03. The Positive Influence of Activity
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Episode nr. 3 is about respecting and understanding your pain as well as a guide to a selection of safe exercises designed to enhance metabolism and blood flow in your back muscles and how to adapt them to your individual needs.


Golden Training Principles

change the range of motion

change the position

change the intensity

change the duration

change the training frequency (trainings per week)

change the resting time or interval time between training


Good vs Bad Pain Patterns

Pain in the leg that vanishes or pulls back upwards (i.e. first pain was being felt from buttock to shin, than pain is being felt only from buttock to tigh) even when pain in the lower back gets worse has a good prognosis.

Whatever you do, when you feel that pain radiating down the leg is getting worse or pain in the leg that wasn´t there before now is being felt, this is a good indicator that things have to be done differently. Even when pain in the back vanishes but pain in the leg starts or is getting worse or is getting now further down than it was before stop with whatever activity, movement or posture you are doing and try differently.



find all the resources at: http://mybackrecovery.com/resources.page

(Always check with your medical professional if there are any health related problems that do not allow you to exercise and that these exercises are safe for you to perform!)


Warm Up 8-10 times carried out gently.

Bird-Dog (also called superman)

Side lying-leg lift



Sets and Repetitions

20 repetitions of each exercise (leg raise 20 each side). Three rounds. Always ‘pain free’.

Pain should never get worse during the exercise. If this is the case, try to adjust the exercise or proceed to the next exercise. During the course of this podcast series you will get to know many different exercises, therefore you will always be able to find exercises that work for you. Just take your time, experiment and adjust the training to your personal needs.


Other Content including Quotes


More infos at




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