Day 1 Of The Back Pain Relief Program

In this first session of the Back Pain Relief Program, Eugene guides you through gentle, easy-to-follow movements designed to begin easing stiffness and calming your nervous system. You’ll slowly explore how your back feels today and practice safe positions that reduce strain without pushing into pain. This day is about building trust with your body, learning to move more comfortably, and setting a supportive foundation for the rest of the program.

Transcript

Welcome to day one of your back pain relief challenge. Today, We're breaking ground on your journey towards recovery. Total Body Recovery. You'll learn the critical foundational movements that resets your body's pain response. And prepare you for true healing. Let's get started, Guys. So the first exercise that we're doing is forward bends. So separate your feet nice and wide and make sure your feet are straight. You can either put your heels towards the back of your mat or your toes towards the front of your mat. And make sure you're wide enough. You want to keep your stomach engaged. We're going to do two sets of 12 repetitions. Bring the hands to the hips, Stomach in. Let's go! One stretch forward try to keep your legs straight stomach in that's two Then straight up. That's three. If you need to separate your feet a little bit more to keep the legs straight for Five, Stomach in. 6. Nice stretch in the hamstrings and the lower back 7. Core engaged. 8. 9. 11, One more, The last one, Hold it for 10 seconds, 12. 10, Nine, Relax your head, Eight. 7 stretch forward 6 Five, Stomach in, Four. Three. 2. Engage your core and slowly come up if you need to bring your hands to the thigh to help you up that's okay and gently bring your feet in a little wider than hip distance and just gently rock from side to side. Right now. Keep your feet straight, Feet even, Toes pointing forward, Right, Left. Right, Left, Inhale. Exhale, You breathe. Here we go. Second set. Separate your feet back wider now. Stomach engaged. Number two, 12 times. Last one. Hold it for 10 seconds. Ready? Go. Stomach in Six, Reach. Evan, Good job. Eight reach forward core engaged nine 10, 2 more. One. Last one hold for 10 seconds and two Nine legs straight, Eight. 7, 6, Stretch forward. 4 two stomach engaged slowly come up use your hands if you need to bring your feet in a little bit wider than hip distance and just rock from side to side take a deep breath inhale Exhale. Side to side. Side to side. Really get that nice rotation and the twist. Let the arm just flop down. And write. Now we're going to go into the second step. Stretch. Now this one is cross-legged forward fold. Come to an upright standing position, Take your right foot, Step it over the left foot Try to keep your legs as straight as you can, But if you're extra tight, If you need to bend the legs a little bit, That's totally fine. So stomach engaged, And we're going to fold forward and hold it for 20 seconds. Inhale. Exhale stomach engaged slowly come down hands to the floor. If your hands cannot touch the floor you can either use your fingers or if you have some blocks you can put in front of you And just relax your head and breathe. Inhale. Exhale this is an excellent stretch for the lower back region and your hamstrings calf muscles 10, 9, 8 8. Relax the head 7. Six bye 2. Stomach engage, Slowly come up, Soften the knees if you need to as you gradually come out when you come out now step the right foot over now we're going to step the left foot over the right. Take your time. Both feet should be side to side. Stomach engaged. Now we're going to fall forward again. Exhale forward. Relax the head. Try to keep the legs as straight as you can. 20 seconds that's sit about five seconds six Seven, Breathe, Inhale, Eight. Nine. 10, 11, 12, 13, 14, 15, 16, 17. Relax your head. 18, 19, 20. Engage your core and slowly come up. Soften the knees if you need to. Step the left foot back. Now separate your feet a little bit wider now. And we're gonna complete this with some hip rotations. We're gonna go 10 times clockwise. Go really slow, Lifting the chest and the chin up, Three. Four. Five, Make sure your feet are straight. Six. Seven. Eight. Nine, One more. 10 and reverse it go the opposite direction lift the chest stomach in one Two, Make medium sized circles in the floor with your hips. Three. Four. Bye. Stomach engaged, Chest up, Seven. Eight. Nine, One more. And 10. You've just completed the first crucial step in your pain relief journey. Today's movements target your core pain triggers. Setting the stage for a deeper healing. BodyWell Therapy Bundle takes these initial insights and amplifies them with professional-grade tools designed to continue your journey. See you tomorrow.