MacKenzie Miller & Matt Stevens's "Lower Back Pain Relief" Online Video Workouts on Cody

Lower Back Pain Relief

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  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone & Android Access

About the coaches

Work hard, find softness. MacKenzie Miller will leave you feeling as if you have flirted with gravity and laughed with the divine. Students are instantaneously transported away from the hustle of their daily lives, allowing their mat to be an aren...

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Matt Stevens graduated from Walsh University in 2010 with a doctoral degree in Physical Therapy. For his undergraduate studies in Pre-Physical Therapy and Exercise Science, he attended Baldwin-Wallace College. His clinical expertise includes o...

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Stopwatch 303 hr 44 min
Playbtn 305 videos

Whether you feel pain, are recovering from injury, or simply want to move better, this six-week program gives you the tools to move the best that you can in your day-to-day life.

Matt and MacKenzie combine their years of experience to teach you low-impact and highly-effective movements to release back tension, improve spine/lumbar mobility, and build strength and stability across your entire midline.

Matt earned his doctoral degree in Physical Therapy in 2010, and has helped countless clients at his PT facility near Cleveland, Ohio. MacKenzie is a certified personal trainer, whose passion centers on functional movement and mobility.

During the initial two weeks of the program, the focus is restoring movement and soft tissue of the lumbar spine. You will be guided through therapeutic exercises, yoga-based stretches, and myofascial release techniques that use therapy balls and/or a foam roller. There are modifications within this work to accommodate all skill levels and address any pain you may be experiencing.

As we move into weeks 3 and 4, we build the foundations of a healthy spine and strong core. We will strengthen neutral positions and work to more dynamic and functional movements. You’ll learn a variety of progressions that utilize physioballs and other therapy equipment. These weeks emphasize improving motor control and proper activation of muscles in lumbar spine.
 
The goal of weeks 5 and 6 are to introduce functional movement patterns such as weighted squat and deadlifts, and rotational and anti-rotational strengthening. Be prepared to explore movements that may be outside of your norm and feel muscles you haven’t felt before. 

Workouts

  • Movegrid
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    17:24
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    This is a preview of Matt and MacKenzie's "Lower Back Pain" plan.
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    0:39

    How To Approach This Plan

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    Welcome to Lower Back Pain Relief!
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    38:41

    Day 1: Tissue Restoration

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    Welcome to Day 1! Today we are starting off with soft tissue restoration. Get ready to release tension.
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    43:00

    Day 2: Movement Restoration

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    Day 2 is all about movement. After restoring tissue, movement is key. We will work the spine through all ranges of motion. This class will build our foundation of strength ...
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    Day 3: Rest Day

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    We encourage you on the road to rehab and being pain free to take it slow especially at the beginning. Rest days are a crucial part of not overdoing it.
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    38:41

    Day 4: Tissue Restoration

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    This video is one of the most important throughout the series. Tissue restoration is a self massage. Who doesn't want more massages in their life? You will see this video r...
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    43:00

    Day 5: Movement Restoration

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    Day 5 we get back into movement restoration. We will continue to practice moving the spine mindfully through flexion and extension. Your whole posterior chain, the back s...
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    0:23

    Day 6: Rest Day

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    Today is a rest day!
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    36:59

    Day 7: Neutral Core Stability

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    These exercises may seem simple in nature, but they are the foundation of core strength.
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    38:41

    Day 8: Tissue Restoration

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    Welcome to week 2! It's time to check in with what areas around your spine could use a little TLC. Let's roll.
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    36:59

    Day 9: Neutral Core Stability

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    Repetition is key to building strength, which is why you'll see this class repeat multiple times within the first few weeks. Enjoy getting familiar with these PT exercises.
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    Day 10: Rest Day

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    Today is a rest day!
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    43:00

    Day 11: Movement Restoration

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    Our bodies are meant to move, so let's show them the way. Let's get going!
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    36:59

    Day 12: Neutral Core Stability

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    As we near the end of week 2, remember that listening to your body is always most important.
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    38:41

    Day 13: Tissue Restoration

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    We've reached Day 13! We hope are are noticing a difference in the sensation while restoring your tissue.
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    36:24

    Day 14: Neutral Core Strength

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    Day 14 is the first day we incorporate neutral core strength. A lot of the movements will feel familiar, but we will provide slightly more challenging variations to start ...
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    0:23

    Day 15: Rest Day

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    We are starting week three off with a rest day! After all of the core strengthening work you've done, you deserve some rest.
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    43:00

    Day 16: Movement Restoration

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    Day 16 we are back to movement restoration. These videos are a great way to check in with how you're feeling in your body. Move mindfully as a way to prepare your body fo...
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    36:59

    Day 17: Neutral Core Stability

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    Hopefully you took advantage of your rest day and yesterday's movement restoration and are ready to fire up your core! Remember that quality is always more important than q...
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    38:41

    Day 18: Tissue Restoration

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    Our backs support us day in and day out, so it's only fair we give them a little love in return.
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    36:24

    Day 19: Neutral Core Strength

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    Time for more strength work. These variations should be feeling easier since you've now repeated this video a couple of times.
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    Day 20: Rest Day

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    Today is a rest day!
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    43:00

    Day 21: Movement Restoration

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    As we work our way into week 3 you should feel a difference in your mobility (strength within your range of motion) and core strength.
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    21:50

    Day 22: Dynamic Core

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    Now that you’re building up core strength, let’s add in some dynamic movement.
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    36:24

    Day 23: Neutral Core Strength

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    At this point in the program, we begin doing strength workouts back to back. This is because you've build a strong foundation over the past several weeks, and we now gradua...
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    Day 24: Rest Day

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    Today is a rest day!
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    38:41

    Day 25: Tissue Restoration

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    It's Day 25! Today's workout is Tissue Restoration. By now, this workout should be your check-in. How are you feeling? What needs a little extra attention? TLC?
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    36:24

    Day 26: Neutral Core Strength

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    Let's challenge your single-leg strength and core strength today. Protecting and creating safety around the lumbar spine is all about the glutes and core. Let's begin!
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    46:46

    Day 27: Functional Strength

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    Welcome to Day 27! This new video is all about connecting to your core and glutes. It's packed with so many great functional movements.
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    Day 28: Rest Day

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    Today is a rest day!
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    21:50

    Day 29: Dynamic Core

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    Day 29 is your second time experiencing the Dynamic Core exercises! These exercises are about replicating real life scenarios. We'll test your muscles while extending the a...
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    Day 30: Tissue Restoration

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    Chances are you might be a little sore after yesterday's Dynamic Core video, so nothing better to release that soreness than some myofacsial release. Enjoy your active rec...
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    46:46

    Day 31: Functional Strength

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    Get ready for your core to be tested during these functional movements.
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    Day 32: Movement Restoration

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    Today should feel like an enjoyable active rest day between your Functional Strength and Dynamic Core workouts. Feel proud of how far you've come in this plan!
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    Day 33: Dynamic Core

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    Think back to when you first did these dynamic core exercises – hopefully you're starting to feel more confident and stable in your ability to support and protect your low ...
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    Day 34: Rest Day

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    Today is a rest day!
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    46:46

    Day 35: Functional Strength

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    As we begin the last week of this program remember that you are your best instructor. To increase the difficulty of these exercises you can always choke in on your resista...
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    Day 36: Tissue Restoration

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    Take a moment to reflect back to the beginning of this plan! How different does this workout feel now verses Day 1?
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    21:50

    Day 37: Dynamic Core

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    Have you started to feel like your physioball is your best friend? Props help add stress and resistance for your muscles. We often think of stress as bad, but this kind of...
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    46:46

    Day 38: Functional Strength

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    Day 38 means you're nearing the end!? Today we'll be working your Functional Core Strength with resistance band work, so grab your band and let's start!
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    Day 39: Rest Day

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    Today is a rest day!
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    21:50

    Day 40: Dynamic Core

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    The next three days we will be asking a lot of you physically, but know that you're ready! Trust in the process and what your body tells you, and keep up the great work!
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    46:46

    Day 41: Functional Strength

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    Be proud of yourself! You've made it to the second to last day. By now your tool belt should be full of different ways you can mobilize, stabilize, and strengthen your low...
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    Day 42: Dynamic Core

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    Congratulations you made it to Day 42. Though this plan may be done, your work surely isn't!

Frequently Asked Questions

How does this plan work?
A plan is a set of video-based classes. It’s 100% online, so you can watch the videos on Macs, PCs, iPhones, iPads, Android, and TVs: any device with an internet connection! Even more, use our mobile apps to download videos for offline access.
How many times will I be charged?
Just one time for any paid plan or bundle. We won't charge you monthly. It's a one-time, upfront fee, and that's it.
How long do I have access?
You have lifetime access to the plan. In other words, it never expires. Months, even years from now you can re-use the plan without paying again.
How does the refund policy work?
If you're unhappy for any reason, email us within 30 days of purchasing on the web, and we will give you a full refund. No strings attached.
Can I download workouts for offline access?
You can download entire plans or individual videos to your phone or tablet using our iOS and Android apps. Once you complete your download no internet connection is needed! Learn how to download for offline access here.

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$49.99
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