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The truth is, much of the day-to-day low back pain people deal with can be self-managed. If you add up all the people with low back pain, approximately 90-95% fall into the category physicians call “Mechanical Low Back Pain.” This means that a person has a manageable condition involving their discs, muscles, joints, or other spinal structures. These mechanical deficiencies can lead to pain.

Low Back Pain help

Treat Your own Mechanical Low Back Pain

Common conditions of low back pain include Sciatica, Facet Syndrome, “Pinched Nerves,” Arthritis, and Degenerative Joint Disease. In many of these cases, the source of the condition and resulting low back pain cannot be identified. However, there are many “red flags” of low back pain that can be ruled out to help better diagnose and treat back pain. Red flags are caused by conditions such as cancer, infection, abdominal aortic aneurysm, and other serious disorders. Spinal tumors and other dangerous conditions can mimic common mechanical low back pain and lead to a misdiagnosis or a delay in treatment. The wrong diagnosis early on can magnify the consequences of these conditions over the long term. For this reason, if you are having new symptoms or have a condition you are not confident has been properly diagnosed, please seek a medical doctor or chiropractor’s opinion before attempting to treat yourself.

So after ruling out the bad stuff, what should you do? When we say mechanical low back pain, we are talking about defects in the spine causing inflammation and pain. These defects cause the muscles and joints to compensate, resulting in imbalances of the spine. Long term, these imbalances lead to abnormal wear and tear, or “arthritis” as it is more commonly known. The best way to address these imbalances is most often not with drugs or surgery, but rather proper exercises to address strength and coordination.

Those suffering from regular low back pain can follow a simple, easy-to-do treatment program from the comfort of their own home. You do the work and a good chiropractor or physical therapist should be able to guide you and offer assistance when your symptoms are exacerbated. That is why Dr. Bo has developed Back Tracks, a DIY system for the average person with mechanical low back pain, who wants to do things the right way and avoid unnecessary procedures.


Back Tracks is a "Do-it-Yourself" low back pain relief program designed to empower people to manage their own low back pain. Chiropractors, Massage therapists, Acupuncturists, & Physical therapists are all great at treating low back pain, but so can you. Start with Track 1 and follow along to improve your back pain and stability.

Low Back Track 1: Activating the Brace

1. Abdominal Brace

3. Abdominal Brace with Bikes

2. Abdominal Brace with Walks

4. Abdominal Brace with Twists

Low Back Track 2: Advancing the Brace

1. Bird Dog

3. Bridge With Walks

2. Glute Bridge

4. Side Bridge

Low Back Track 3: Leveraging the Brace

1. Forearm Planks

3. Leg Bridge

2. Rolling Planks

4. Mountain Climbers

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