6 - Master Your Back Program - Drills

Goals Information Skills Drills Questions Review

 Drill Time

Practice the skills and exercises shown by your therapist in this session. Youll be asked to demonstrate them during your next clinic visit. If you have pain or problems while practicing, your therapist can help at your next Drill Time.


You may have been shown some or all of the items listed below. Go over them with your therapist to make sure youre doing them safely and correctly.

Posture Strategies

  • Driving
  • Working at a computer

Lifting Strategies

  • Lifting from a car trunk
  • Loading and unloading a dishwasher

Body Mechanic Strategies

  • Sweeping
  • Mopping
  • Vacuuming


  • Taking your exercise heart rate
  • Calculating your target heart rate
  • Calculating your rate of perceived exertion (RPE)
  • Home exercise program


Use this list as a reminder of the skills and exercises youll be practicing. Practice only the skills and exercises demonstrated by your therapist. Dont create your own exercises or go on to the next level without talking to your therapist.

Engaging the Relaxation Response

  • Breathing
  • Relaxing
  • Meditating
  • Focusing

Making a Plan

  • Identify ways to actively pursue lifelong spine health.
  • Find programs and services in your location.
  • Complete the form called Making a Plan.

Goals Information Skills Drills Questions Review

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