Consistency between visits is what drives lasting results. Let's keep the momentum going.
Weekly Streak
0 🔥
Keep showing up — small sessions compound into big changes.
Today's Check-In
Log your scores before you start.
Pain Level (0–10)
Numbness / Tingling (0–10)
Balance Confidence (0–10)
Your Program
🦴
Low Back / Disc / Sciatica
Phase 1 · Week 1 of 12
⚠ Safety Reminder
Stop immediately and do not continue if you experience sharp or worsening pain, new numbness or weakness, dizziness, loss of balance, or any symptoms that feel unsafe.
Today's Session
Daily Routine
Complete each exercise in order. Tap a card to expand instructions.
Session Progress
0 / 0
Check off each exercise as you go.
Session Notes
Your Program
Choose Your Track
Select the program that matches your in-office care. Your provider may have already assigned one for you.
Your provider will assign the appropriate track for your care plan. If you're unsure, ask at your next visit.
Exercise Library
All Exercises
Browse the full exercise library. Tap any card to see instructions.
Your Progress
Weekly Overview
0
Day Streak
0
Sessions
–
Avg Pain
Pain Score — Last 7 Days
Lower is better.
Numbness / Tingling — Last 7 Days
12-Week Phase Plan
Safety Guidelines
When to Stop
Stop and Contact Our Office If You Have:
Sharp, stabbing, or rapidly worsening pain
New or spreading numbness or weakness
Loss of balance or inability to walk steadily
Dizziness, lightheadedness, or vertigo
Chest pain or pressure
Shortness of breath during light activity
Loss of bowel or bladder control
Pain radiating into both legs simultaneously
Any symptom that feels unusual, alarming, or unsafe
Emergency Symptoms
If you experience chest pain, difficulty breathing, sudden weakness in both legs, or any symptom that feels life-threatening — call 911 immediately.
General Exercise Guidelines
✓ Exercises should feel like a gentle stretch or mild effort, not pain
✓ Move slowly and controlled — never force range of motion
✓ If something hurts more after, take the next day off and let us know
✓ Always breathe steadily — never hold your breath
✓ Stay well-hydrated before and after sessions
Disclaimer: This program is educational and is intended to support your in-office care plan as directed by your provider. It is not a replacement for professional medical evaluation, diagnosis, or emergency care. Always follow your provider's specific instructions for your condition.
Questions? Reach your care team:
📞 (717) 865-6183
Blue Mountain Wellness
Blue Mountain Wellness
Home Care
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Contact your care team if you need your link resent.
Blue Mountain Wellness
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