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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 a category physicians call “Mechanical Low Back Pain.” This essentially means the person has a manageable condition of the discs, muscles, joints, or other spinal structure causing mechanical deficiencies, resulting in pain.


This includes conditions such as Sciatica, Facet Syndrome, “Pinched Nerves,” Arthritis, and Degenerative Joint Disease. What is even more interesting is that in most cases a specific source of the pain can not be identified.What can be identified and should be ruled out are called “red flags.” Red flags are caused by conditions such as cancer, infection, abdominal aortic aneurysm and other serious disorders. Spinal tumors and other really bad conditions can mimic common 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 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 and Physical Therapists are all great at treating low back pain, but so can you. Start with Track 1 and follow along to improve your low back pain for good.

Low Back Track 1: Activating the Brace

Activating the Brace

Track 1: Exercise 1 The Abdominal Brace
Prerequisite: None
Recommendations: 3 sets, 15 reps each holding for 3 seconds


Brace w/ Walks


Track 1: Exercise 2 The Abdominal Brace with Walks
Prerequisite: Track 1: Exercise 1
Recommendations: 3 sets of 15 reps on each leg

Brace w/ Bikes


Track 1: Exercise 3 The Abdominal Brace with Bikes
Prerequisite: Track 1: Exercise 2
Recommendations: 3 sets of 15 seconds each


Brace w/ Twists

Track 1: Exercise 4 The Abdominal Brace with Twists
Prerequisite: Track 1: Exercise 3
Recommendations: 3 sets of 10 each side



Low Back Track 2: Advancing the Brace

The Bird Dog

Track 2: Exercise 1 The Bird Dog
Prerequisite: Track 1
Recommendations: 3 sets, 10 reps on each side


Glute Bridge

Track 2: Exercise 2 Glute Bridge
Prerequisite: Track 1
Recommendations: 3 sets, 10 reps on each side


Bridge w/ Walks

Track 2: Exercise 3 Bridge w/ Walks
Prerequisite: Track 2 Exercise 2
Recommendations: 3 sets, 10 reps on each side


Side Bridge

Track 2: Exercise 4 Side Bridge
Prerequisite: Track 2 Exercise 3
Recommendations: 3 sets, 10 reps on each side


Low Back Track 3: Leveraging the Brace

Forearm Planks

Track 3: Exercise 1 Forearm Planks
Prerequisite: Track 1 and 2
Recommendations: 3 – 30 seconds Planks


Rolling Planks

Track 3: Exercise 2 Rolling Planks
Prerequisite: Track 3 Exercise 1
Recommendations: 3 sets, 10 reps 3 seconds each


1 Legged Bridge

Track 3: Exercise 3 1-Legged Bridge
Prerequisite: Track 3 Exercise 3

Recommendations: 3 sets, 10 reps on each side


Mountain Climbers

Track 3: Exercise 4 Mountain Climbers
Prerequisite: Track 3 Exercise 3

Recommendations: 3 sets, 10 reps each leg


Fix your own low back pain by following the Back Tracks system for core strength and stability.

Looking for relief of your Low Back Pain and live near Bridgeton or Maryland Heights? Smart Pain Solutions serves St. Louis County and beyond. In from Out of Town? Smart Pain Solutions is the closest chiropractic office to Lambert Airport.



Need an Appointment in Clayton or Bridgeton?

Call us in Bridgeton 314-298-1400 or in Clayton 314-721-5390 to schedule your appointment.
Saturday appointments available upon request.

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