Our 12-Week Low Back Defense Program is a structured, progressive plan designed to relieve pain,
restore movement, and build long-term resilience in your spine.
Clinical Philosophy
This program is built around five key goals:
Reduce inflammation and pain
Restore joint mobility and spinal alignment
Improve core stability and muscle control
Safely rebuild strength and endurance
Prevent future injury through balanced movement

Program Overview
The program is divided into three progressive phases, combining in-office chiropractic care with guided
at-home exercises.
Phase 1: Acute Stabilization (Weeks 1–3)
Focus: Pain relief, mobility, and core activation
Reduce inflammation and improve lumbar mobility
Activate deep core muscles and correct movement patterns
In-office care includes chiropractic adjustments, soft tissue therapy, and posture training
At-home exercises:
Gentle core activation (breathing, pelvic tilts, modified dead bugs), glute bridges, and daily stretching

Phase 2: Strength & Mobility (Weeks 4–7)
Focus: Building stability and restoring movement
Improve hip mobility and spinal endurance
Begin light strength training and corrective exercise progressions
Continued chiropractic adjustments and movement coaching
At-home exercises:
Core strengthening, balance work, and functional movements like step-ups and single-leg exercises

Phase 3: Functional Strength (Weeks 8–12)
Focus: Strength, resilience, and return to activity
Build full-body strength and load tolerance
Reinforce spinal stability under real-life demands
Prepare for work, sport, and daily activities
At-home exercises:
Advanced strength training, kettlebell movements, and functional training patterns

Maintenance & Prevention
After completing the program, patients transition into a long-term maintenance plan:
Strength training 3x per week
Ongoing posture and mobility work
Regular chiropractic check-ups
Lifestyle strategies to prevent recurrence

Safety First
If you experience any of the following, stop the program and contact your provider:
Increasing numbness or weakness in the legs
Loss of bowel or bladder control
Severe or worsening pain
Pain radiating below the knee

Minimal Equipment Needed
Resistance bands
Chair or bench
Light dumbbell or kettlebell

This program is designed to not only get you out of pain, but to keep you strong, stable, and injury-
free