Managing Back Pain: Stretch, Strengthen and Alignment

Managing Back Pain: Stretch, Strengthen and Alignment

Back Pain is one of the most common discomforts in today’s society. We spend more time hunched over our phones and computers, less time moving our bodies and can easily get into a routine which is detrimental to our alignment.

The most common cause of back pain is when the hips are out of alignment. This can happen in many ways, but the top three are: anterior pelvic tilt (Your butt sticks out), posterior pelvic tilt (your butt is tucked under) and lateral pelvic tilt (when one hip is higher than the other).

The hips are the base for the spine, so if they’re not in a good alignment then the spine has a really hard time supporting your body through life and keeping you upright. This means the muscles have to work harder causing tightness and therefore pain.

The way to fix a sore back is to strengthen up key muscles (the deep core and glutes) which re-align the hips and spine and create stability in this area so that the problem doesn’t keep recurring.

Releasing the muscles and realigning through manipulation will only get you so far. Which is why when you get treatments (like massage, chiro, etc) for your back you feel results immediately, but after a few days the pain comes back. It is the strengthening that gives long term results.

I 100% believe in getting treatments like Massage, Chiropractic, Physiotherapy, Osteopathy, Myotherapy, Kinesiology etc. It is really beneficial to get muscle release and body re-alignment from a professional, but long term results depend on strengthening too. I always say to my clients ‘Massage is only 10% of the solution, the other 90% is strengthening.

I am a massage therapist. I have treated thousands of sore backs and fine tuned a streamlined process to help people overcome and manage their own back pain. I tell my clients I don’t want them to come back for years on end- They should be able to treat themselves and manage their own back, only going to appointments occasionally if the need arises. It is my first priority to give the power back to the individual, rather than always having to go to someone to get fixed.

This course is the program I take all my clients through. It involves in depth and easy to understand explanations, release and stretch techniques and the most important strengthening exercises. The program takes a minimum of 6 weeks if the exercises are done twice a day vigilantly, but most people take approximately 3 months. It is designed for you to take yourself through the Program alone and progress at your own pace. You will learn how to listen to your body, feel what it needs and understand your back pain better, meaning you can reduce the need for treatments from physio, chiropractors, massage therapists, osteopaths, kinesiologists etc.

This course is best used in conjunction with treatments from professionals, but is also useful for DIY-ers or if you can’t get a treatment (Hello lockdown!).

I made this course with the aim of helping more people become educated and empowered, to have affordable and sustainable back pain treatment options. This will reduce your treatment costs drastically as it reduces (or in some cases eliminates) the need for treatments as regularly.

Course Outline:
– Introduction and About Course  (5.26 min)
– What Causes Back Pain (4.19 min)
– What Back Pain Causes (1.43 min)

Stretch and Release Videos
– Stretches Intro (1.07 min)
– Gluteal Stretches (7.43 min)
– Illiopsoas Release Massage Techniques (4.03)
– Hip And Back Release Techniques using Tennis Ball (4.35 min)
– Foam Roller Technique for Back and Legs (3.05 min)
– Foam Roller Pectoral Stretch (1.53 min)
– Hip Flexor Stretch (0.56 min)
– Trapezius Stretch (2.42 min)

Strengthening Exercises
Week 1 – Pelvic Floor (5.54 min)
Week 1 – Gluteus Maximus (9.20 min)
Week 1 – How to find correct pelvic alignment (5.08 min)
Week 2 – Pelvic tilt for Pelvic Floor and Gluteal Strength (3.09 min)
Week 3 – Pelvic Floor 2 (5.30 min)
Week 3 – Clam for Gluteal muscles (4.20 min)
Week 4 – Foam Roller on The Wall for Gluteal Muscles (3.20 min)
Week 5 – Squats (5.50 min)
Week 6 – Crab Walks (3.36 min)

– Other Non-Physical Causes for Back Pain (3.40 min)

(Approximately 90 minutes of training)

What you will need:

– One theraband of light strength that can be tied in a circle

– one smooth surface foam roller

- A Tennis Ball

(you can buy these at a department store or sports shop)

If you have existing injuries in your back or a suspected injury please consult a professional before proceeding with this program. In most cases these exercises are ok for minor injuries, or injuries which have been rehabilitated under supervision by a professional. However, I take no responsibility for any injury or illness that may occur during this program. You undertake this course at your own risk.

Comprehensive Beginners Guide to Long Term Posture, Alignment and Understanding Key Muscles That Cause Back Pain

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What you will learn

• How to Manage and Overcome your Back Pain at Home
• Strengthen Key muscles to create pelvic stability
• Stretches and release techniques to relieve back pain

Rating: 5

Level: All Levels

Duration: 1.5 hours

Instructor: Nicola Burbidge