Brendan Backstrom's Mobility Flow
Brendan Backstrom is the creator behind Low Back Ability — a brand built around practical lower back rehabilitation and resilience training. After years of living in a cycle of chronic back pain and re-injury, where even ordinary daily activities felt like a gamble, Brendan developed an approach centered on training the "real" core: the deep stabilising muscles often overlooked by conventional fitness programming.
His method works from the ground up, addressing the full chain of weakness that contributes to back pain — from ankles and hips through to the lumbar spine — rather than treating the symptom in isolation. He frames himself as someone learning and teaching simultaneously, which has earned him a loyal and well-regarded following in the back pain rehab space.
Brendan hosts the Low Back Ability podcast, where he breaks down complex spinal health topics into practical guidance, and runs a paid program at LowBackAbility.com. He is active on Instagram, YouTube, X, and Facebook under the handle @lowbackability.
About the Program
Category: Hypertrophy
The Mobility Flow is the supporting session from Brendan Backstrom (@lowbackability), designed to complement the LBA Flow by targeting hip mobility, groin flexibility, and spinal decompression. Where the LBA Flow builds strength from the ground up, the Mobility Flow restores range of motion and tissue health across the hips and spine — the two areas most implicated in chronic low back pain.
Perform this as a single flowing session. Take your time between movements and focus on quality of position over speed.
Workout Schedule
Mobility Flow
- isometric
- 2 x 1m each side
- compound
- 1 x Full Circuit each side
- isometric
- 1 x 20 reps each side
- isometric
4. Deep Squats
- 2 x 2m
- isometric
- 2 x 1m
- isometric
6. Active Hangs
- 1 x 1m