Answer the following questions to determine which routine you should perform to alleviate your back pain.

1. On a scale of 0-10 (with 10 being extremely painful), how severe is your low back pain?
2. How stiff are you right now, particularly your low back and hips?
a) A little stiffer than normal
b) Pretty stiff
c) I can’t even straighten up

If you scored an 8 or above on #1 OR answered (c) on #2, do Routine A. Otherwise, do Routine B.