Chronic PainActive referenceUnder clinical review

Chronic Low Back Pain Self-Care

Movement-graded plan for non-specific chronic low back pain. Includes hard stop screens for cauda equina red flags.

Condition: Chronic Low Back Pain · ICD-10 M54.5

Minutes / session

Weeks

Phases

Outcome measures

Under clinical review

At least one module, condition, or outcome record is not marked approved. Treat this page as educational reference material, not an individualized prescription.

Safety rules and escalation

Review these module-specific checks before considering any exercise phase.

Non-bypassable platform pain rules

Pain at or above 6/10 requires an exercise substitution.
Pain at or above 8/10 stops the workout and surfaces emergency-stop guidance.

Red-flag screening

Have you had loss of bladder/bowel control or saddle numbness?
Emergency Care · Go to the emergency department immediately — these symptoms can indicate cauda equina syndrome.
Is your pain constant, progressive, and unresponsive to position changes?
Urgent Care · Please see a clinician within 48 hours before exercising.
Do you have a fever, recent unexplained weight loss, or feel generally unwell along with your back pain?
Urgent Care · Back pain combined with fever or constitutional symptoms can indicate spinal infection or inflammatory disease. Please see a clinician within 24-48 hours before resuming exercise.

Clearance and monitoring checks

How long does your back stay stiff in the morning (minutes)?
Monitoring · Inform

Phases and exercise prescriptions

Phase 1 · T0

Settle & Move

2 weeks

Goals

Reduce protective spasm
Restore daily mobility

Precautions

Avoid full forward bend if it spikes pain

360 Breathing (Hands on Ribs)

Mobility · T0 · Beginner

2 sets · 10 reps · 180 sec · 30 sec rest

Recorded pain ceiling: 4/10

360 Breathing (Hands on Ribs)

Activation · T0 · Beginner

2 sets · 10 reps · 180 sec · 30 sec rest

Recorded pain ceiling: 4/10

90/90 Diaphragm Breathing with Rib Control

Mobility · T0 · Beginner

2 sets · 10 reps · 180 sec · 30 sec rest

Recorded pain ceiling: 4/10

90/90 Diaphragm Breathing with Rib Control

Activation · T0 · Beginner

2 sets · 10 reps · 180 sec · 30 sec rest

Recorded pain ceiling: 4/10

Cat-Camel (Cat-Cow)

Mobility · T0 · Beginner

2 sets · 10 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Abdominal Bracing

Activation · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Cat-Camel (Full Spine Wave)

Mobility · T0 · Beginner

2 sets · 10 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Bird Dog (Contralateral Chain Training)

Activation · T0 · Beginner

2 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Cat-Cow

Mobility · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Cat-Camel (Cat-Cow)

Activation · T0 · Beginner

2 sets · 10 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Cat-Cow with Neck Focus

Mobility · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Cat-Camel (Full Spine Wave)

Activation · T0 · Beginner

2 sets · 10 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Phase 2 · T2

Stabilize

4 weeks

Goals

Activate deep core
Hip + glute endurance

Precautions

Pace work in 30-min chunks

Back Extension - 45 Degree Bench

Strength · T2 · Intermediate

3 sets · 12 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Back Extension - 45 Degree Bench

Stability · T2 · Intermediate

3 sets · 12 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Backpack Row

Strength · T2 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Backpack Row

Stability · T2 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Band Face Pull

Strength · T2 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Face Pull

Stability · T2 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Pull-Aparts

Strength · T2 · Beginner

3 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Pull-Aparts

Stability · T2 · Beginner

3 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Row

Strength · T2 · Beginner

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Row

Stability · T2 · Beginner

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band-Resisted Neck Extension

Strength · T2 · Intermediate

3 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band-Resisted Neck Extension

Stability · T2 · Intermediate

3 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Phase 3 · T3

Build Load Tolerance

6 weeks

Goals

Lift safely
Tolerate 45 min activity

Precautions

Re-introduce flexion-loading slowly

Bent-Over Dumbbell Row

Strength · T3 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Dead Hang

Mobility · T3 · Intermediate

3 sets · 10 reps · 30 sec · 60 sec rest

Recorded pain ceiling: 4/10

Cable Seated Row

Strength · T3 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Conventional Deadlift

Strength · T3 · Advanced

3 sets · 5 reps · 0 sec · 180 sec rest

Recorded pain ceiling: 4/10

Good Morning

Strength · T3 · Advanced

3 sets · 8 reps · 0 sec · 120 sec rest

Recorded pain ceiling: 4/10

Head Harness Neck Extension

Strength · T3 · Advanced

3 sets · 8 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Head Harness Neck Flexion

Strength · T3 · Advanced

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Outcome measures

These are the measures linked to this module's current public record.

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Optional

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: Weekly
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Optional

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: End Of Phase
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Weekly Session Count

Simple · Optional

Under clinical review

Sessions completed in the last 7 days.

Cadence: Weekly
Scale: 0–14 sessions
Scoring direction: Higher Better

Functional Limitation (0-10)

Simple · Optional

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: End Of Phase
Scale: 0–10 score
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Borg Rating of Perceived Exertion

Simple · Optional

Under clinical review

Patient-reported exertion during a typical session.

Cadence: Weekly
Scale: 6–20 RPE
Scoring direction: Lower Better

Guide questions

What is the Chronic Low Back Pain Self-Care guide?

Movement-graded plan for non-specific chronic low back pain. Includes hard stop screens for cauda equina red flags.

Is this an individualized treatment plan?

No. This page is a public educational reference. Individualized use belongs in the authenticated safety-screening and clinician workflow.

Does this module require medical clearance?

The current record does not mark medical clearance as universally required. Its L1 · Self-guided after screening safety rules and screening still apply.

Has this guide completed clinical review?

No. One or more of the module, condition, or listed outcome measures is not marked approved, so this page is labelled under clinical review.

How is this rehabilitation pathway organized?

The current record contains 3 phases, a typical session length of 25 minutes, and an overall duration of 12 weeks.