Weekly Schedule

This page is for folks who’ve completed the full 2-month Better Boomer Backs program. If you haven’t worked your way through the program, you don’t belong here. Go back and finish all the exercises in the timeframe mapped out for you, then come back.

If you’ve completed the 2-month program, congratulations. You’re on your way to a lifetime of having a healthy, pain-free back. The routines you’ve learned and practiced will help keep the three natural curves of your spine in balanced alignment. The routines accomplish this by increasing core muscle flexibility, strength, and stability. A balanced and aligned spine is your ticket to pain-free movement.

Good as it may be, this 2-month program is not a one-time fix. If you stop exercising completely after 2 months, within a matter of weeks your core muscles will start to lose their strength and flexibility. From there, it can be a quick slide to back pain.

To be as free of pain as you possibly can be, practice what you’ve learned in Better Boomer Backs on a weekly basis. Make your stretching, stabilizing, strengthening, and aerobic routines an integral part of your daily rythym.

To give you an idea of what that rythym might look like, I’ve put together a chart showing a typical week for me.  Note: My stretching, stabilizing, and strengthening generally take a total of 20-30 minutes. My aerobics can be as short as 30 minutes (walking and swimming) and as long as a half day (mt. biking and kayaking).

Now the truth: this chart is more ideal than typical. There are days when I don’t do one or more of the routines for one reason or another: unexpected events pull me in another direction, I’ve injured myself falling off the bike, I’m being lazy, I stayed out too long the night before, and so on. But, by and large, I get the majority of my workouts in. When I miss too many, my back lets me know.

Anyway, your week may include more exercises, it may include less. A healthy suggestion is to do one set each of stretching, stabilizing, and strengthening workouts 3-5 times a week. What’s important is that you regularly exercise to keep your back healthy and pain free for the long term.

My Typical Week