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Pain rule: Mild discomfort (2–3/10) during exercise is normal and expected. Stop if pain exceeds 5/10 or lingers more than 30 minutes after. When in doubt, call us: (228) 471-5047
Warm-Up
Mobility & Activation
~8 min
2
Worlds Greatest Stretch
5 reps each side
Opens hips, thoracic spine, and hamstrings in one movement
3
Lower Trunk Rotations
2 × 10 reps each side
Restores rotational mobility without loading the spine
Block 1
Core Control & Stability
~15 min
This is the foundation — a spine that controls its own position under load is a spine that stays out of pain.
1
Deadbugs
3 × 10 reps each side
Trains core bracing without spine movement — the safest starting strength drill
2
Birdogs
3 × 10 reps each side
Anti-rotation control — builds the stability that protects lifting mechanics
4
Side Planks
3 × 20–30 sec each side
Trains the lateral core chain — often the missing piece in LBP programs
Block 2
Hip & Glute Strength
~15 min
Strong glutes take load off the low back during walking, lifting, and standing from a chair.
2
Single Leg Glute Bridges
3 × 10 reps each side
Progression once double-leg bridges feel easy
3
DB RDLs
3 × 10 reps — hip hinge pattern, light load
Trains the hip hinge — the pattern that protects your back when lifting
Cool-Down
Mobility & Recovery
~8 min
📋 Important Guidelines
- Consistency beats intensity: 3x/week at moderate effort protects your back better than one hard session.
- Progression: Add reps or hold time every 1–2 weeks once the current dose feels easy with no pain increase.
- Flare-up protocol: If pain spikes for more than 24 hours, drop back to the warm-up + Block 1 only for a few days, then rebuild.
- Sitting: Get up and move every 30–45 minutes if you have a desk job — stiffness feeds pain more than activity does.
- When to call: New numbness/tingling down a leg, weakness, or pain that keeps worsening despite following this program — call us before pushing through it.
- Questions? Call us: (228) 471-5047 or visit gtptpascagoula.com