Individuals seeking to improve overall fitness while managing or preventing lower back pain through decompression techniques and spinal-friendly movement.
Estimated Daily Calories
2200 kcal
Protein Target
"Prioritize spinal neutrality during all movements; avoid heavy spinal loading like back squats or overhead presses until your core stability and decompression routine have significantly reduced daily discomfort."
Decompression movements like dead hangs or pelvic tilts can be performed daily, ideally in the morning or after long periods of sitting to reset spinal alignment.
Yes, but focus on exercises that minimize axial loading. Use machines or unilateral movements like split squats that allow you to strengthen your body without compressing your spine.
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