7 Day Back Pain Solution
Back pain often isn’t about your back—it’s about the muscles that are supposed to support it. At FIS TV, we don’t chase pain. We rebuild strength through a progression of carefully designed exercises that begin with isolated isometrics to target and activate weak muscles, then move into integrated isometric exercises, and eventually into gentle calisthenic movements that challenge your body in a safe, functional way.
In this 7-day series, you’ll learn how poor muscle contractions can create vulnerability in the spine, hips, and pelvis. We’ll teach you how to retrain your nervous system to activate the muscles that keep you upright, mobile, and pain-free—especially in the deep core, glutes, and hips. You’ll feel your body getting stronger, your movements becoming more fluid, and your pain beginning to fade as you restore muscle health. No stretching, no guessing—just biomechanically sound strategies that promote joint longevity and sustainable results.
Schedule: One Video a Day for 7 days
Skill Level: All levels
Duration: 15 minutes
Equipment: Yoga Block (or Pillow), Small Sponge Ball (or Pillow), chair, blanket (if needed)
Video Content in this section:
Day 1. Video 312 | Isometric Hip-Core Rotation Boost (15 mins)
Day 2. Video 359 | Isometric Hip Internal Rotation Boost(15 mins)
Day 3. Video 294 | Isometric Core Boost III (15 mins)
Day 4. Video 310 | Isometric Hip and Core Boost (15 mins)
Day 5. Video 330 | Low Back Tension Rx (15 mins)
Day 6. Video 619 | Low Back Pain Relief (15 mins)
Day 7. Video 642 | Isometric Sit To Stand (15 mins)
Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r
Yoga Block: https://amzn.to/3ewJAJK
Mexican Blanket (Yoga): https://amzn.to/3iGLoDE
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Day 1 Back Pain Solution (15 minutes) with Lauren Eirk
On the first day of the Back Pain Solution plan, we will work to strengthen core muscles and improve spinal stability using a series of rotation-based isometric exercises for the hip and spinal joints. Yoga blocks will be for resistance in a few of the exercises. As a substitute, a small pillow...
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Day 2 Back Pain Solution (15 minutes) with Lauren Eirk
On the second day of the Back Pain Solution plan, we will work on the muscles that internally rotate the hip, such as the iliopsoas group, rectus femoris, and adductors to name a few.
These are also muscles that commonly flex / bend the hip. When they are weak, it can cause an increase in lowe...
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Day 3 Back Pain Solution (15 minutes) with Lauren Eirk
On the third day of the Back Pain Solution plan, we will work on improving our posture using a series of extension-based isometric exercises. Note that there will be modifications given for anyone who has a hard time moving this way.
You will not need any equipment for this workout, although ...
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Day 4 Back Pain Solution (15 minutes) with Lauren Eirk
On the fourth day of the Back Pain Solution plan, we will work to improve spinal stability using a series of flexion-based isometric exercises for the hip and spinal joints. This is an equipment-free workout, so you will use your hands for resistance.
Think of this as a preparation to exercise...
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Day 5 Back Pain Solution (15 minutes) with Lauren Eirk
On the fourth day of the Back Pain Solution plan, we will be moving through some non-moving isometric exercises to keep inflammation at bay using a variety of joint positions in the trunk and spine.
No equipment is needed for this routine. The focus is to observe our joint range of motion at t...
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Day 6 Back Pain Solution (15 minutes) with Lauren Eirk
On the sixth day of the Back Pain Solution plan, enjoy some gentle movement. So far, we have been focusing on squeezing our muscles in isometric contractions, with single joint and multiple joint positions. Now that you have had a change to practice observing your available range of motion, we a...
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Day 7 Back Pain Solution (15 minutes) with Lauren Eirk
In this seventh day of the Back Pain Solutions plan, practice how isometric and calisthenic bodyweight exercises translate into daily life. Many people experience back pain in the transition from one position to the next, such as that of sitting to standing.
In this short workout, we will tar...
