- Do you know that back pain injuries, the most common problems, affects about 80% of people and it can be either acute or chronic (1)?
- And do you know that lower back pain causes stiffness and muscle spasm as associated symptoms that makes your life more difficult?
If you suffer from any type of cervical pain or lower back pain or you might have been diagnosed with herniated disc, scoliosis or bulged disc you are in the right place.
The following five, 5 stars’ case studies results featuring Jan, Dr Christian, Hayley , Franco and Elizabeth Tiffany or Michaela will help you understand how you can leave your back pain behind, get better faster, recover from excruciating back pains and keep accomplishing great goals in your life.
When it comes to finding a solution for your back pain, you may find some exercises on the internet that are not the right ones for your case because the causes for back pain are diverse and so are your back pain rehabilitation options.
Fortunately, here you will get expert guidance about everything and anything you need to know about your back injuries.
Comprehensive Assessment
If you don’t assess you guess.
You as an individual need to be comprehensively assessed for your back problem and take swift action using a laser sharp exercise programme customised for your specific case.
To find the right exercise regime for yourself, you need to find your lower back pain causes first.
Common Causes For Back Pain
- The causes for back pain are many but one of the most common cause for office workers is prolonged sitting.
Do you know that an average of 7 hours sitting throughout the day can cause you chronic low back pain, and the more time you spend sitting the more serious your back pain gets (2)?
- If your day job requires sitting all the time on a chair in an office or if you are working from home, in both scenarios you may experience pain and stiffness in your lower back.
- Another reason for having back pain is heavy lifting or lowering.
If your work requires repetitive lifting and lowering objects you might be experiencing backache.
That’s because you are struggling with your posture, muscle imbalances, core, your back strength and might not follow the proper biomechanics while lifting and lowering heavy objects thus your muscles get fatigued easily when loaded (3).
- You may think about taking a painkiller to get rid of the suffering, although the pain only goes away for some time and then reoccurs when you continue doing the same job.
Are you suffering from cervical pain, lower back pain or sciatica pain?
Does your back pain stop you from living life as you want it?
- Contact Jazz for a FREE CONSULTATION NOW!
Solution For Occupational Low Back Pain
In case you have work-related low back pain and seeking the best solution for lower back pain, you can request workplace modification (4), which includes,
- Proper ergonomic chairs
- Using biomechanical techniques for lifting and lowering
- Taking frequent breaks between long hours (5).
But that’s not all
Another option that most people try is searching the internet for exercises to treat their back pain.
If you are one of these people then in this article you will find the best solution for lower back pain.
While internet surfing you may come across many easy to do and familiar exercises, postures, or seating advice, but not everything on the internet is created for you specifically and your type of back injury.
The pain in your back may be perceived as similar to the pain of other people, but the structures affected in your back may be different because your mechanism of pain and injury is a different one.
Read on to know more about the mechanisms of back injuries and the probably affected structures in your back.
And always ensure that you have medical or physiotherapy exercise clearance before starting any back rehab exercise protocol.
Mechanism of Injury
The mechanism of injury is how the spine acquires an injury, and it is an important factor in determining the rehabilitation programme and prognosis for your back pain.
An injury to the back can occur due to two phenomena,
- Traumatic shock injury in which the back is injured by a sudden forceful jerk that could displace the disc or vertebrae and also affects the ligaments of the spine.
It involves falls or accidents and is life-threatening requiring surgical treatments (6).
- Overuse injury in which the spine is affected by low intensity, repetitive movements over a longer length of time.
It takes months or years to develop and this includes sports injuries (7).
Prolonged sitting in your office or at home is also a cause of overuse injury to the back as sitting requires muscle work and the upright posture does have a compressive force on the back (8).
- Are you suffering from cervical neck pain, lower back or sciatica pain and have a diagnosis?
Is your pain excruciating, sharp or dull and stops you from living your life at full?
- Contact Jazz for a FREE CONSULTATION NOW!
Structures In Your Back Vulnerable To Injuries
The following structures in your back may get affected due to postural problems, muscle imbalances, poor exercise form and prolonged sitting,
- Bones: When the vertebral bodies are deformed or misplaced
- Disc: The most common cause of back pain is when you have a disc bulge or disc prolapse.
- Nerves: The disc bulge often compresses the nerve underneath causing pain to radiate to your leg.
- Ligaments: You can only get a ligament injury in your spine if a high amplitude force hits your back.
- Muscles (3): Heavy lifting and lowering increase muscle spasms in your back leading to pain.
- Facet joints: They are small joints at the back of your back, when they get stiff you will have pain in extension most probably.
Importance Of Comprehensive Assessment
To determine which structure is involved in your back pain, you need a comprehensive professional assessment.
- Starting an exercise without a proper assessment can put you into the worst-case scenario and instead of recovery you put yourself at the risk for a long-term disability (9).
If you get back pain and try to search on the internet for exercise prescription, merely without any assessment of the structures involved in your case.
If your back pain is of the type where you need to do assessment-based exercises (customised), but you just searched on the internet and it suggested a few different exercises.
If you, unfortunately, start doing these, your condition will become worse.
Yes!
That’s right.
To understand this concept further, let’s say you have a disc problem that causes you pain, but you do the exercises that are specific for facet joint pain.
So, this is where the problem lies, by doing the wrong movements you are stressing the disc instead of relieving it (9).
Here we have the perfect example of Franco, who also had herniated disc at lumber and thoracic regions and rehabilitated his back injury using this programme.
“I’ve had no flare-ups since training with Jazz. I have no more dullness or low level of constant pain on my back. I can move freely without thinking about movement. I can play with my son without fear of injuring myself. I am stronger, faster and better. I now know there is a safe and healthy way towards a flexible and strong body and back pain-free if you suffered from a back injury.”
- Franco V
How To Identify That The Exercise I Do Is The Wrong One?
Pain is the sign of doing the wrong exercise.
If your pain increases rather than decreases, it is an indication that you are doing things the wrong way.
Another way to remember the identification of a wrong exercise is going along the mnemonic PAIN.
- P: Pain, that increases, and radiates more than the previous day.
- A: Anxiety or Agitation comes whenever you start thinking about exercising. You will start feeling uncomfortable before you even start.
- I: Immobility, you won’t be able to move with ease due to increased feeling of stiffness.
- N: No recovery will be seen. You will feel worse day by day.
Since, your back rehab journey start with a comprehensive assessment all these and a lot more are taken into account.
Are you suffering from cervical neck pain, lower back or sciatica pain and have a diagnosis?
- Contact Jazz for a FREE CONSULTATION NOW!
Best Way To Rehabilitate Your Back?
If you are thinking about self-assessment and prescription of exercises for back pain, then you are going the wrong way.
Just like all other conditions, the best way to rehabilitate your back pain is by consulting an expert physician or a personal trainer specialised in back injury rehabilitations.
Alongside your existing back pain diagnosis, following the SOAP (Subjective, Objective, Assessment, Plan) protocol can help determine the cause of the backache and give the right intervention (10).
You need to hire a long-term personal trainer who is both qualified and experienced enough to perform a detailed assessment of your back pain before design an exercise rehabilitation programme.
Even if you know some exercises to strengthen lower back, it is not advisable to just start doing all these since it can lead to re-injury, instead find an expert personal trainer for back pain exercise prescription.
Hayley found her London personal trainer to be the most accurate person for her herniated disc rehab and chronic sciatica pain.
“No other personal trainer could back up their claims in this way, so I started training with Jazz! Jazz sees you as a real person, not just a ‘client’. He was wholeheartedly invested in my recovery, would check in on me between sessions and was 100% focused and ‘present’ during my training”
In the era of the pandemic or if you are not living in the same town, having an expert personal trainer who knows how to treat back pain, and provides customised online home programmes for your back pain is the best option so far.
- Contact Jazz for a FREE CONSULTATION NOW!
Make it or break it
Deciding which way to follow regarding your backache intervention, you really need to give customised personal training sessions a try.
Exercises for back pain include customised for your needs core strengthening and stabilisation exercises that you need to perform in close monitoring of an expert if you have disc problem.
An expert online personal trainer will not only customise your back injury recovery for your specific physical pain but also inspires you and gives you the motivation to stay fit and healthy.
As experienced by Elizabeth Tiffany while training with Jazz,
“I found Jazz to be very supportive and always motivating me to achieve my best safely. I also found him to be very supportive at times when I had an injury flare-up. After 8 months of training this lower back pain is a rare occurrence and also importantly my back and core feel stronger, and I am able to move more freely. My strength has increased significantly.”
– Elizabeth Tiffany Edwards.
It can be a make-it-or-break-it decision for you to start getting strong and balanced in a safe manner using online training sessions from a certified professional.
I am making it easy for you, by providing you with customised online personal training programmes for your specific needs, assessing everything correctly and keeping an expert eye on your moves, ensuring your safety, and always guiding you to take the right step.
It took Hayley 16 session only to overcome excruciating back pain.
“One day, just after my 16th session, the pain suddenly decreased too next-to-nothing! It was like a miracle. Jazz has helped me and many others recover successfully from their injuries. His knowledge about anatomy, physiology, nutrition and how to exercise safely – SAFELY being the key word, I believe, is unparalleled.
- Hayley Ball.
How it all works?
If you are still searching online trying to find how to treat back pain – you need to stop, and read Dr Christian, Franco, Hayley, Emma and Elizabeth Tiffany testimonials.
- I will start your successful back rehab programme by performing a comprehensive assessment.
- The assessment will be followed by a laser sharp customised for your goals back rehabilitation programme.
Just don’t hesitate discussing your problems with us.
All you need to do is tell the details about your back pain and – assessment based – I will design the perfect exercises for strengthening lower back.
- The process is simple, you will be asked all the required questions regarding your diagnoses and pain history and you will be provided with 121 coaching, knowledge transfer and all the support to start your back rehab personal training programme.
Who is Jazz Alessi?
Jazz Alessi is a specialist personal trainer and back rehabilitation expert based in London.
He is also a long-term expert Harley Street Nutritionist and provides specialised exercise and nutrition programmes for back rehabilitation.
Jazz is very pro-active and consistent in his profession providing 5-star support to his clients.
Jazz is well experienced in rehabilitation cases of back pain, disc pathology, sciatica, and postural problems by thorough assessment and customised exercise programmes.
He is an elite personal trainer London based and well known for making recovery a reality in spine injured patients by implementing his customised training, back rehabilitation, and body conditioning skills collectively and precisely.
Being a professional and goal-oriented back rehabilitation expert, Jazz holds the credit for rehabilitating patients with some life disabling injuries.
- Keen to get started and rehab your back?
Contact Jazz for a FREE CONSULTATION NOW!
REFERENCES:
- Patrick N, Emanski E, Knaub MA. Acute and chronic low back pain. Med Clin North Am. 2014 Jul;98(4):777-89, xii. doi: 10.1016/j.mcna.2014.03.005. PMID: 24994051.
https://pubmed.ncbi.nlm.nih.gov/24994051/
- Park SM, Kim HJ, Jeong H, Kim H, Chang BS, Lee CK, Yeom JS. Longer sitting time and low physical activity are closely associated with chronic low back pain in population over 50 years of age: a cross-sectional study using the sixth Korea National Health and Nutrition Examination Survey. Spine J. 2018 Nov;18(11):2051-2058. doi: 10.1016/j.spinee.2018.04.003. Epub 2018 Apr 17. PMID: 29678404.
https://pubmed.ncbi.nlm.nih.gov/29678404/
- Ma Y, Shan X. Spasm and flexion-relaxation phenomenon response to large lifting load during the performance of a trunk flexion-extension exercise. BMC Musculoskelet Disord. 2017 Nov 29;18(1):505. doi: 10.1186/s12891-017-1869-6. PMID: 29187168; PMCID: PMC5707781.
https://pubmed.ncbi.nlm.nih.gov/29187168/
- Matsudaira K, Konishi H, Miyoshi K, Isomura T, Takeshita K, Hara N, Yamada K, Machida H. Potential risk factors for new onset of back pain disability in Japanese workers: findings from the Japan epidemiological research of occupation-related back pain study. Spine (Phila Pa 1976). 2012 Jul 1;37(15):1324-33. doi: 10.1097/BRS.0b013e3182498382. PMID: 22246538.
https://pubmed.ncbi.nlm.nih.gov/22246538/
- Sheahan PJ, Diesbourg TL, Fischer SL. The effect of rest break schedule on acute low back pain development in pain and non-pain developers during seated work. Appl Ergon. 2016 Mar;53 Pt A:64-70. doi: 10.1016/j.apergo.2015.08.013. Epub 2015 Sep 10. PMID: 26674405.
https://pubmed.ncbi.nlm.nih.gov/26674405/
- Kumar R, Lim J, Mekary RA, Rattani A, Dewan MC, Sharif SY, Osorio-Fonseca E, Park KB. Traumatic Spinal Injury: Global Epidemiology and Worldwide Volume. World Neurosurg. 2018 May;113:e345-e363. doi: 10.1016/j.wneu.2018.02.033. Epub 2018 Feb 14. PMID: 29454115.
https://pubmed.ncbi.nlm.nih.gov/29454115/
- Aicale R, Tarantino D, Maffulli N. Overuse injuries in sport: a comprehensive overview. J Orthop Surg Res. 2018 Dec 5;13(1):309. doi: 10.1186/s13018-018-1017-5. PMID: 30518382; PMCID: PMC6282309.
https://pubmed.ncbi.nlm.nih.gov/30518382/
- Jia B, Nussbaum MA. Influences of continuous sitting and psychosocial stress on low back kinematics, kinetics, discomfort, and localized muscle fatigue during unsupported sitting activities. Ergonomics. 2018 Dec;61(12):1671-1684. doi: 10.1080/00140139.2018.1497815. Epub 2018 Oct 20. PMID: 29985116.
https://pubmed.ncbi.nlm.nih.gov/29985116/
- Mann SJ, Lam JC, Singh P. McKenzie Back Exercises. 2020 Dec 7. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan–. PMID: 30969542.
https://pubmed.ncbi.nlm.nih.gov/30969542/
- Podder V, Lew V, Ghassemzadeh S. SOAP Notes. 2020 Sep 3. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan–. PMID: 29489268.
https://pubmed.ncbi.nlm.nih.gov/29489268/
