Back In Shape Program - Fix Your Back Pain From Home | 015
Episode description
Thank you for joining us for today’s livestream where we talked about our Back In Shape program. This is an online rehabilitation program for any kind of lower back pain, whether you’ve had it for weeks, months or years. We’ve been treating patients for back pain for years and this program has been built from the experience we’ve gained doing this.
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⭐ Join Back In Shape here for free [no CC required]
👨🏻⚕️ Speak to Michael about your back pain concerns
📚 Download the full Phase 1 PDF
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The injury There are many types of injuries that affect the back, for example bulging discs or degenerated discs. The back is designed to have a lordosis, a smooth curve and a good deal of strength in this area to help maintain the curve. We spend too much time slouching during the day that weakens the ligaments and can eventually result in those injuries occurring. In order for a disc to bulge, so many other structures need to fail, so without considering the whole unit your recovery is going to be challenged.
Bad Practices Knee hugs, child’s pose, cat camel and piriformis stretch all round the back. They open the space to reduce the pressure on the nerve. It’s not a long-term approach and creates more trouble. Your body will try and heal itself, but if you’re constantly stretching the structure you’ll continually open the injury and scar tissue will develop.
Principles of Recovery Stop making it worse: provide stability to the area, stretch the hips to allow them to function more effectively, learn to re-engage the core (and it can take time to do this). Bend forward effectively at the hip rather than at the waist so the back curve doesn’t change. Rolled up towel exercise: place a rolled up towel under the lower back to alleviate pressure on the discs.
Healing long-term involves strength training. Exercises that stabilise the core without load to begin, stabilise the spine while it’s upright and bearing bodyweight, followed by challenging the core with added weight using functional exercises.
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