45-degree back-extension program card

Back-extension program at a glance

Baseline. Your usual pain on an ordinary day, 1 to 10. Next morning. Log your pain the morning after each session. Above baseline: cut the next session back (holds and full reps about 30%, partials a rep and 10 points of range, weighted 5 lb while the plate is above 5 lb, then up to 2 reps at 5 lb; Stage 1 holds never go under 5 s). At baseline: repeat it, unless the previous training day's next-morning check-in was also at or below baseline, and neither was higher than the pain you logged before that session, then add a little. Below baseline: add a little on that next-morning check-in alone, unless it is higher than the pain logged before that session: 5 seconds on the shortest hold (the first, if several match), one rep on the set with the fewest, or 10 points more range on every partial-rep set once each of those sets has 5 reps. On Stage 4, one rep on the lowest set. Add 5 lb to every set and return to 8 reps only after every set has reached 12 reps on each of the last two training days, both with a qualifying next-morning check-in. Pain in the legs: stop the extension work.

Bench stages move on after the target is met on each of the last 3 training days (partial sessions do not count), with pain logged on at least 3 of the past 7 days (none above baseline or in your legs) and next-morning check-ins that allow a step up. A first-ever bench session may start at 10, 13, 15, 18 or 20 s (15 is the default). From Stage 2, a session that needs easing and was already at its minimum steps back a stage. Schedule. 2 to 3 sessions a week, a day between. Setup. Pad at the hip crease, ankles locked. From Stage 2, let the back round on the way down and straighten on the way up. Flare. Pause bench work, walk, change positions often, keep logging. Restart easier after two days at or below baseline. Go to emergency care now. New numbness, tingling or change in feeling in the saddle area (groin, inner thighs, genitals, anus), new changes in sexual function, new bladder or bowel changes, new pain, tingling, numbness or weakness in both legs, leg or foot weakness that is getting worse, back pain after a recent serious accident. Clinician today. Other new weakness or numbness in one leg or foot, fever or chills alongside the back pain, new pain after a recent smaller fall or knock, unexplained weight loss or a cancer history, pain that is rapidly getting worse, pain that is constant at rest and worse at night, not tied to movement. Urgent care if you cannot get an appointment today.

lowbackpaincoach.com · general exercise education, not medical advice