Start your lower back pain and sciatica recovery with this complete at-home rehab guide. This guide works because it was developed over the course of 10 years through clinical experience and field-tested with actual customers.
If you keep repeating stretches and exercises that only provide temporary relief, stop wasting time. You’re most likely not addressing the root cause of this problem.
Lower back pain is one of the most common issues plaguing individuals around the world! Whether it’s from a sports injury, sitting too long, or doing everyday things like picking up your kids, you are not alone.
If you don’t address it early on, it only becomes harder and harder to resolve it the longer you let it linger.
More than 95% of lower back cases we’ve seen at our clinic over the last few years have been treated successfully with specific movement based corrections. This means you don’t need to be physically touched to feel relief. Our movement based exercises can be done anywhere, and they aim to address the root cause of your lower back issue.
Who This Guide is For
People Experiencing Problems the Following:
- Sitting or Standing Up from a Seated Position
- Carrying and lifting items that weigh more than 10 LBS
- Turning in Bed
- Getting In and Out of Cars
- Putting on Shoes
- Picking Up / Playing With Your Kids
You get the idea, right? Lower back issues can arise in a myriad of ways, but it shouldn’t scare you. Your body is giving you cues, and this guide is going to help you navigate the issues and understand how to respond to the cues.
Here’s What You’ll Accomplish
The first thing you’ll learn to do is find the first-aid exercise that helps you decrease the discomfort. You cannot begin to fully rehab until you know how to control flare ups. These first-aid “cool down” exercises are not strenuous, and when done properly, will set the tone for the remainder of your rehab.
Each phase is meant to prepare you for the next phase, so it’s important that you focus on the process and allow your body to “rebuild” itself week-to-week.
Phase 1 – Cool Down
During the first 3 weeks, we’ll identify the first-aid exercises that will help you control the aches and discomforts. Knowing how to “cool things down” is an important part of recovery beyond the first 2 weeks.
Phase 2 – Building Support
The next 4 weeks will focus on the support systems and “stiffening” your torso.
Phase 3 – Building Strength
During these 4 weeks, we’ll turn up the juice and start to build strength. This is a key component to avoiding relapses.
Phase 4 – Return to Life!
Finally, we’ll work our way into a form that allows us to return to normal life.
Once you purchase this program, you will have access to this material for life. If you ever need to revisit any of the sections from this guide, it’s available at your fingertips (mobile-friendly)!
Only logged in customers who have purchased this product may leave a review.
I had on and off lower back pain for 10+ years and spent countless trips to the chiropractor and lots of $$$. Adjustments al
ways provided temporary relief but never “fixed” the issue. I found Sebastian online and set up a initial video call to discuss my symptoms. I did the 12 week program and followed it exactly and have not been back to the chiropractor for lower back issues in about a year. This was the actual fix I have been looking for and it worked!
I’ve had lower back pain for a few years that started when I was working out in my home gym. I was doing bench press, squats, and deadlifts 5 days a week, and after a few weeks I developed lower back pain that was so intense I couldn’t get up from the ground for a few days. It was the most painful thing I have ever felt.
It mostly went away after a few weeks but my lower back hasn’t felt the same since then. It felt weak and ready to go out when I reached for small objects but it felt fine while lifting. After watching Sebastian and Dawne’s Youtube videos I decided to give their online program a try. Within the first week, I felt about 50% better. My back was feeling more stable overall but most of the change came in week 3 when I started the core work. Doing these exercises daily really helped my back feel as good as it did before the injury.
I don’t normally write reviews and I am far from completing the 12 weeks but it has been so helpful so far that I wanted to share my experience. Thanks guys!!
This program has been like no other. I’ve done other home programs for lower back pain and felt they were not challenging enough for me. I’m 42 years old and am very active. This program was challenging for me and even included weight training as part of the rehab which I love. The first few weeks are slower than the rest but I get the reasons why. I did week 1 and skipped to week 3 and things went well. Thanks for making programs for active people like me!
Great program!! My lower back feels like a million bucks right now. The online program helped me get back to lifting weights and playing pickleball again.
I was able to quickly reduce the pain within the first week using the first-aid exercises. So far this is an awesome resource, and it’s giving me hope that I can get through this. I’m about mid-way into this program and in the “support and strength” phases. Dr. Gonzales has clearly put a lot of time and effort into these videos and his instructions and demonstrations of the exercises have been as clear and concise as the videos on his youtube channel, which is how I found this. Really appreciate you putting out online resources like this. I’ve been dealing with back issues for years, and no other chiropractor or PT ever showed me movements like what’s in this guide. I don’t fear things like bending over, getting up from a chair, or worse, having to end a round of golf early because of a flare up.
The first-aid exercises were very helpful in helping me control the pain. If I sit for too long, my lower back starts to hurt and a few minutes into side lying openers, the pain seemed to fade away. In week 2 it was a different first-aid that worked for me, but it was explained to us that you could need different first-aid exercises as you progress toward recovery.
I’m having little wins with this guide each week and it’s keeping me motivated to stay the course and follow Dr. Gonzales’ guidance. He’s great at explaining concepts so it’s easy to understand why you’re doing specific exercises. I’m more than halfway through and it’s been totally worth it.
Being able to control flare ups feels like a super power, and the rest of the guide is built to avoid relapses. These guys are onto something with this web-based guide. I highly recommend it!
I injured my low back working out and this guide really helped me figure out what to do. Dr. Gonzales is clearly speaking from loads of experience because the cues and details in the guide are easy to follow and spot on. I just wish I had found this guide hundreds of dollars sooner.
I’ve been pain free for months and this guide has completely changed my day-to-day comfort levels.
I had pain in my right glute and lower back. This guide was very helpful in immediately reducing my pain. After doing it once, I had less pain when sitting and bending down. Moreover, Sebastian was VERY helpful and kind to me whenever we emailed. He checked in periodically to ask how the guide was going for me. He is very informative about back issues and I really appreciated him taking the time to help me. I would recommended this guide to anyone with lower back pain!
I had extreme pain in my hamstring and lower back. With all these exercises helped me reduce the pain. Take your time with all the exercises before going back to compete. My pain has gone away in a little over a week. Follow the steps and you’ll be back to do whatever sport or activities you want to do.