MoPro
TrainersEye · Lower Back Health
Lower Back Rehab A
Trainer's Eye
Phase 1 · Calm and control · Session A

Calm the back.
Find neutral.
Breathe.

Six gentle moves that find the spine's comfortable middle and start the day's blood flow — no strain, no fear.

  • Asession
  • P1Calm & control
  • 12:00on the clock
  • — donecompleted

Neutral is a zone

Neutral spine is a comfortable middle range, not one position. Find it lying, kneeling, then standing.

Bed rest lost

Staying active beats bed rest for back pain in every major guideline. Gentle movement is the medicine.

Pain is not damage

Pain is the alarm, not the injury. It can stay switched on after tissues heal; calm movement turns it down.

Three couplets · two rounds · twelve minutes · a calmer, stronger back

A

Reset

Mobility + control
A1

Cat–cow

60 s · slow reps

Move one vertebra at a time; stop short of any pain.

Easier smaller range  ·  Harder 3-s pause at neutral

R1R2—
A2

Crocodile breathing

10 breaths · ×2

Face down, forehead on hands; breathe into the belly and the low back.

Easier side-lying  ·  Harder 6-s exhale

R1R2
B

Stabilise

Hips + trunk
B1

Supine pelvic tilts

60 s · slow reps

Flatten the low back, then arch a little — the middle is neutral.

Easier smaller  ·  Harder hold neutral 5 s

R1R2—
B2

Glute bridge

8 reps · ×2

Ribs down, push through the heels, squeeze; stop at a straight line.

Easier half range  ·  Harder 3-s hold at top

R1R2
C

Build

Pattern + posterior chain
C1

Heel slides

60 s · slow reps

Pelvis still while one heel slides away and back.

Easier shorter slide  ·  Harder hover the heel

R1R2—
C2

Standing hinge to wall

8 reps · ×2

Hips back to touch the wall, shins vertical, back long.

Easier closer to wall  ·  Harder further from wall

R1R2

The clock

Round 1find the position — 70%, perfect form
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s slow, scored → the reps → 10 s to move on. Done at 12:00.

How to run it

  1. Up to 3/10 during, settled by tomorrow: green. Sharper or down the leg: stop, regress.
  2. Slow is the skill: three seconds each way. Breathe out on effort.
  3. Round 1 finds the position, Round 2 owns it — beat it by quality, not speed.
  4. Walk ten minutes after the session — the back's best medicine.

Tick it off

MovementRound 1Round 2Best
A1Cat–cowslow reps in 60 s —
A2Crocodile breathing10 breaths
B1Supine pelvic tiltsslow reps in 60 s —
B2Glute bridge8 reps
C1Heel slidesslow reps in 60 s —
C2Standing hinge to wall8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-A