Lower Back Pain

Lower back pain, affecting 80% of adults, stems from lumbar strain, disc issues. Common in sedentary workers, athletes. Symptoms: aching, stiffness, sciatica. Untreated, risks chronicity.

Home Exercise Protocol

Week 1-2:
Pelvic Tilt (2 sets, 12 reps): Press lower back into floor, hold 5 sec.
Cat-Cow (2 sets, 10 reps): Arch/round back on all fours.
NovaWell Hack: “Ease Glide” (2 sets, 10 reps): Press spine down 5°, hold 3 sec.
Week 3-4:
Bird-Dog (2 sets, 10 reps/side): Extend opposite arm/leg, hold 5 sec.
Band Deadlift (2 sets, 12 reps): Pull band from floor to hips.
NovaWell Hack: “Spine Pulse” (2 sets, 10 reps): Pulse hips 2 inches in bridge.

Objective: Reduce pain, strengthen core, improve mobility

Equipment: Yoga mat, resistance band