Blog Archives

Principles to follow when your back is sore

 

one


 

Acute (Days 1-7)

  • Ask yourself “what have I done and do I need someone else’s help?”
  • If you have had an accident or acute injury, it is best to seek help
  • If you are concerned you may have broke something or need some medication to deal with intense pain: SEE YOUR DOCTOR
  • If it is not an emergency, but you need help with pain, function and mobility: SEE YOUR PHYSIOTHERAPIST FIRST, not your doctor
  • If you determine you don’t need help just yet, but your back is acutely sore:
  • Lie down on your back on a firm surface and ice your back for 15 minutes at a time every hour you are able to for the first 3 days
  • Start doing gentle pelvic rock movements to help your back from seizing up
  • Start doing gentle hip stretches on your back and pelvic rock movements on your hands and knees
  • Avoid soft couches and beds for the first week
  • Once the intensity of the pain has subsided start using heat and ice for days 3-5
  • Shift to just heat when you feel your problem is more stiffness than acute pain
  • Visit a physiotherapist if the pain has persisted more than a week

Sub- Acute (Days 8-90)

  • Ask yourself “why did this happen and what am I doing to make it worse?”
  • Seek to understand the root cause of your problem by referring to the Why Backs Hurt and discussing what you’ve learned with your physiotherapist
  • Consider how repeated daily tasks like sitting, standing, breathing, walking and lifting may be contributing factors
  • Consider what type of treatment is most appropriate for you:
  • Massage Therapy, Osteopathy, Visceral Release, Craniosacral
  • Chiropractic, Active Release Technique, Spinal Decompression
  • Pilates, Yoga, Basic Fitness, Strength & Conditioning
  • Start to create more body awareness about how you may have been compensating for the pain you have been experiencing for the past week to month
  • Look at your posture and alignment in a mirror
  • Pay attention to how you are breathing
  • Try to note your pain patterns (i.e.
Read More
Posted in Blog, Healthcare, Low Backs, Mid Backs Tagged with: , , , , , , , ,
No Comments ↓

WTH Step 1: Awareness & Mobility Exercises

I have broken the exercise videos on this site into a 3-Step Program for you that will start by building awareness and mobility in your body, progress to higher level movement patterns and finally help you build functional strength and power without hurting yourself.  Most of the exercises can be done at home with very little equipment.

*The following is a suggested order to progress through the movements, but is not all encompassing.

WTH Step 1: Awareness & Mobility

You can search these videos under the Video Library tab
1.    WTH Step 1: a video summary of the exercises below (same as YouTube above)
2.    4 point neutral spine
3.    4 point rock backs
4.    Breathing as an exercise
5.    Rib shimmy
6.    Bridges
7.    Kneeling squats
8.    Vacuums: introduction to strong core
9.    Weight bearing tripod
10.  Ankle skewer + forward lean
11.  Standing squats
12.  Thirsty Birds
13.  Reaching up 11
14.  Air Bench Press
15.  Counter Top push ups
16.  How to Sit & How to Stand
Please follow and like us:
Read More
Posted in Blog, Fitness Tagged with: , , , , , , ,
No Comments ↓

Follow Me!

Instagram125
Facebook1k
Facebook
YouTube406
YouTube
RSS

Subscribe to the Movement School

Update Me! Get notified when Brent writes a new post

*No Junk! I promise! Boo Junk!