Back Care: Treat, Manage & Eliminate back pain

Name: Back Care: Treat, Manage & Eliminate back pain
Rating: 4.7 (71 reviews)

Your complete back care solution: aids recovery, builds strength, prevents recurrence & chronic back pain holistically

Highest Rated

Created byJosie McKenlay

Last updated 6/2026

English

What you'll learn

How to treat back pain and eliminate it
Simple exercises to address muscle imbalances and improve posture
Simple self-massage ball rolling techniques and stretches for those muscles that most commonly contribute to back problems.
How to deal with the acute and healing phases and how to maintain a healthy back
How to prevent a recurrence of back pain
How to build a girdle of strength
Simple anatomy and physiology so that you can understand how back problems occur

Course content

7 sections • 16 lectures • 2h 13m total length

Introduction0:54
Need Translation? Start here0:32
Myofascial Release Ball Information0:37
Course Guide3:37
There is a more effective and efficient way to approach this course. Please read the guide before you begin.

Yoga Nidra Relaxation16:43
Use any time, but particularly now to help you relax and rest.
Mobility & Stability: An Introduction1:03
Mobility & Stability Sequence12:13
Moving your body will help the healing process by getting oxygenated blood to your back. Moving the spine in all directions every day will help maintain the health of your spine, something we should all be doing every day. Only move as far as is comfortable and gradually build on this range as the days go by. Just 2 or 3 repetitions each time is a good start and try to do these exercises 4 times a day. This will also prevent stiffness from setting in during this period of relative immobility.
Finding Neutral & Core Muscles6:25
The deep core muscles - vital in supporting the spine and maintaining good posture, thereby avoiding back problems - will fire up only when your pelvis is in a neutral position. This refers to the ideal placement of the pelvis whereby the muscles can work in harmony, reducing muscle imbalances and, again, avoiding recurring back problems. It's important, so please take the time to learn it, even if it feels strange to start with.
Strengthening the Core7:17
Once your have found your neutral position and located your core muscles, you need to strengthen these muscles in order to maintain this ideal pelvic placement. Engaging the core muscles also has a lifting effect through the spine, reducing pressure on the lower back.

Gluteal Ball Rolling7:49
This can feel very uncomfortable, especially if you go for a smaller, firmer ball! You will know when you "hit the spot"! An excellent way of releasing the deep myofascial tissue in the buttocks which often contributes to lack of mobility and low back issues.
Psoas Release5:45
The psoas originates in the lumbar/lower thoracic area of the spine and stretches diagonally through the body, attaching to the upper inner femur (if you can visualise this). You have some stretches for this area, but the pressure of the ball on the muscle can really help with this. DO NOT EAT before practicing this. It can be a strange, uncomfortable sensation to begin with but you'll soon get used to it.
Decompress the Spine5:26
This should feel great, especially as you get between the shoulder blades and higher into the upper back area, so useful for any achy back issue. Really nice way to finish, followed by yoga nidra to fully relax, vital for full recovery.

Requirements

You will need a mat. Yoga blocks, blankets, firm cushions would all be useful but not essential

Description

Transform your back health with my comprehensive Back Care Course—designed to support recovery and prevent future pain through every phase: acute, healing, and maintenance. Ideal for individuals suffering from chronic or acute back pain, this program blends therapeutic Pilates, restorative yoga, self-myofascial release, and guided meditation to relieve tension, improve posture, and strengthen core stability. Learn how to manage flare-ups, accelerate healing, and build long-term resilience with expert-led movement strategies and mindful practices. Whether you're recovering from injury, managing spinal conditions, or seeking preventative care, this holistic approach empowers you to take control of your back health. Suitable for all levels, this course promotes mobility, flexibility, and functional strength—helping you move with confidence and ease.

Back pain affects around 80% of us at some time or other, with many people living with constant chronic back pain. In most cases, back problems can be eliminated and prevented with some very simple strategies.

“If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.” - Joseph Pilates

This course uses Pilates, yoga and other therapies to help you live a life free from back pain. Pilates is widely recognised as a means of correcting muscle imbalances and improving posture, crucial for the health of your spine. The majority of my clients see an improvement within the first 3 or 4 weeks of starting this program.

"I am a physiotherapist and have to teach a lot of clients to self-manage their symptoms of mechanical low back pain. I found this course to be exceptionally good at explaining and demonstrating many effective strategies, exercises and stretches to guide clients through a back care routine and to manage and improve their symptoms. The different sections are excellent in breaking down the stages of recovery and guiding the client into longer-term maintenance and self management. I definitely found this course beneficial to me."

This course will teach you

How to relieve pain and reduce inflammation in the early acute phase
Yoga Nidra relaxation to release tension and help you relax in order to promote healing
Stretches for the three muscle groups that commonly contribute to back pain
Exercises to get you moving safely again and further promote healing
Basic anatomy & physiology to help you understand how back problems occur and why exercise is key in preventing future problems
Simple core strength exercises to offer support for your spine
An exercise sequence to aid recovery and build a girdle of strength
An exercise sequence to maintain a healthy back
Ball rolling self-massage techniques to release myofascial tension and decompress the spine to allow for freer movement

Join today and experience lasting relief, enhanced wellbeing, and a stronger, pain-free back.

Who this course is for:

If you have or have had a bout or recurrence of non specific low back pain, this course is perfect for you.
If you have chronic back ache, this course will help reduce discomfort and prevent the problem from getting worse.
If you are a Pilates teacher you will almost certainly have clients to whom Pilates has been recommended coming to you for help. This course will give you a guide to effectively helping them recover.

Back Care: Treat, Manage & Eliminate back pain

What you'll learn

Explore related topics

Course content

Introduction4 lectures • 6min

Rest & Recuperation5 lectures • 44min

Building a Girdle of Strength1 lecture • 19min

Ball Rolling Therapy3 lectures • 19min

Recovery1 lecture • 25min

Mainenance1 lecture • 19min

Bonus Section1 lecture • 1min

Requirements

Description

Who this course is for: