Lower back
Back to Strength
A 12-Week Return-to-Training Program for Lower Back Pain
Rebuilt. Reinforced. Stronger.
Who this is for
For people cleared to exercise after an episode of lower back pain who want a structured, confident path back into the gym.
The twelve weeks
Phase 1 · Weeks 1 to 4
Rebuild
Deep core endurance and movement patterning before any external load.
Phase 2 · Weeks 5 to 8
Reinforce
First contact with load, gently. The patterns from phase one, now under weight.
Phase 3 · Weeks 9 to 12
Rise
Confident loading, building to the trap bar deadlift, earned in the right order.
What's inside
- 3 guided sessions per week, 12 weeks
- 27 exercises with full trainer notes
- A readiness check before every session, so the plan meets you where you are that day
- Effort ceilings on every exercise. You never train to failure here
- A flare-up protocol for the bad weeks, and exactly how to come back from one