Posture, Ergonomics and Exercises to Prevent Back Pain
4.9 (7 ratings)
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Posture, Ergonomics and Exercises to Prevent Back Pain

All you need to know to avoid suffering from back pain in your life.
4.9 (7 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
60 students enrolled
Last updated 11/2015
English
Price: $20
30-Day Money-Back Guarantee
Includes:
  • 1 hour on-demand video
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What Will I Learn?
Have great posture when sitting, standing and sleeping.
Set-up your computer, chair and desk correctly to reduce back pain.
Stretch your low back safely and effectively.
Strengthen your low back with 6 specific exercises.
Lift and bend correctly to avoid low back pain.
Choose the right pillow and mattress to support your back properly.
View Curriculum
Requirements
  • Before the course begins make sure that you have checked with a health professional that you are able to do very easy stretches and strength exercises.
Description

The aim of this course is to make you look and feel better!

Through a series of short videos you will learn how to improve your posture and ergonomics, have better muscle tone and decrease your pain. This will allow you to be more active and healthier as you age!

The course is for back pain sufferers whether it's acute or chronic. It consists of 8 short videos that are easy to follow as well as handouts that match the content to help you along.

"Over the past 15 years I have helped thousands of people have less back pain and be more active and healthy. I would strongly recommend that you try my course as you will feel many benefits as you age." Dr Fleur Castlereagh.

This course is fun and easy to do, so get started now!

Who is the target audience?
  • The Spine Health Course is designed for people with chronic or acute low back that want to know how to reduce it.
  • You do not need any prior education or skills
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Curriculum For This Course
Expand All 12 Lectures Collapse All 12 Lectures 01:12:48
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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 Practical Lecture- Sitting Stretches
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 Theory Lecture- Disc Injuries including their prevalence and symptoms.
10:58
About the Instructor
Dr Fleur Castlereagh
4.9 Average rating
15 Reviews
365 Students
3 Courses
Chiropractor and Sports Trainer

Dr Fleur Castlereagh has 15 years of clinical experience in treating people with lower back pain. She has also experienced years of pain herself after suffering a back injury at the age of 13. Fleur's programs help people to reduce their pain and become more active in the process, so they can live a happy and healthy life. Fleur has created several back courses about posture, ergonomics and Pilates. For more back care information visit her website.