The guide I wish I had after injuring my back.
 
The ebook includes:
 
A general overview of spinal anatomy as it is often described in fitness and movement education.
Descriptions of basic strengthening exercises targeting the core and posterior chain, including the Pallof Press, back extensions, and kettlebell deadlifts.
Examples of commonly used stretching and mobility positions for the hips, spine, and upper back 
Discussion of lifestyle and awareness factors that are frequently mentioned in relation to physical discomfort, including posture, stress, and movement habits.
A sample weekly routine showing how strength training, stretching, and walking can be organized into a simple schedule 
 
This guide reflects personal experience and general fitness practices. It is intended for educational and informational purposes only and does not provide medical advice, diagnosis, or treatment.
 
Format: Digital PDF (Instant Download)
Length: 18 pages
Experience Level: Beginner to Intermediate
Created by: A fitness enthusiast who overcame years of chronic back pain.