Lower Back Care (PDF Guide)

Lower Back Care contains a 22-page movement guide plus five nutrition reference pages in one 27-page printable PDF from Coach Evan Russo, ACE-certified personal trainer at Become Ageless in Claremont, California. It takes you through six gentle floor movements in a set order: supported rest, gentle stretching, then small controlled movements. The movements are Supine Back, Leg Grab, Figure 4, Pelvic Tilts, Glute Bridge and Baby Cobra. Each one has its own illustrated page with plain steps and a starting amount you can lower to suit you. Also inside: setup and safety guidance, including when to stop and when to get help; a personal practice plan you fill in yourself; a short FAQ; a 28-session log; and a weekly check-in. Pages are letter size with large type, so you can read on screen or print the pages you need. What you need: a mat or firm floor, a sturdy chair or sofa, a timer and an optional small pillow. No ball, weights or strap. Please note: this is a floor-based guide for adults who can safely get down to the floor and back up on their own. It includes lying on your back and stomach. It is not a chair-only or bed program. Exercise images are AI-generated illustrations hand-picked and approved by Coach Evan. $6 one-time digital download. Full refund on request within 14 days. General fitness education, not medical advice. Check with your doctor before starting a new exercise program.