Lower Back Pain: Relaxation and Therapeutic Exercise from Udemy

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

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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Read about what's good

what should give you pause

and possible dealbreakers

Teaches a 3-step approach to managing lower back pain: relax muscles, lengthen muscles, and strengthen muscles

Provides hands-on techniques and exercises for each step, including self-myofascial release, stretching, and strengthening

Focuses on postural patterns as the root cause of lower back pain

Taught by experienced fitness professionals with expertise in corrective exercise

Requires access to specific tools and equipment for some exercises, such as foam rollers and tennis balls

Assumes basic knowledge of anatomy and fitness principles

Reviews summary

Practical relief for lower back pain

According to students, this course offers a highly practical and effective approach to managing lower back pain, making a noticeable difference for many. Learners praise the clear explanations and well-demonstrated exercises, finding the content easy to follow and suitable for home practice. The structured, three-step system (Relax, Lengthen, Strengthen) is particularly appreciated for providing a comprehensive routine. While it serves as an excellent foundation for beginners and intermediates, some advanced learners with an extensive exercise physiology background found it to be too basic, seeking deeper scientific explanations or more revolutionary techniques. Overall, it's a solid choice for practical back pain relief.

Ideal for new learners seeking a solid basic understanding.

"Excellent content for beginners and intermediates."

"It might be okay for complete novices, but it wasn't what I expected."

"I gained a solid foundation for back health from this course."

"I found the course easy to understand, even with no prior experience in corrective exercise."

Instructor provides clear explanations and professional demos.

"The instructor's explanations were clear and the exercises are well-demonstrated."

"The videos are professional quality, and the instructions are precise."

"The instructor is knowledgeable and engaging."

"I found the instructor clear and knowledgeable, communicating complex ideas simply."

Easy-to-follow, step-by-step system for managing back pain.

"Found this course to be highly beneficial and easy to follow. I appreciate the step-by-step approach."

"The pace is perfect, and I can do these exercises at home."

"The progression of exercises makes sense, and the emphasis on proper form is crucial."

"The blend of relaxation, stretching, and strengthening is comprehensive; it's great to have a structured routine."

Provides practical tools and noticeable relief for lower back pain.

"I've been struggling with lower back pain for years, and while this isn't a magic bullet, it has provided me with practical tools for relief."

"The techniques, especially the foam rolling and stretches, have made a noticeable difference."

"My flexibility has improved significantly, and the pain has reduced. Worth every penny."

"I've learned so much about my body and how to manage my discomfort. The practical application of the research-based approach is brilliant."

May be too basic for advanced learners or professionals.

"I found this course to be too basic for my needs."

"As someone with an extensive background in exercise physiology, I was hoping for more advanced biomechanics and deeper scientific explanations."

"While the exercises are standard, they didn't offer anything new or revolutionary for me."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Lower Back Pain: Relaxation and Therapeutic Exercise with these activities:

Read 'The Back Pain Solution' by David Hanscom

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This book provides evidence-based strategies for preventing and relieving lower back pain.

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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

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Practice the Self Myo-fascial release technique on different muscle groups to improve technique.

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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

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Watch and follow tutorials to gain a deeper understanding of the Corrective Exercise approach and its application in lower back pain relief.

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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.

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practice stretching exercises

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Practice different stretching exercises to improve flexibility and range of motion.

Browse courses on Stretching

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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

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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

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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

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Practice different strengthening exercises to improve strength and endurance in the core and hips.

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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

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Attend a gym session designed for individuals with lower back pain, led by a certified fitness professional.

Browse courses on Lower Back Pain

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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

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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

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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.

Career center

Learners who complete Lower Back Pain: Relaxation and Therapeutic Exercise will develop knowledge and skills that may be useful to these careers:

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Lower Back Pain

Relaxation and Therapeutic Exercise

What's inside

Learning objectives

Syllabus

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Reviews summary

Practical relief for lower back pain

Activities

Career center

Reading list

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