Low Back Pain Relief Seminar: Resource Hub

Thank you again to everyone who attended our Physical Therapy: Low Back Pain Relief Seminar Hosted by MPPT and Angela DPT!
This page has everything you need to keep learning, practicing, and building up your low back strength and resilience. (all the writing in red has been hyperlinked so you can click on it and watch that resource!)

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🎥 Watch & Review

• Full Video Replay – Low Back Workshop
  Revisit any part of the seminar you want to review more closely or catch things you might have missed in your notes.

• PDF Presentation
  Lost your packet? Here’s the full presentation so you can follow along with the exercises and cues.

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📹 Exercise Videos

These are the exact movements from the seminar, broken into short clips so you can review form and cues at your own pace.

Mobility Training

1. Lumbar Trunk Rotations (Book Openers)
   Tip: Keep your hips stacked and still, only your upper back rotates. Great warm-up before lifting or sitting for long periods.

2. Half Kneeling Thoracic Rotations with Adduction Squeeze
   Tip: Squeeze a pad or ball between your knees to lock in hip stability and really target your upper spine.

3. 90-90 Banded Rows with Spinal Flexion
   Tip: Think of “curling” your spine slightly at the start, then row and extend tall.

4. Seated Resisted Good Mornings
   Tip: Go slow, hinge at the hips, and keep your core engaged, perfect to wake up hamstrings and low back before training.

Core & Low Back Muscle Activation

1. Posterior Pelvic Tilt with TA Draw-In
   Tip: Imagine flattening your lower back into the floor without holding your breath, builds deep core control.

2. Glute Bridge with Lat Pull Down Iso + Alternating Hip Flexion
   Tip: Drive through your heels, keep hips level, and feel your lats pulling down to lock in your spine.

3. Deadbugs
   Tip: Keep your lower back glued to the floor and move slow, quality beats quantity here.

4. Birddogs
   Tip: Think “long” through the arm and opposite leg, not “high,” to avoid arching your back.

5. Palloff Press (Anti-Rotation)
   Tip: Brace like someone’s about to poke you in the ribs, don’t let the band twist you.

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🛠 Spine Protocol

If you’re looking for a structured way to implement these, start with:

• Lumbar trunk rotations (book openers)
• Half kneeling thoracic rotations with adduction squeeze
• 90-90 banded rows with spinal flexion
• Glute bridge w/ lat pull down iso and alternating hip flexion
• Deadbugs 
• Birddogs

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✅ How to Implement This at Home (or Before You Train)

The best time to start was yesterday, but today works just fine too.

• Pick 1–2 exercises you can do consistently every day.

• Master those first. Focus on form, control, and slow movement.

• After 1–2 weeks, add one more to your routine.

• Aim for 5–10 minutes daily, either as a morning routine, a pre-workout warm-up, or a mid-day mobility break.

Remember: These aren’t just for when your back hurts. The goal is to keep your low back healthy so it never gets to that point. Consistency is where the magic happens.

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We’re excited to officially welcome Angela, DPT to the MPPT team. This is a big win for our community and for your long‑term strength.

Why this matters

Having a physical therapist on staff helps us lead you better, treat issues sooner, and align your training with what your body needs as you age strong.

You Can Now See Our Very Own Doctor of Physical Therapy Angela in House!

What an Evaluation Includes (1 hour, $125)

A whole‑body assessment to get to the root cause, not just the symptom.
Angela will:

• Review your history, current training, and goals
• Assess posture, gait, breathing, and core control
• Screen mobility and stability at the foot, ankle, knee, hip, and spine
• Test strength and coordination to spot asymmetries
• Identify pain triggers and movement patterns that may be holding you back
• Create a clear plan: top 3 priorities, targeted drills, and training adjustments
• Share findings with your MPPT coaches so your program reflects the plan

After your evaluation, Angela will help you decide the best next step:

Treatment session 45 minutes, $95

Training adjustments you can implement with your coach

Re‑test timeline so you can see progress

Upcoming Saturday Evaluation Openings

Saturday, August 30 – 8:00 AM to 12:00 PM

Saturday, September 6 – 8:00 AM to 12:00 PM

Click here to book through Pike13 or visit your Pike13 app to reserve your spot.