What You Need to Know to Avoid Suffering from Back Pain
4.8 (29 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
1,769 students enrolled

What You Need to Know to Avoid Suffering from Back Pain

Posture, ergonomics, exercises & unique strategies to prevent back pain. Taught by a Chiro with 19 years experience.
Highest Rated
4.8 (29 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
1,769 students enrolled
Last updated 6/2020
English
English
Current price: $37.99 Original price: $54.99 Discount: 31% off
23 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 1 hour on-demand video
  • 9 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Discover all the possible causes of your back pain and simple things you can do to fix it and stop it getting worse as you age.
  • Learn all the back pain strategies of a leading Chiropractor so you can stay active and do what you want to without pain.
  • How to have great posture when sitting, standing and sleeping so you can look and feel better!
  • Learn safe and effective stretches for your back so you can have less stiffness.
  • Discover affordable and easy ways to set-up your computer, chair and desk correctly at home and work to reduce back pain.
  • Strengthen your lower back with 6 specific exercises that are easy and safe to do.
  • How to lift and bend correctly to avoid lower back pain, disc bugles and sciatica.
  • How to choose the right pillow and mattress to support your spine properly, have a better nights sleep and improve your energy.
  • Learn about what causes sciatica and disc bulges and ways to prevent this from occurring.
Requirements
  • A need to prevent or reduce back pain in your life so you can stay active and healthy as you age.
  • Enrol now so you can start taking control of your back pain, it's easy with the right advice.
Description

Did you know that back pain is the second leading cause of disease burden overall in Australia? The Australian Bureau of Statistics 2017–18 National Health Report estimates about 4.0 million Australians (16% of the population) have back problems.

Unfortunately most people don't know how to manage their back pain very well and often if they do recover, an estimated two thirds of sufferers have a recurrence within 12 months. This leads to a vicious cycle of inactivity due to pain, stress, putting on weight and not being able to do the day-to-day activities that we enjoy such as spending quality time with friends and family.

Back pain freedom:

Luckily there are solutions out there and it is important to not give up trying to reduce your back pain.

As a Chiropractor for 19 years and ex-athlete who suffered two severe back injuries, I have been able to put together a holistic approach to back pain including all the secrets I give my patients when they visit my clinics.

I noticed after working in clinics in Australia and Hong Kong that most back pain sufferers do three main things to try and manage their pain:

1. Exercise such as walking, yoga, Pilates, stretching or swimming.

2. Treatments such as massage, Chiropractic or Physiotherapy.

3. Nothing or rest.

These are all great options but unfortunately were not really preventing and reducing their back pain significantly. By looking deeper into the causes of my back pain and my patients back pain, I could see that there are many daily habits that are actually the root cause of the painful symptoms. By showing patients how to correct these issues, they had better results that were long lasting and achievable. So I decided to create an online series with all my tips and tricks in one spot for my patients, and anyone that is ready to take control of their back pain.

What you learn in the course:

Through a series of short videos you will learn how to improve your posture and ergonomics, have better muscle tone and strength, improve your flexibility and sleep set-up which all leads to decreasing stress on your spine. This will allow the body to heal faster and over time reduce your painful symptoms. This enables you to be more active and healthier as you age, so you can live a normal active life.

Here is a summary of what you get:

  • 8 short videos that are easy to follow and very practical, to enable improvements straight away.

  • Handouts that you can print out to remind you of what you have learned and to keep you motivated!

  • Stretching and strengthening videos with easy exercises for you to follow at home- improving strength and flexibility.

  • Practical videos that show you exactly how-to set-up your desk and computer properly, to avoid back pain.

  • Information as to what causes disc bugles and sciatica and how to avoid these painful conditions.

  • A *stretching eBook for the whole body to reduce tightness.

You can complete the course videos in your own time (day or night) and at your own pace, as once you enrol you have lifetime access to the series. You can ask any questions that you have along the way to myself, Dr Fleur through Udemy or a private Facebook group that you will have access to.

*Bonus stretching eBook added 12th June, 2020.

For Udemy course reviews scroll down to the bottom of this page.

Who this course is for:
  • This course is designed for people with chronic or acute low back that want to know how to reduce their pain so they can look and feel better.
  • This course is fun and easy to do, so get started and enrol now!
Course content
Expand all 12 lectures 01:12:48
+ Introduction to the course
1 lecture 02:16

Welcome to my Spine Health Program. Watch one video per week and follow the instructions carefully. The program is designed to help you to prevent back pain in your life in every way possible. Don't rush it and enjoy the process! :)

Preview 02:16
+ Week 1- Stretching
1 lecture 11:12

This week we focusing on stretching. Please read the health disclaimer prior to commencing. It is best to perform the stretches at the same time every day so that you develop a routine. You should just feel a gentle stretch in the muscle to begin with so start slowly. I suggest that you continue these stretches for the entire program apart from one week as specified. They are very gentle and relaxing.

HEALTH DISCLAIMER

Always speak to your doctor before starting an exercise program. If you feel any pain, pins and needles, dizziness or discomfort during or after these exercises seek medical advice from a health professional immediately and stop doing these stretches.

This program is for educational purposes only and reliance on any information in this video is solely at your own risk.

Preview 11:12
+ Week 2- Sitting posture
1 lecture 07:28

This weeks video is all about sitting posture. This is really important as many of us sit for hours a day at work, getting to and from work and at home relaxing.

Make sure you think about how you are sitting a few times a day and correct it. Also, improve the set-up of your computer and chair at home and work.

Regardless of how much you are sitting a day always try and reduce this and get up and move around at least every hour. Studies have shown that sitting for more than 6 hours a day is harmful to our health. If you do have to sit a lot all day improving your posture is essential for your body and spinal health.

Preview 07:28
+ Week 3- Strength
1 lecture 13:22

This week is all about basic body strength to support your spine. If it has been a long time since you exercised or you have experienced acute pain recently then I suggest that you do one set to begin with and then when you feel comfortable progress to a second set. It is best to do your stretches first and then continue with your new strength exercises. Please read the health disclaimer before you commence and speak to your doctor. Print out the resource sheet and put it somewhere to remind you to do your exercises everyday. Do them all once per day. If your pain increases during a particular exercise then stop doing it and try the next exercise. If you have any questions please ask me on the forum page.

Have fun!


HEALTH DISCLAIMER

Always speak to your doctor before starting an exercise program. If you feel any pain, pins and needles, dizziness or discomfort during or after these exercises seek medical advice from a health professional immediately and stop doing these strength exercises.

This program is for educational purposes only and reliance on any information in this video is solely at your own risk.

Low Back Strength- Follow me as we go back to basics and get your core stronger.
13:22
+ Week 4- Sleep posture and bedding
1 lecture 06:35

This video is all about our sleep posture as well as how to choose the right pillow and mattress. I decided that the best way to research this topic was to speak to an expert in the field, a Chiropractor who also runs a bedding shop. Sleep posture is incredibly important as we should sleep 7-9 hours a night and this needs to be restful, comfortable sleep. Poor sleep posture puts excessive strain on our spine. The handout also gives a good summary so have a read of that too. Sleep well!


Reminder: Continue doing the strength exercises this week but you can have a break this week from the stretches.

Sleep Video- I interview a bedding expert and ask some great practical questions
06:35
+ Week 5- Lifting and Bending
1 lecture 02:31

This weeks video is all about how to lift and bend correctly which involves being able to squat well. Follow the instructions carefully and then practice ten squats everyday. The squats should be performed to the depth described in the handout, so just a half squat. Remember to squat when you are bending during housework and lifting items, and brace your abdominals.

Don't forget to read the health disclaimer before commencing.

Reminder: Continue with the stretches, strength exercises and squats everyday this week.

HEALTH DISCLAIMER

Always speak to your doctor before starting an exercise program. If you feel any pain, pins and needles, dizziness or discomfort during or after these exercises seek medical advice from a health professional immediately and stop doing the squats.This program is for educational purposes only and reliance on any information in this video is solely at your own risk.

How to squat- This is essential for lifting and bending without back strain.
02:31
+ Week 6- Standing Posture
1 lecture 05:05

Do you stand all day for work or just like to stand a lot? Standing for long periods can be stressful to the spine if it is done incorrectly. Check out the video and follow the tips while watching it. Print out the resource sheet and remind yourself everyday this week to stand well.

Reminder: Continue with the stretches, strength exercises and squats this week.

Only 2 weeks to go and you have completed the program!! :)

Practical tips to perfect standing posture and then it's your turn to do it!
05:05
+ Week 7- Preventing Injuries and Choosing a Practitioner
2 lectures 04:08

Here are some basic tips to avoid getting injured around the home and also a summary of what you have learnt so far.

Reminder: Keep going with your stretches, strength work and squats. This is your last week! :)

My 6 basics tips to avoiding back injuries at home.
02:17

Here you learn how to find someone to treat your back and maintain it.

If you have any questions post them in the discussion area.

Print out the attached resource to remind you to get yourself treated and how to avoid getting injured.

How to choose the right back care practitioner for you.
01:51
+ Congratulations!!
1 lecture 00:21

Well-done! I hope you have enjoyed your journey to better back health. Please post any comments or questions that you have in the discussion section. I would love to get your feedback. Also, let me know if there is anything else I can do to help you in the future.

I would suggest that you continue doing your stretches and strength exercises a few times a week to maintain your improvements. Review the other handouts a few times a year to remind you. Never give up trying to improve your spine health so that your pain doesn't come back or get worse.

Please leave a review for me, I would really appreciate it!

Cheers!

Fleur :)

P.S Here is my website and blog details: www.spinehealthprogram.com

Facebook Page: https://www.facebook.com/spinehealthprogram/

Some steps for what's next....
00:21
+ Bonus Lectures
2 lectures 19:50

These stretches are perfect for people that sit all day for work. They are also great if you are taking a long flight, bus or car trip or maybe you are unable to get down on the floor to stretch for some reason. Printout the handout and take it with you so that you remember what to do. As I have said previously stretching has many benefits especially if you have a sedentary lifestyle.

Happy Stretching!! :)

Bonus 1- Sitting Stretches and Stretching eBook for the whole body.
08:52

This informative lecture explains everything you need to know about disc injuries. I will talk about these topics:

  • What is a lumbar disc made of and what is its role in our body?

  • Prevalence of disc injuries.

  • Types of disc injuries explained including disc bulges, herniations, protrusions and sequestrations.

  • Symptoms of a disc injury.

  • What causes damage to spinal discs.

  • How can a disc injury be diagnosed.

  • Common types of treatment.

  • Red flags for low back pain.

Bonus Questions and Answers:

  • Is it possible for a disc to heal?

  • What is conservative treatment?

  • Why are some disc bulges painful and others pain free?

Bonus 2- Theory Lecture- Disc Injuries including their prevalence and symptoms.
10:58