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How Can I Fix My Back Pain From Home? PHASE 1 Full Routine (Free)
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- Опубликовано: 23 дек 2020
- How Can I Fix My Back Pain From Home? PHASE 1 Full Routine (Free)
Remeber you can join us here: backinshapeprogram.com/premium/
#BackInShape #BackPain #Phase1
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Highly recommend becoming a member. So much education and rehab videos to help recover and prevent future back issues. I've had severe back issues my whole life and done it all to try and resolve the underlying problem - this program is the only thing that has ever worked. I can't be more grateful. Thank you.
Thank you for the kind comment Josh :) it's gret to hear of your progress and the endorsement is very much appreciated :)
Have recently started this program. Could not agree more.
This has been the most effective programme for my back after many years of niggling to acute back pain. Your instructions are so clear and make perfect sense, and the phase 1 exercises so basic but so necessary before moving on. I've always had an issue with my core, but who'd have thought that I could build up the inner core muscles just by breathing ;) nothing fancy! I feel and move so much better already and have signed up to the full programme in order to do it right this time. Really enjoying the short video and text in the app to explain each section and why it is important, to make sure I'm doing it right. I'm looking forward to bringing in some phase 2 soon! Thanks guys, you have done a great job developing Back in Shape :)
That's awesome Sara! Thank you so much for the kind words! Great to see that you're finding the Phase 1 already helpful, take your time as you move forwards into the Phase 2 work and feel free to post your videos of the exercises in the Facebook group for critique as you do make a start there. You'll likely see other members posts there for inspiration :D
The Back In Shape Routine has been the most helpful system I have ever encountered. I've not had a relapse now for almost a year and that is huge for me. I've come to understand so much about the key areas that need to be stretched and strengthened for maximum benefit. I've come to truly understand the importance of not just stretching the Psoas, Hips, Piriformis, Glutes, Hamstrings and Sacroilliac, but also the exercises needed to strengthen the core and all those surrounding areas. Its not an overnight fix, but commitment and persistence will definitely yield results. Thank you so much Mike and Lara!!!
Hi there Edgar, thank you so much for the lovely comment! Your feedback is greatly appreciated and it's awesome to see the progress that you've managed to sustain so far down the line :D Keep up the great work!
This is excellent thankyou. Great advice too.
Thanks Paula, Glad you found it helpful, you can get the individual coaching videos and additional parts of phase 1 at backinshapeprogram.com/join-free/
Thank u so much ☺️
No problem :)
Love this!!!
Hope you found it easy to follow along, you can find more of the coaching videos at backinshapeprogram.com
Hi I’ve just come across your channel, I’ve watched carefully and have started the exercises which I love they are much gentler than I have been doing for my excruciating sciatica, mornings are so painful any exercises you could recommend to help get me moving would be really appreciated
Hey Debby, Thanks for the kind words, id definitely recommend joining the full program if you're enjoying the content you can read some of the reviews here: shop.backinshapeprogram.com/products/premium-membership/
When it comes to sciatica, or back pain in general it's quite common for things to be worst first thing - ultimately the better you progress through the program the better you'll be in the morning and in general.
You might also find this video of help: ruclips.net/video/eQ4kH2zJZjc/видео.html
Nothing to lose by giving it a go (apart from my back pain). Have sciatica that has been getting progressively worse since a cycling accident. I too was given the knee curls ands knee/hip rotation by my GP, but no real progress. Taking more and more pain killers. Phase 1 look like a zero impact program and the first few days seem to be helping (though I have stopped cycling for a bit as well) I've got 3 weeks away at work so, will give Phase #1 a proper chance.
Starting out with those simple Phase 1 processes will help Mark :) and yes, nothing to lose but the back pain! You can then steadily build up with strengthening exercises to keep you well longterm!
Thank you so much! How long do we do this before we move to phase 2 please?
It's more based on your levels of mobility, if you're doing the tasks in this video: ruclips.net/video/lSt1mYvIqGU/видео.html then it's worth moving on to Phase 2 and getting started on strengthening work - just make sure you are comfortable with the basics of phase 1 from a technical stand point.
Go to 02:48 if you want to skip the pep talk (because, of course, you have listened to it already) and want to get in with the routine. It’s great!
Good suggestion! :D
Just done stage 1 so good makes sense, I unfortunately got a trochanter hip bursitis two months ago which I have been doing some yoga stretches that I found on RUclips also taking turmeric and using comfrey oil all have helped greatly but side effect is that my old disc problem has returned with all the twists any suggestions for my hip so as I don’t further injure my back would be greatly appreciated.
Hi there Elizabeth, It would likely be a good option to just stick to the Phase 1 as the yoga stretches, if they're for the bursitis will likely be stretching similar muscles.
The other thing to consider is that strengthening often will be a factor that is needed, especially if you've been doing the stretching only approach for a little while now. Although it's not exactly the same, this video might well be of interest: ruclips.net/video/-g3oc9qnF3k/видео.html
Let us know how you get on with the Exercise routine & remember if you'd like to join us, you can sign up to the full Back In Shape Program at backinshapeprogram.com
How important would you say it is to keep your hamstrings stretched? Mine a very tight at the moment. Thank you for sharing!
It's helpful but i suspect building them to be strong is much more important right now for you. Stretching them helps but it should not be the focus at all :)
Is a back stretcher the one you can buy at Amazon a good replacement for a towel?
Towel is the best :) those ones on amazon tend to just not do the job right,
Do you need to be a member to access the phase 1 detailed exercises & tips? I can’t seem to find on the website.
Hi Louise, you can now get on board with a free trial to the program: which will give you this and much more: backinshapeprogram.com/7-day-free-trial/ ps. we are doing our weekly live Q&A at 4pm (UK time) today so if you do see this in time you're welcome to join us there!
Having completed the program with great success I want to recommend it to an elderly lady in her early 80's with Osteoporosis. Would this program be suitable for someone with this condition? I would be grateful for your advice please.
Hey Gina, I do hope you're well! yes the program will be suitable, however, having osteoporosis will mean that progression will need to be done more steadily. This shouldn't be confused with not progressing! I'll link to an interesting video livestream we did on osteoporosis specifically too which will hopefully be of interest to your friend: ruclips.net/video/nEcLyuo05xo/видео.html&t (I am making the assumption that the Osteoporosis is being monitored and supplemented/medicated where relevant by her GP).
@@BackInShapeProgram I do believe she is having treatment and monitoring and will send her this link. Thank you very much for your reply and yes I am doing very well and keeping up with the exercises.
@@17ginajobscastle That's fantastic to hear Gina :D I'm son pleased that you're keeping up with things! :D
Use a rolled up hand towel to support your arch for exercises 1, 2 and 5 if you are not as slim as Lara. It will remind you not to move your hips and keep the arch.
Thanks Sonja :) great little tip!
Hi I had a laminectomy L4-L5 4months ago , when I lay on my back with legs bent as in start of routine I get twitching in my calves and outside of lower legs, more in the left in several places. Is this a good or bad thing. Thanks
make sure that your spine doesn't move as you bring the legs up, commonly people will round the back, this will likely be what's triggering a little irritation.
Last week MRI showed severe L5-S1 disc herniation. I am taking medication which is helping with the nerve pain. I have been doing Faze 1 for 4 days now & get on with it ok. Is it safe for me to go to Faze 2 now or should I wait a bit before I start strengthening?
Hi Helena, with that MRI you are in the right place :) fundamentally if you are moving around the house then it is the right time to move to Phase 2 - there is no reason to delay. This video will hopefully help put things into perspective for you: ruclips.net/video/lSt1mYvIqGU/видео.html
With the second exercise are you putting resistance against your hand, or just moving the leg up to your hand?
There should be resistance, but you can see more of the coaching videos for each of these individual exercises and much more on the website :) backinshapeprogram.com/
How long after the injury has occurred should you start doing these exercises?
Start them as soon as possible :)
how can I safely decompress my middle back
Do I have to use a bath towel or can I start with a hand towel and build up?
you can use a smaller towel to begin with yes :)
The towel part really hurts when I do it but done it thats due to muscles and spasms I have but I did it for 5 mins. Now icing. That ok to feel pain whilst ido it. I have lumbar stenosis l5 s1 and pins and needles both feet bi lateral mainly when I sit and have it worse when work 12 hrs at the office.
@@BackInShapeProgram I did 5 mins jsut abit painful but I can doit jsut making sure that's ok nit causing damage jsut the muscle pain think after I got up fine walked abit and then iced. I will do this everyday. Then I go to phase 2. I will sign up online do get videos from online?
@@Lux.500 Do check out the full thing on the website @ backinshapeprogram.com just to make sure you're not missing anything out too :) the towel is such an important long term one to help that section of the lumbar spine. Just make sure you avoid rounding the low back afterwards! and watch the 2 videos that are in the Phase 1 section of the website if you haven't already :)
@@BackInShapeProgram I will so do this once a day is it phase 1 or. I go website and have look for phase 2
@@Lux.500 we recommend to do it 3x daily - shouldn’t take too long, then when you do phase 2 you sub out the middle phase 1 routine.
@@BackInShapeProgram ok will do it
I’m getting pins and needles in my feet after doing the phase 1 for 2 days, is it ok to carry on?
It is worth checking how you're doing them technique is so important. If you're finding a specific one sets of the pins and needles that is a very good clue that you're making an error there. if you just have got the symptoms today then that would be different - there are lots of potential causes for P&N it's very important that you're also looking at how you do things on a daily basis as so many activities of daily living make the back issue worse.
When I do the hamstring stretch, particularly of the left leg, then I feel a pain through a nerve down my left leg, so I can’t achieve a stretch in the right leg. What should I do?
Do double check the form on these technique wise, as quite often the bend isn't quite front he hips as it needs to be and instead there is a flexion from the low back which is not good. Work on that using the coaching videos but longer term as your back gets better you'll notice this less and less. There are also a few variation options in the Flexibility program (part of premium membership) that can work nicely, such as lying down or standing - the coaching videos really are best to watch though for getting the technique right :)
Sorry I was t clear. It is when I do a right ham string stretch that I feel the sciatic nerve being strained in the left leg. That means I cannot get much of a stretch through the right leg. I am trying to keep my lower back totally straight without flexing.
I’m having trouble finding the video I should watch first, is there a link I could follow please?
head over to backinshapeprogram.com and follow the Phase 1 material :)
@@BackInShapeProgram I worked it out over the weekend thanks.
@@poolfield2 prefect :)
hi there, I do Brazilian Ju-Jitsu - I'm in my 40s . Currently injured with lower back strain (caused by bad deadlift and aggravated by BJJ( is it possible for this program to enable me to rehab this injury so can train injury free in the future. Or is this sport too much for people with lower back pain? thank you!
Thanks for the comment! Doing this sport myself at blue belt level and competing i think there are some issues. It is such a good sport and i do believe that it can be a great one for the long term BUT you've got to be smart about it. In short regarding the program, yes it will help.
The thing is you're going to have to be strategic, you need to get your form right and rehab work done building up things in the gym properly (we help with this specifically in the program) but then when it comes to BJJ you've got to be tactical with the -re-introduction and adjust your game medium term to really steer away from stack passes etc.
@@BackInShapeProgram right, I'm in! :)
Is it safe to do the floor exercises on a bed instead? I think at the moment if I get down on the floor I'm not getting back up and I live alone so don't want to get stuck!!!
That's a very common question, of course it's fine to do them on the bed, naturally we'd prefer them being done on the floor but you have to adapt to your circumstances. :) you'll progress to the floor in no time !
@@BackInShapeProgram Lovely thank you! Didn't want to do more damage doing them on a softer surface!
@@JoJo-np8fn No problem :D no it is fine for the short term - we need to get you doing them that's the important bit!
Can you do these exercises whilst pregnant?
you might find that in the latter stages they're not practical but as long as you're able to lie on your back and able to sit in a chair, they will be perfectly fine :)
Amazing .... so much of the oposite is on YT and doesnt help - thank you 🙏
Thank you for the kind words, you're quite right though , which can make it quite confusing if you've watched those other videos - hopefully the guidance makes sense though and helps you understand the 'Why' behind the recommendations :)
Will your lower back become better by doing this for a long term
yes, it will really help long term but i would also suggest following the rest of the back in shape program to deal with the issue completely :)
@@BackInShapeProgram are there more exercises in the programm or is it nutrition related
@@differentvoices6241 It's the full rehab program 4 Phases of progressive exercise protocols (and a flexibility protocol that goes alongside things in the third Phase) here's a link: backinshapeprogram.com
Is it ok that you get pain your leg whilst doing the exercises?
Definitely check out the coaching videos to make sure that you're doing them correctly as quite often technical errors will lead to aggravation.
The towel exercise can give this which is normal but a good management strategy is to use a smaller towel to begin with for a lesser time - of course focussing on the right position too :)
Hi thank you for reply. Iv been in a lot of pain the breathing techniques and the leg lifts and the towel were good it was more the stretch exercises I struggled with
@@lisaowen2445 Yes that's most frequently the challenge, we'll have a video coming out on this in the coming weeks but essentially the hip is the only thing that should be moving on these stretches, to the degree your lower back is involved, you are likely to get irritation. As you get better at this distinction between hip joint and lower back movement, you will get less irritation :)
Well I only started today and I already have less pain. I was using heat pads and hot water bottles etc and I do think it was causing more inflammation. I have used the towel and ice today and I can walk about more. Thank you
@@lisaowen2445 Well that's awesome! :D steady progress, consistency over time and you'll do great!
how many times a day should these reps be done
We always recommend 3 times a day but you can see the full instructions at backinshapeprogram.com :)
OK to do these with a ql issue?
Yep :)