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Do This in Bed Before Anything Else to Protect Your Low Back.

This is a step-by-step routine you can do without even getting out of bed—and it targets the real restrictions that cause most low back pain.

In this episode, I’ll walk you through a simple movement-based routine designed to unlock the three key areas that commonly overload the low back so you can start feeling relief immediately.

I’m Dr. Grant Elliott, founder of RehabFix, and we’ve helped thousands fully recover from low back pain, disc herniations, and sciatica through our 1:1 online coaching program.

💥 What You’ll Learn in This Video

🔹Why 90% of low back pain is non-specific and not caused by one single issue

🔹How restrictions above and below the low back affect your pain

🔹Why only doing low back exercises may not be enough

🔹The connection between the thoracic spine, hips, and low back

🔹A simple bed-based mobility routine that restores movement where you need it most

🔹Why low back pain is a movement problem that needs a movement solution

🔹What’s missing after pain relief — and how to bulletproof your back long-term

⏱ Chapters / Timestamps

00:00 – Simple Back Pain Routine You Can Do in Bed

00:21 – Why Most Back Pain Isn’t One Single Problem

00:53 – Looking Above & Below the Low Back

01:43 – Exercise 1: Gentle Lumbar Rotation

02:35 – Exercise 2: Hip Internal & External Rotation

03:50 – Exercise 3: Thoracic & Low Back Rotation

04:30 – Exercise 4: Prone Hip Rotation

05:25 – Why Movement Is the Solution

05:33 – Phase 1 vs Phase 2 of Back Pain Recovery

05:53 – The Centralization Process Explained

06:16 – How to Get Your Personalized Plan

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