4 Weeks to Free Yourself from Back Pain

Have you been suffering from back pain for months (or years) and don't know what to do anymore? This 4-week program was designed by Dr. Ishi Rodriguez, a chiropractor specializing in posture and spine, to help you regain your mobility, strengthen your core, and eliminate back pain—all from the comfort of your home, without any special equipment.

What you will achieve:

• Reduce back pain gradually and safely

• Activate and strengthen the muscles that protect your spine

• Develop postural habits that prevent relapses

Program structure:

Week 1 – Core Fundamentals and Activation: Isometric contraction, starting plank, basic mobility. Week 2 – Stability and Control: Bridge, McGill Curl-Up, modified plank. Week 3 – Integration and Functional Strength: Bird Dog, side plank, combination exercises. Week 4 – Recovery and Maintenance: Complete routines, postural habits, and long-term strategies.

Based on scientific evidence. The exercises included in this program are the same protocols that Dr. Rodríguez uses with his patients at Alinea Health & Posture in Puerto Rico.