Mastering Lower Back Pain

Hi, and welcome to this course! 🎉

If you've experienced pain for more than 3 months, I recommend starting this course with the videos in the chronic section which is short but which helps people know if they're at risk of worsening chronic lower back pain and what they could do to avoid that.

For people with more acute / sub-acute lower back pain I still recommend going to the chronic lower back pain section and watching the "worthwhile lower back pain test" video, as it shows people what risk of developing chronic lower back pain they're displaying. In the case of a medium or high risk, then the rest of the chronic lower back pain section will be able to help in contributing to decrease lower back pain.

• Acute section acts mostly on joint hygiene: range of motion exercises, specific mobilisations and manipulations - and on muscle tension : massage techniques and a little stretching, though more stretching exercises can be found in postureplan's "Back Relief Crash Course" and “Gentle 5-min Back Exercises”.

It's most helpful for relieving pain in the moment and getting to know your back more. I recommend trying the different techniques and applying those that help for a couple of weeks.

• Sub-acute section acts more on body awareness, muscle control, and muscle strength, with exercises like fundamental posture correction, deep abdominal muscle awareness and back strengthening exercises.

If the pain is more mild and after a couple weeks of having put the acute section techniques into practice, I recommend moving on to the sub-acute exercises. These will help put the back back on track in the medium to long term.

I hope you get a lot out of this course! 👏✨