What You'll Learn
- Preview the standing exercises you will master by Workout 10.
- Learn how to safely transition from floor to standing movements.
- Discover modifications for foot warm-ups with lumbar hernias.
- Understand how to use walls or doorways for balance and support.
- Listen to your body and return to floor exercises if pain occurs.
Course Trailer: A 55-Second Preview
A glimpse of standing exercises from later in the program — to show you what your back will be capable of by Workout 10.
How is your back feeling right now before we begin?
Your Safe Standing Protocol
Your actionable protocol from this lesson
- 1Start with feet hip-width apart for a stable base.
- 2Attempt bilateral toe raises slowly.
- 3If pain occurs, switch to single-leg raises.
- 4Use a wall or doorway for extra balance.
- 5Return to floor exercises immediately if standing causes sharp pain.
You are doing something brave by being here.
What You Will Learn
Standing exercises can be safely introduced once a foundation is built.
“Today we're going to try exercises from a standing position.”Expert Opinion
Pain during standing exercises indicates a need to regress to floor-based movements.
“If you feel pain performing them standing, return to exercises on the floor.”Good Evidence
Rising onto the toes can aggravate lumbar hernias due to nerve compression or load.
“Rising onto your toes can sometimes be painful with lumbar hernias.”Good Evidence
Unilateral movements reduce the load on the lumbar spine.
“So you can do one leg at a time like this.”Good Evidence
Using external support like a wall or doorway improves stability during lower body exercises.
“lean your hands against the frame, and slowly do these raises.”Expert Opinion
A Note From Your Doctor
Lumbar hernias can make simple movements like calf raises painful. Modifications are essential, not a sign of weakness.
10
What is one small adjustment you can make today to protect your back during daily activities?
The focus on lifelong strength and healthy aging perfectly matches the preview of what the body will be capable of achieving.
“3 Exercises Every Woman Over 50 Needs for Lifelong Strength & Health #BuildMuscleOver50 #FitnessAfter50 #MuscleGrowth #StrengthTraining #HealthyAging #Over50Workout #SeniorFitness #AgeStrong #LongevityFitness #MatureMuscle”
— Anonymous, tiktok
This post highlights that age should be an inspiration rather than a limitation, echoing the goal of regaining physical capability.
“Don’t use your age as an excuse, instead use it as inspiration 👏🏽👏🏽👏🏽 #fypシ #over40 #over40tiktok #walking”
— Anonymous, tiktok
Lesson Guide
# Course Trailer: A 55-Second Preview
Hi everyone! Hi everyone! I already feel relief in my back. That's wonderful. I hope you do too.
Today we're going to try exercises from a standing position. Let's stand up. If you feel pain performing them standing, return to exercises on the floor. Agreed? Place your feet hip-width apart and we'll start with a foot warm-up.
Rising onto your toes can sometimes be painful with lumbar hernias. So you can do one leg at a time like this. Or you can hold onto a wall, for example. Or if there's a doorway nearby, you can stand, lean your hands against the frame, and slowly do these raises. It seems like such a simple exercise, but hernias make their adjustments.
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How are you feeling after this lesson?
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Full Transcript
Course Trailer: A 55-Second Preview
Hi everyone! Hi everyone! I already feel relief in my back. That's wonderful. I hope you do too.
Today we're going to try exercises from a standing position. Let's stand up. If you feel pain performing them standing, return to exercises on the floor. Agreed? Place your feet hip-width apart and we'll start with a foot warm-up.
Rising onto your toes can sometimes be painful with lumbar hernias. So you can do one leg at a time like this. Or you can hold onto a wall, for example. Or if there's a doorway nearby, you can stand, lean your hands against the frame, and slowly do these raises. It seems like such a simple exercise, but hernias make their adjustments.
Next Lesson
You just finished your first lesson
11 more lessons in Back Relief: A Safe, Science-Based Program for Hernias, Protrusions & Chronic Back Pain are waiting for you.