Reader -

Today I’m going to give you a sample sequence from my 8-Minute Lower Back Fix program.

This is Week One, Day Three!

This one is surprising because it’s one of those routines where, if you do it in the correct order with the proper muscle activation, it can instantly reduce tension and make your lower back feel a little better.

Whether your back pain is caused by tight hips, poor posture/anterior pelvic tilt, stiffness, old injuries, disc issues, or a combination of everything (which is very common), this can be helpful.

As always, use caution. If any of these are contraindicated for you, don’t do them. This is not medical advice.

That said, for many people looking for relief, it can be a great way to build their core and alleviate lower back discomfort in a safe, effective way.

Here’s the routine:

*Video demos of all movements/sequences are included in the whole course HERE​

1. Bridge Hold – 20–30 seconds​
— Lie on your back, lift your hips, and squeeze your glutes.
— Bonus: Wrap a mini loop band around your knees and press outward for extra glute activation if you have one available.

2. Modified Side Plank​
— Roll to your side. Knees bent, elbow under your shoulder.
— Lift your hips off the floor. Brace your core.
— Knees, hips, and shoulders should form a straight line.
— Great anti-rotation drill that strengthens the deep core.

3. Seated External Hip Rotation Stretch​
— Sit on the floor if you’re flexible, or on a chair if your hips are tighter.
— Cross one ankle over the opposite knee.
— You can pull the knee up or gently press it down to feel the stretch in different areas.
— You can also lean forward slightly.

4. Modified Standing Pallof Press (at-home version)​
— Use a small household object—like a gallon of milk, backpack, or light kettlebell.
— Hold it at chest height. Stand tall, bend your knees slightly, and brace your core.
— Slowly press your hands straight out in front of you.
— Keep your core tight and don’t let your body rotate or sway.
— Bring the object back to your chest with control and repeat.

This is the type of stuff you’ll find in 8-Minute Lower Back Fix — simple, intelligent progressions that take just a few minutes a day. You can do them at home, before you lift, at the gym, or wherever you train.

If you want the full course with follow-along videos, daily routines, and the structured 28-day progression, click the link below and grab it now:

-> 8-Minute Lower Back Fix​

Give this sequence a try today — I think you’ll feel the difference.

-- Forest Vance, MS | Corrective Exercise Specialist | RYT-200 | ForestVanceTraining.com | KettlebellBasics.net

PS - I just released my brand-new 8-Minute Lower Back Fix Challenge — have you seen it yet?

-> 8-Minute Lower Back Fix​

If not, and if you experience any lower back tightness, issues, or pain (or are just trying to prevent these issues from happening in the future!) - I think you’re going to get a lot out of it.

Here’s the big idea:

You can fix lower back tightness, restore deep core stability, and move like you did 20 years ago — in just 8 minutes a day.

Most people over 40 know they should be doing mobility, activation, and core work… but very few stick with long routines. That’s precisely why this program was built.

Learn more and get it here:

-> 8-Minute Lower Back Fix​

This program is designed specifically for people 40+ who want to train hard and stay pain-free. It builds stability, mobility, and strength — without irritating your back. Here's what’s inside:

-- Coaching videos walking you through every sequence

-- PDF guides explaining each day in simple, clear steps

-- A Day 1 and Day 28 progress test so you can see your improvement

Learn more and get it here:

-> 8-Minute Lower Back Fix​

If you want to move better, train harder, and finally stop worrying about low back flare-ups, this is your plan.

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