* This program requires :

Foam-roller, Massage ball (or tennis ball), Resistance band, Towel

* Routine 1+2

- If your pain is so severe, start from Routine 1. You can add the exercises in the Routine 2 if you have symptoms around your ankle.

* Routine 3+4

- You can skip the acute and sub-acute phases and start with routine 1 and/or 2, if you:

1. Have had a disc problem for a long time (more than 3 months) or
2. Injured your back in the past as described in the acute phase but it was more than 3 months ago or
3. Have been told that your MRI/CT shows degeneration around discs but never had pain before or
4. Normally don't feel much pain but sometimes experience pins and needles/numbness/shooting pain down the legs
   

1 set routine: 1 set of the the Routine 3 every Mon/Thurs and 1 set of the Routine 4 every Wed/Sat

2 set routine: Every Mon/Thurs (repeat 2 sets of the Routine 3), Every Wed/Sat (repeat 2 sets of the Routine 4)

Full routine: Both the Routine 3+4 four times a week

As you can see, you can either alternate the two routines or do them all in one day. This is a minimum, so you can repeat the routines everyday or even twice a day if there is no increase in your pain level.

If you are not able to do a specific exercise due to pain, you can skip it for now and do more repetitions of other exercises that you can do. Everyone is different so even if all of you doing this program have the same essential condition, the exercises that each individual can perform without any problem will be slightly different. Therefore, initially you can pick and choose the movements that are doable for the time being but eventually, aim to 'conquer' all the movements!

It is good to try the exercises on both sides anyway, even if your pain is only on one side. It will also help to correct any asymmetry if you try both sides and do one more set on the weaker side.

* How to increase the exercise loading when you have pain

On the first day, just try 2-3 repetitions for each exercise of Routine 1 (even if you do not have any pain, just do max. 5 on the first day). If the pain does not increase during and/or after the exercise in the following day, then add 2-3 repetitions more. If the pain increases due to a failure to control the load, take a rest with light massages and apply a heat pack 3-4 times a day (15-20 minutes each) until the pain returns to its original level.

If the pain gets severe or night pain occurs, which prevents sleep, you can suspect that the pain area is inflamed. If so, apply an ice pack rather than a heat pack (10-15 minutes whenever pain gets too unbearable). Taking an anti-inflammatory drug or a pain killer for 2-3 days can also be considered.

Once the pain returns to its original level, reduce the exercise intensity and repetitions by 30-50% compared to before. If the pain does not worsen, gradually increase as mentioned above. The key here is to listen to your body!

* The difference between typical workouts and the exercises in this program

Since most exercises are performed at a slow tempo with the exercise breathing technique, it takes a bit longer to perform one repetition compared to a typical workout rep. However, this means that the core and each part of the body are connected and used without interruption throughout that longer rep. In addition, when you exercise like this, the brain and nervous system can also be activated, helping to utilize the whole body and build a good posture. Therefore, CONCENTRATE even if you do only one repetition because as aforementioned, your whole body is working in that single movement!