Exercise Schedule for a pain free back

Exercise Schedule for a pain free back

Ok so I’ve highlighted the need for regular aerobic exercise, strength training, postural and core training as well as an active warm up. Now I just want to show you an overall plan of how it should look over the course of a week.

Monday: 5-10 Minutes Core / Postural Work (Can Be Included as part of a warm up)
30 Minutes Cardio
(Total 35- 40 Minutes)

Tuesday: 5-10 Minutes Core / Postural Work (Can Be Included as part of a warm up)
30 Minutes Strength Training
(Total 35- 40 Minutes)

Wednesday: 5-10 Minutes Core / Postural Work

Thursday: 5-10 Minutes Core / Postural Work (Can Be Included as part of a warm up)
30 Minutes Cardio
(Total 35- 40 Minutes)

Friday: 5-10 Minutes Core / Postural Work (Can Be Included as part of a warm up)
30 Minutes Strength Training
(Total 35- 40 Minutes)

Saturday: 5-10 Minutes Core / Postural Work (Can Be Included as part of a warm up)
30 Minutes Cardio
(Total 35- 40 Minutes)

Sunday: 5-10 Minutes Core / Postural Work

Now firstly, this is an example of an ideal plan in a perfect world and I know many of you will be thinking ÔÇÿhow can I fit this inÔÇÖ, but I firstly wanted to highlight what your schedule would look like. So here it is.

This may look like a lot, but let’s be real, its only 40 minutes of exercise a day, which is ÔǪ% of your time each day. And the aerobic sessions can include a 30 minute walk, a at home pilates class, or a dance lesson. The strength training can be done at home using your body weight or some minimal equipment.

Any excuse you come up with is exactly that, an EXCUSE. If you canÔÇÖt do a few exercises in your house and then go for a 30 minute walk on a regular basis then it’s plain laziness. I’m sorry but it’s true. IÔÇÖm not asking you to go out and run a marathon. I say it time and time again, the more active you are on a regular basis the less pain you feel and the better your body moves and feels. You have time to sit in front of the TV for a few hours each evening, GET UP And GET MOVING.

If you are suffering from back pain our Liverpool Chiropractor can help you with fast, effective pain relief.  Please contact us to make an appointment.