The Lower Back Relief Plan: Gentle Daily Movements to Ease an Aching Back at Home
Javier W. Case · narrated by Heath
2026
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An aching lower back can quietly color your whole day, from getting out of bed to sitting through dinner. Javier W. Case guides you through gentle daily movements designed to ease tension and support a more comfortable back, all from home. It is for anyone who sits too long or lifts too much and wants steady relief without a gym membership or complicated equipment. Press play and ease your back.
16 chapters
- 1Straight Talk3m
- 2Chapter 1: Your Back Isn't Broken10m
- 3Chapter 2: What's Really Going On Down There12m
- 4Chapter 3: The Everyday Habits Quietly Wrecking Your Back11m
- 5Chapter 4: The Two-Minute Morning Reset9m
- 6Chapter 5: Fixing the Chair You Live In12m
- 7Chapter 6: Standing and Walking Without Strain12m
- 8Chapter 7: The Lift That Won't Hurt You12m
- 9Chapter 8: Loosen It Before Bed10m
- 10Chapter 9: Warm Relief the Honest Way10m
- 11Chapter 10: Strength Without the Gym13m
- 12Chapter 11: Moving More Without Trying Harder9m
- 13Chapter 12: Sleep Like Your Back Matters12m
- 14Chapter 13: Your Simple Daily Back Plan13m
- 15Chapter 14: When It's Time to Call a Doctor15m
- 16The Bottom Line4m
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