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Low Back Flare-Up

10 days 3 stages

Days 1–3

Ease off

Days 4–7

Restore

Days 8–10

Reload

What to do in the first days of a low back flare-up, and how to get moving again.

When to use it

  • Your back has 'gone' or feels locked up
  • No numbness, tingling or pain down the leg
  • You can walk, even if it's uncomfortable

This protocol is general guidance, not a diagnosis. If pain is severe, getting worse, or you can't put weight on it, see a medical professional first.

The plan

  1. 1

    Days 1–3

    Ease off

    Gentle movement and breathing to calm the spasm

    2× per day

    • Cat Cow2 × 10 slow
    • Dead Bug2 × 6 each side
    • Couch Stretch1 × 45s each side
    Open session
  2. 2

    Days 4–7

    Restore

    Move freely again

    Daily

    • Bird Dog3 × 8 each side
    • Seated Hip Flexor Lift2 × 10 each side
    • 90/90 Hip Switch2 × 10
    Open session
  3. 3

    Days 8–10

    Reload

    Trust your back under load

    Every other day

    • Jefferson Curl2 × 8
    • Copenhagen Plank2 × 20s each side
    • Bird Dog2 × 10 each side
    Open session