Through this course, we will take a research based approach to lower back pain relief. It is estimated that 80% of Americans will suffer from lower back pain. The primary cause of lower back pain is poor postural patterns caused by tight muscles. The Corrective Exercise approach to lower back pain is a Research based 3 Step system: Relax, Lengthen, and Strengthen.
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Through this course, we will take a research based approach to lower back pain relief. It is estimated that 80% of Americans will suffer from lower back pain. The primary cause of lower back pain is poor postural patterns caused by tight muscles. The Corrective Exercise approach to lower back pain is a Research based 3 Step system: Relax, Lengthen, and Strengthen.
Through this course, we will take a research based approach to lower back pain relief. It is estimated that 80% of Americans will suffer from lower back pain. The primary cause of lower back pain is poor postural patterns caused by tight muscles. The Corrective Exercise approach to lower back pain is a Research based 3 Step system: Relax, Lengthen, and Strengthen.
The first stage is to relax tight muscles. In this video, we demonstrate how to use a technique called "Self Myo-fascial" release to relax muscles that are tight or "over active". We use specific tools to relieve the muscle tension such as tennis balls and a foam roll.
Once we relaxed the tight muscles aggravating the back, we move to the Lengthening stage. In this stage, we focus on specific stretches to target over active muscles. The stretches will lengthen the tight muscles to a proper length and tension.
Our final phase is to strengthen muscles that are too weak or "under active". In this phase we focus on strengthening all parts of the core and developing strength through the hips as well. We end with a functional and dynamic exercise to teach the body to move together with proper mechanics.
This video is based on Research and you will experience the results.
Thank you for your time and I hope to hear from you soon,
Matthew Tanoue CES, PES, cPT
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What's inside
Learning objectives
- Relax tight muscles through self myo-fascial release
- Lengthen specific muscles through proper stretching
- Strengthen specific core and hip muscles to cure lower back pain
- Understand the corrective exercise approach to lower back pain relief
- Relax tight muscles through self myo-fascial release
- Lengthen specific muscles through proper stretching
- Strengthen specific core and hip muscles to cure lower back pain
- Understand the corrective exercise approach to lower back pain relief
Syllabus
Introduction
Relaxation: Muscle Inhibition Techniques
Self Myo-Fascial Release: Lumbar and Thoracic Spine
Foam Roll: Calves and Soleus
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Syllabus
Good to know
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Activities
Read 'The Back Pain Solution' by David Hanscom
Show steps
This book provides evidence-based strategies for preventing and relieving lower back pain.
Show steps
-
Purchase or borrow a copy of 'The Back Pain Solution'.
-
Read the book and take notes on the key principles.
-
Apply the principles to your own life.
practice Self Myo-Fascial release technique
Show steps
Practice the Self Myo-fascial release technique on different muscle groups to improve technique.
Show steps
-
Identify tight muscles using foam rolling or a massage ball.
-
Apply pressure to the tight muscle using the chosen tool.
-
Move the tool slowly over the muscle while applying pressure.
Follow tutorials on the Corrective Exercise approach
Show steps
Watch and follow tutorials to gain a deeper understanding of the Corrective Exercise approach and its application in lower back pain relief.
Show steps
-
Find tutorials on the Corrective Exercise approach.
-
Watch the tutorials and take notes on the key principles.
-
Apply the principles to your own exercise routine.
Five other activities
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Show all eight activities
practice stretching exercises
Show steps
Practice different stretching exercises to improve flexibility and range of motion.
Browse courses on
Stretching
Show steps
-
Identify tight muscles using foam rolling or a massage ball.
-
For each muscle group, perform the recommended stretches.
-
Hold each stretch for at least 30 seconds.
Join a study group to discuss lower back pain
Show steps
Join a study group to connect with other students and discuss the course material, share experiences, and ask questions.
Browse courses on
Lower Back Pain
Show steps
-
Find a study group or create your own.
-
Meet regularly to discuss the course material.
-
Share experiences and ask questions.
-
Support each other in your learning journey.
practice strengthening exercises
Show steps
Practice different strengthening exercises to improve strength and endurance in the core and hips.
Show steps
-
Perform the recommended strengthening exercises for each muscle group.
-
Choose weights or resistance that is challenging but allows you to maintain good form.
-
Start with a few sets of 10-12 repetitions and gradually increase the weight or resistance as you get stronger.
Attend a gym session focusing on lower back pain
Show steps
Attend a gym session designed for individuals with lower back pain, led by a certified fitness professional.
Browse courses on
Lower Back Pain
Show steps
-
Find a gym that offers sessions focusing on lower back pain.
-
Attend the session and follow the instructions of the fitness professional.
-
Ask questions and take notes during the session.
-
Apply the techniques learned in the session to your own workout routine.
Attend a workshop on lower back pain
Show steps
Attend a workshop to connect with experts and learn about the latest research and treatment options for lower back pain.
Browse courses on
Lower Back Pain
Show steps
-
Research and find a reputable workshop on lower back pain.
-
Register for the workshop and attend all sessions.
-
Take notes and ask questions during the workshop.
-
Follow up with the workshop presenters or other attendees after the event.
Read 'The Back Pain Solution' by David Hanscom
Show steps
This book provides evidence-based strategies for preventing and relieving lower back pain.
Show steps
- Purchase or borrow a copy of 'The Back Pain Solution'.
- Read the book and take notes on the key principles.
- Apply the principles to your own life.
practice Self Myo-Fascial release technique
Show steps
Practice the Self Myo-fascial release technique on different muscle groups to improve technique.
Show steps
- Identify tight muscles using foam rolling or a massage ball.
- Apply pressure to the tight muscle using the chosen tool.
- Move the tool slowly over the muscle while applying pressure.
Follow tutorials on the Corrective Exercise approach
Show steps
Watch and follow tutorials to gain a deeper understanding of the Corrective Exercise approach and its application in lower back pain relief.
Show steps
- Find tutorials on the Corrective Exercise approach.
- Watch the tutorials and take notes on the key principles.
- Apply the principles to your own exercise routine.
practice stretching exercises
Show steps
Practice different stretching exercises to improve flexibility and range of motion.
Browse courses on
Stretching
Show steps
- Identify tight muscles using foam rolling or a massage ball.
- For each muscle group, perform the recommended stretches.
- Hold each stretch for at least 30 seconds.
Join a study group to discuss lower back pain
Show steps
Join a study group to connect with other students and discuss the course material, share experiences, and ask questions.
Browse courses on
Lower Back Pain
Show steps
- Find a study group or create your own.
- Meet regularly to discuss the course material.
- Share experiences and ask questions.
- Support each other in your learning journey.
practice strengthening exercises
Show steps
Practice different strengthening exercises to improve strength and endurance in the core and hips.
Show steps
- Perform the recommended strengthening exercises for each muscle group.
- Choose weights or resistance that is challenging but allows you to maintain good form.
- Start with a few sets of 10-12 repetitions and gradually increase the weight or resistance as you get stronger.
Attend a gym session focusing on lower back pain
Show steps
Attend a gym session designed for individuals with lower back pain, led by a certified fitness professional.
Browse courses on
Lower Back Pain
Show steps
- Find a gym that offers sessions focusing on lower back pain.
- Attend the session and follow the instructions of the fitness professional.
- Ask questions and take notes during the session.
- Apply the techniques learned in the session to your own workout routine.
Attend a workshop on lower back pain
Show steps
Attend a workshop to connect with experts and learn about the latest research and treatment options for lower back pain.
Browse courses on
Lower Back Pain
Show steps
- Research and find a reputable workshop on lower back pain.
- Register for the workshop and attend all sessions.
- Take notes and ask questions during the workshop.
- Follow up with the workshop presenters or other attendees after the event.
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