we are creating more core and hip control with compound exercises and utilising our posterior chain.
- Week 13-14
  
  This fortnight we add challenging movements which may have previously aggravated you. This is to create more resilience and safety for your day to day movements.
  
  This fortnight we add challenging movements which may have previously aggravated you. This is to create more resilience and safety for your day to day movements.
- Week 15 - 16
  
  Congratulations on your final lesson. After completing this fortnight I recommend doing one of these workouts mobility, stability or training every 2-3 days to keep your spine health in top condition.
  
  Congratulations on your final lesson. After completing this fortnight I recommend doing one of these workouts mobility, stability or training every 2-3 days to keep your spine health in top condition.

Retake this course?

Retaking this course from the beginning will reset all of your tracked progress.

Back pain doesn’t have to rule your life. These guided rehab sessions walk you through the same exercises I give my clinic patients—proven to help calm disc flare-ups and build a stronger, more resilient spine.