About this course
Preparation is important when it comes to handling any obstacle in life. It helps you to plan out your exercise days and keep you accountable. To be prepared for what's to come, we've outlined the topics you'll be working on each week. Keep in mind that while the main objective of this course is to decrease back pain, what you will learn will carry over to every aspect of your life.
Introduction (Week 1):
Activation (Weeks 2-3):
Strength and Control (Week 4):
Movement Retraining (Weeks 5-6):
Strength Development (Weeks 7-8):
LAST UPDATED 7/22/2020
LAST UPDATED 6/10/2020
Meet your Doctor of Physical Therapy and review the outline your 8-week program.
In the first week of the program, we focus on improving our mindset and reducing pain in order to perform an accurate assessment.
Learn the import building block of getting your mindset right before startign this course.
If you have pain and it is easily aggravated, we need that pain to be reduced before we can progress. Your pain can be calmed down by following acute management techniques for 4 days. Each day we want you to focus on resting, icing, performing a relief position and only using an anti-inflammatory if absolutely needed.
Let’s determine how movement affects your pain. The next few pages will explain how to perform each of the movements used in the assessment. Do this each day for Days 5-7, avoiding the movements that worsen your pain.
Consider these questions when performing each movement: Do you feel pain in your lower, middle, or upper back? Do you feel pain elsewhere in your body? Does pain begin when you bend or in the middle of the motion? Where do you feel stiffness? Are you rounding your back? Are you compensating the movement elsewhere in your body? Does it get worse as you repeat?