Lower Back Pain Recovery Guide

Stop letting lower back pain control your life. This step-by-step recovery guide was built by a physiotherapy professional and gym athlete to help you go from pain to full strength — at home, on your schedule.

• Structured 4-week recovery program
• Phase 1: Pain relief exercises (Week 1-2)
• Phase 2: Strengthening & stability (Week 3-4)
• Phase 3: Long-term prevention routine
• Posture correction tips for sitting, standing & sleeping
• Safe vs. risky gym exercises for your back
• Bonus FAQ section

Recommended Equipment

For best results, we recommend using a foam roller to release tight muscles and improve recovery speed. It's an optional but highly effective tool used in this program.

👉 Get the Deep Tissue Foam Roller used in this guide

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