6 STEPS
TO STOP YOUR
BACK
PAIN
DR. BENJAMIN TORRES
WELCOME
SO, I see you are having a little.. or maybe a lot of back
pain. That is alright, 90% of adults experience back pain
at some point in their lifetime. The difference is that
some people take care of it upfront, and others come
see me 25 years later after surgery. I'm glad to see
you're making the right steps towards tackling your back
pain! This free ebook is meant to be a guide and an
insight into how to stretch, mobilize, and stabilize the
lumbar spine to put you on the path to halting your back
pain. Questions? Shoot me a DM on Instagram!
WHY BACK PAIN?
There a few key reasons why the average individual experiences back pain. I always like to
overview this before we go on to how to fix it. This way you can understand a little more as
to WHY we are doing what we are doing and WHY it is so important.
Chances are your back is killing you from the repetitive movements you do all day
long. Whether its work, improper working out, or just your daily life, you have
repetitive movements that you do each day that are leading to your back pain.
When seated, which most of us spend all day doing, your hips rock forward into an anterior
pelvic tilt. This tilt shortens all of those muscles in the back, which tightens them up and
leads to weak abdominals muscles at the same time. This is why your back gives out when
lifting heavy, this is why you have pain while sitting, & this is why you need this ebook to
guide you in the right direction. (I'm glad you're here!)
KEEP GOING
TRY THIS!
DO YOU SIT ALL DAY AT WORK?
OR DRIVE FOR LONG PERIODS OF TIME?
Make sure your low back is supported with a pillow or a
rolled up sweatshirt just above your belt line. This will
provide proper support and decrease tension.
If you don't commit to stretching your back, paying attention to your
posture, and learning to control your core, then this is just the
beginning of your back pain. BUT, if you commit now you can literally
wipe out back pain for GOOD.
HOW TO
COMPLETE THIS
E B O O K
Some of us may be masters of mobility, but chances are if you're reading
this ebook thats not the case. So, lets discuss how to properly stretch first.
Breathing is key & you learn to properly breathe through stretches to get the most from them.
You should focus on inhaling through the nose and out through the mouth. As you breathe out
look to lengthen your stretch a little further. FOCUS & do this for the length of time listed below
for each stretch. Relax and become aware of the muscle you are stretching.
breakdown:
Hold all static poses for at least 15-20 seconds when you complete it. If you can
get to 30 seconds on any of them I recommend doing that!
Complete 2-3 rounds of any individual exercise during a stretching session for
maximum results. If it's a single sided movement, complete 2-3 rounds per side.
For active stretches I recommend completed 10X per side, with only a brief pause
at the end of the stretch prior to returning to starting position.
Don't feel like you have to do it all at once. Sprinkle in each exercise throughout
your week as it fits your schedule. It doesn't have to be done all together. Start
with adding 2-3 exercises per day into your morning/workout routines
E X E R C I S E
O N E
PIRIFORMIS STRETCH
Static stretch that should be felt in the outer & deep
glute area as well as the back
Focus on increasing rotation of the spine and looking
over your shoulder to DSKFJ hip mobility
Start gentle and progress to maximum range
3 x per side with a 20-30 second hold
E X E R C I S E
T W O
KNEES TO CHEST
Active stretch that focuses on passive bending of the low back & core engagement
This can be modified by not using the stability ball, grabbing both knees, & drawing
them into the chest
When completed with stability ball, engage core and flatten your back at the top
(knees to chest) portion of the exercise to maximize benefit
Complete 2 sets of 10 repetitions
IMPORTANT NOTE: keep your head relaxed back, do not look to engage or lift the
head, focus on abdominal control for the movement
E X E R C I S E
T H R E E
CHILDS POSE
This is a static stretch that is excellent for relaxing the back after a
long day of working or after working out
It allows for passive flexion of the low back and eases tight muscles or
sciatic related symptoms
Focus on your breathe and allow for your chest to fall to the floor
If your knees bother you, place a pillow or mat under the knees
Complete 3 x 30 seconds
E X E R C I S E
F O U R
SB ROLLOUTS
Active stretch, preferably completed with butt on a bench/chair and feet
flat on floor, exercise shown in pictures is for ease of completion at home
Alternate exercise without stability ball is to sit in a chair and allow your
trunk for flex forward between your legs
Complete 10x forward, left and right (only forward and right shown in
picture) 2-3 sets
E X E R C I S E
F I V E
ACTIVE QL STRETCH
Stretches the QL [quadratus lumborum] ..a deep back muscle that
becomes tight with prolonged sitting
Also referred to as a lateral line stretch because it stretches the full
lateral side of your body
Feel free to adjust the position of your back, leg, and the arm coming
across your body to maximize where you feel the stretch
Complete 10x to each side 2-3 times
E X E R C I S E
S I X
DEAD BUGS
The key is to rock you pelvis back and engage your core muscles flattening the back.
THIS IS VITAL!
If you are not sure if you are in proper position, place your hands under your low back
and ensure pressure is maintained on your hands throughout the exercise. You should
not be able to pull your hands out if your back is flat enough.
Then, drop your opposite arm and opposite leg simultaneously as shown in the pictures.
Complete 10x per side for 2-3 repetitions
DOES THIS SOUND LIKE YOU?
✗ You're active, but don't feel mobile or flexible.
✗ You wake up with stiffness and pain .
✗ You experience joint/back pain after work.
✗ You struggle with pain while working out.
✗ You are sitting/standing for long times during the
day
IF AT LEAST 3 OF THESE RESONATE WITH YOU..
KEEP GOING!
180
BODY
IS MADE TO HELP YOU!
HOW IT WORKS.
HOW IT WORKS:
✔ This is a 6 week complete body transformation program. This is NOT your average
exercise program. We are here to break down the root cause of your dysfunction and rebuild
it from the ground up by focusing on only one joint per week.
✔ We begin with an initial evaluation video call to help me fully understand your needs and
ensure that 180 Body is a good fit for you.
✔ Each week you receive a 10 minute tutorial video, 10-15 page body breakdown ebook, and
24/7 access to me. The video and ebook include an overview of what drives the dysfunction in the
joint, why we need to fix it, and HOW we're going to fix it. Includes video & photo demonstration.
[weekly calls available for personalized guidance].
✔ Each week you read the ebook, watch the video, and schedule out your weekly action
steps [mobility, stability, stretches, etc] to fit into your schedule. A mock schedule will be provided
each week for guidance on this.
✔ There is a half-way, week 3 video check in for all 180 Body clients to update me on progress,
successes, challenges, questions, etc.
✔ You receive a finalized schedule provided upon completion of 180 BODY with a weekly
breakdown of each action step YOU need to continue your body transformation.
180 BODY
IT'S YOUR TURN TO LIVE A PAIN FREE LIFE.
ENROLLMENT OPENS
AUGUST 2, 2019
STAY TUNED IN YOUR EMAIL INBOX & INSTAGRAM!
THANK YOU
FOR YOUR SUPPORT!
I truly hope you found this ebook to be extremely
helpful. If you ever have questions don't hesitate
to reach out to me on Instagram or via email.
INSTAGRAM: @BENJAMINTORRESDPT
EMAIL: 180bodyprogram@gmail.com