# Back Fundamentals

The back series was created to teach pelvic and spinal movement fundamentals to help protect against back pain.

Part of [RAD Exercise Programs](https://backinactionphysiotherapy.com/resources/rad-exercise-programs)

## Levels

- 01 Beginner (12 min): https://player.vimeo.com/video/139407914
- 02 Intermediate (13 min): https://player.vimeo.com/video/139416384
- 03 Advanced (20 min): https://player.vimeo.com/video/139429714
- 04 Abs (13 min): https://player.vimeo.com/video/139360211

## About this program

Consistently among people are dysfunctions in muscle synergies and movement biomechanics of the hip and back which often eventually lead to hip and back pain or result in slower recovery from injuries to these areas. The goal of these programs is to teach safe spinal loading postures (referred to as the power or protective position). It is also to reinforce that skiing/boarding like all sports are dynamic requiring a full range of postures and movements, but when possible your power position should be the default position not only for protection but for optimal performance in force transfer and with impact and twisting.

## More in this series

- [Concussion Exercises](https://backinactionphysiotherapy.com/resources/concussion-exercises) (31 videos · 3 sections · PDF)
- [ACL Return to Sport](https://backinactionphysiotherapy.com/resources/acl-return-to-sport) (1 video · PDF)
- [Back Training](https://backinactionphysiotherapy.com/resources/exercises) (1 video)

## Conditions

- [Low back pain](https://backinactionphysiotherapy.com/conditions/low-back-pain)
- [Work injuries (WorkSafeBC)](https://backinactionphysiotherapy.com/conditions/work-injuries)
- [Disc and nerve pain](https://backinactionphysiotherapy.com/conditions/disc-and-nerve-pain)
- [Lifting and powder-day strains](https://backinactionphysiotherapy.com/conditions/lifting-and-powder-day-strains)