Core Strength For

Back Pain Relief

Blueprint
The step-by-step core training
blueprint I used to beat 8 years of
chronic back pain.
Core Strength For Back Pain Relief
Blueprint
When it comes to building strength and stability around your spine for
back pain relief OR to rebuild a stronger, more supportive core after
surgery, I follow a precise blueprint.

Many people go wrong because they are told to "strengthen their core,"
so they start doing traditional core exercises, thinking that's what they
should do.

WRONG!

A lot of medical professionals fail to explain that not all exercises are
created equal. There is a time and a place for specific exercises and just
jumping on the first one that comes to mind is very dangerous.

Unfortunately, most doctors don't have the strength training knowledge

to give you the support you need as a post-rehab student or chronic
back pain sufferer.

Lucky for you, you found the number one exercise resource supporting
chronic back pain sufferers and post-surgery exercise enthusiasts.

Below is my "Mindmap" or Blueprint of how your core training should be

set up if you want to stay safe while building strength and stability
around your spine.
Core Strength For Back Pain Relief
Blueprint
Biggest Core Training Mistakes
Focus too much on strength

The spine doesn't need brute strength; it needs endurance to help

manage the daily tasks. This is why general fitness is so good for
low back pain because it helps increase stamina and resilience in
the body to prevent muscle fatigue and pain from weakness.

Your Core Isn't "Weak"

We have to look deeper into this blanket statement because odds

are it's not that it's too weak. When doing everyday things like
bending, vacuuming, sitting, standing, and walking, we want our
trunk to act as a natural corset for our low back. Unfortunately,
due to the lack of Core Coordination, our low backs take the brunt
of this and are quickly fatigued.

You're training your core at the wrong time.

You have to break the habit of saving the core training till the end
of the workout (and no, deadlifts and squats don't count as core
training). Instead, back pain sufferers need to use the core
training as a primer for the rest of the day's exercises.
Core Strength For Back Pain Relief
Blueprint
Biggest Core Training Mistakes
You're not bracing your abs right
There are way too many people making the core brace difficult.
Some people say to maintain a slight brace the entire day to help
protect your spine. This is wrong! Others will say to draw the belly
button back towards the spine (to activate your deep core
muscles), which is a lousy cue for the average person.

Try this: Pierce your lips together and make a small hole with your
lips as if you were going to play the Clarinet. Then, do a quick short
exhale and hold that brace that happens in the stomach. People
don't understand that you have to contract your abdominals to
breathe out. In most daily activities, this brace is sufficient.

This sharp breath out contracts the abs then all you have to do is
tune it for the activity. You can slightly draw the belly button back,
but YOU'RE NOT SUCKING IN!

You're picking the wrong exercises

What you will see in the blueprint is the most critical aspect of
core training. Your personal entry point to build strength and
endurance for your specific needs. You can't just jump into any
core exercise that you see. Knowing where to start is critical!
Core Strength For Back Pain Relief
Blueprint
BONUS: The 3 Best Types Of
Exercises
Anti-Rotation:
These core exercises challenge the body's ability to maintain a
rigid neutral spine. This helps when faced with situations in life
where you are carrying uneven objects or objects on one side of
the body.

Anti-Flexion

These core exercises build strength in a neutral position and keep

the body from defaulting to a flexed position. Flexion in the spine
is not inherently wrong, but if your trunk is weak or low back
muscles, in general, are weak, we want to build stamina in the
trunk to maintain a pain-free position while you continue to heal.

Anti-Extension
Some low back pain sufferers default to a lower back extension
when exercising, sitting, or standing. These anti-extension
exercises combat the natural urge to fall out of neutral and favor
these more painful positions.
Core Strength For Back Pain Relief
Blueprint
Only Coordination and Endurance Based Exercises

Exercise Choice - Pick Lvl that fits you best

Lvl 1 Exercises Lvl 2 Exercises Lvl 3 Exercises

Deep Core Focus DBB + Leg and Body Dead Bug Variation
Breathing Movement. Stir The Pot
Bracing Hinge With Ball
"DBB"

Timing of exercises in your workout

Core Comes First

Consistency and Attention

Continuing your focus on maintaining control over your brace, breathing
and deep core activation while building endurance not just increasing
strength.
 Even When I Train My Core
Correctly, My Pain & Symptoms
Don’t Go Away…What Should I Do?
If you feel stuck on a never-ending loop of chronic pain,
unpredictable flair-ups, and fear of making everything
worse, and you're ready to get back to doing the things
you love...

You may be the perfect fit for my "Hybrid Relief

Method" of gaining more strength and lasting pain
relief.

It's Called My:

12 Week Strength & Pain Relief

Accelerator Program
(click for more info)
It's the most powerful and comprehensive program I
offer chronic back pain warriors looking to give up short-
term fixes like stretching, ice packs, and cortisone shots
that want to see lasting relief from their pain and the
fear that comes along with it.
 WHAT IS IT?
Inside the Strength & Pain Relief Accelerator
Program I personally take you from where you are
now (in pain, scared, and not sure what to do) and
guide you through my Hybrid Relief Method,
focusing only on the things that bring the fastest
relief with the smallest amount of effort possible
ensuring you get back to doing the things you love.

Working with me directly on your relief and

strength does require an application and
strategy call!

So if you’re ready for CHANGE.

CHECK OUT THIS VIDEO

FOR MORE INFO AND
APPLY (click)