Your lower back seizes on the same movements. Picking up a bag, turning in the car, and bending down to tie a shoe. Rest calms it down, then the same twinge finds you a week later, on the same movement that isn't supposed to be hard.

That's a control problem, not a damage problem. The muscles that stabilize your spine, the deep core, the back columns (erector spinae), the glutes, stopped coordinating, and every bend goes through an unstabilized spine instead. Rest doesn't retrain control.

The Back Fix is a 10 minute daily routine that retrains the system: bracing, coordination, hinging. Four bodyweight exercises on a patch of floor. Slow on purpose, because control is a skill, not just a rep count.

Built for people who lift, carry, and bend for a living, and for everyone whose back pain has slowly rewritten what they're willing to pick up. Plain English, form videos linked, first session inside 10 minutes.

• 4 bodyweight control exercises

• 10 minutes per session, daily or every other day

• Zero equipment: floor space only

• Progression adds time under control, never speed

• Every exercise linked to a form video

• Pairs with the free SUPP UP. Workout Log sheet

Radiating pain, numbness, or tingling means stop and see a physician. This is educational guidance, not medical advice.

FAQ:

Is this safe for my back pain?
It retrains stability with slow bodyweight movements. Radiating pain, numbness, or tingling means a physician, not a protocol. The page says it twice because it matters twice.

Isn't this just core work?
It shares tools with core workouts but does a different job. Core workouts build force. This restores coordination. Do the fix first.

How is this different from your ab workouts?
The Anti-Movement workouts train bracing under load. This retrains the basic reflexes behind every bend and lift.

How long until results?
Six weeks minimum. Control responds to reps of quality, not intensity.

Do I need any equipment?
No. Floor space only.

Back pain rarely travels alone. The Desk Fix and Stride Fix cover the chains above and below it.