Back Pain

  • 1 Weeks

  • 4 Workout

 Intermediate
What to Expect After Successful Completion
  1. Reduce Stiffness: Loosen tight muscles and joints, making everyday movements smoother and more enjoyable.
  2. Strengthen Core Stability: Build a strong core to support your spine and improve overall balance.
  3. Relieve Back Pain: Target the root causes of discomfort for sustained relief.
  4. Improve Posture: Stand tall and confident by correcting imbalances and bad habits.
  5. Prevent Injuries: Protect your back from strain and injury with effective mobility and strength-building techniques.
This Program Is for You If You:
  • Suffer from recurring back pain or stiffness.
  • Want to strengthen your core to support spinal health.
  • Need better flexibility and mobility for everyday comfort.
  • Are looking to improve your posture and reduce strain.
  • Can commit just 30 minutes a day to transform your back health.

Program Overview

Weekly Schedule Overview:
  • Week 0-2: Dynamic Back Warm-Up & Core Activation
  • Target Areas: Lower back, core, and hips.
  • What You’ll Do: Begin with gentle stretches to mobilize the lower back and activate the deep core muscles.
  • Week 2-4: Posture and Stability Focus
  • Target Areas: Upper back, shoulders, and spine.
  • What You’ll Do: Engage in exercises like wall angels and bird-dogs to enhance posture and spinal stability.
  • Week 4-8: Strengthening the Spine
  • Target Areas: Lumbar and thoracic regions.
  • What You’ll Do: Incorporate bodyweight exercises like glute bridges and planks to support the spine and reduce strain.
  • Week 8-12: Full-Body Mobility Flow
  • Target Areas: Full spine, hips, and hamstrings.
  • What You’ll Do: End the week with flowing mobility drills and stretches to improve flexibility and functional movement.
Subscription Starting From Just
₹ 1,200
And Start Your Fitness Journey

Book Your Session

Ready to start your fitness journey? Book a consultation with BigToe’s experts to discuss your goals and challenges.

During your session, you’ll:

  • Get a detailed assessment of your mobility and strength levels.
  • Receive personalized recommendations for the right program.
  • Learn how to incorporate Daily Mobility Practices (DMP) into your routine.

Don’t wait—take the first step towards better movement and overall health. Book your
consultation today!

Get It Now

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