Pango Method — 4 phases
Rehabilitation program for Lower Back
Un programme progressif de 8 semaines conçu pour soulager les douleurs lombaires grâce à des exercices de mobilité douce, de stabilité du tronc et de renforcement ciblé. Idéal pour la récupération de douleurs lombaires aiguës ou chroniques.
8 weeks — 15 min/day32 sessions — 27 exercisesDesigned by Rémi, licensed physiotherapist
The 4 phases of your program
Weeks 1-2
Mobility
Release tension and restore range of motion. Gentle, progressive exercises.
Weeks 3-4
Stability (Core)
Build core stability and joint control. The foundation of healthy movement.
Weeks 5-6
Targeted strengthening
Progressively strengthen vulnerable areas. Intensity adapts to your level.
Weeks 7-8
Functional integration
Integrate gains into everyday movements. Coordination and confidence restored.
What's included in your program
Video exercises guided by physical therapists
Automatic adaptation based on your pain
Daily check-in to track your progress
Easier variants if needed
Difficulty progresses week after week
Available on mobile, tablet, and desktop
Exercise preview
Here are 2 exercises from the program. Sign up to access all 27 exercises.
Same-Side Mountain Climber
0:40 min
Dynamic Glute Bridge
0:40 min