Free 7-Day Back & Sciatica Reset: Week 1 Workbook
If back pain or sciatica has been running your life, you don’t have to wait for an appointment to start feeling better. I put together a free 7-day program to help you calm your pain, find the positions your back likes, and start moving again with confidence.
What’s inside
Day 1, Welcome + safety screen: a quick checklist to make sure the program is right for you, plus your starting log.
Day 2, Why your back hurts: why pain doesn’t always mean damage, and the traffic-light rule for exercise.
Day 3, Find your direction: test five positions of relief and keep the ones that help.
Day 4, Gentle movement menu: a 10-minute daily routine with easier options for every move.
Day 5, Your walking plan: short, frequent walks that build up day by day.
Day 6, Daily life survival kit: getting out of bed, sitting, sleeping, and a flare-up plan for the fridge.
Day 7, Week 1 check-in: compare your numbers and see what’s next.
Who it’s for
Adults with low back pain or sciatica who want a clear, safe place to start. It takes 15 to 25 minutes a day, including your walks, and you don’t need any equipment. The workbook is fillable, so you can type your scores and track your progress right on your phone or computer.
A quick safety note
This program is general education, not a personal diagnosis. If you have new trouble controlling your bladder or bowels, numbness in the groin, or leg weakness that’s getting worse, seek medical care right away. The workbook starts with a full safety checklist.
Want a plan built just for you?
I offer one-on-one, hour-long physical therapy in your home across McKinney, Allen, Plano, Frisco and Richardson. In-network with BCBS, with self-pay options, and no referral needed for up to 30 days.
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