Beating Back Pain: Your Guide to Full Back Recovery

Are you tired of struggling with back pain and looking for a comprehensive guide to help you achieve full recovery?

Look no further than our guide to beating back pain and restoring your back’s strength and flexibility!

Nothing is as common as back pain!

According to World Health Organisation (WHO), low back pain was identified as the most common cause of disability among young adults in the UK. [1]

Back pain is also considered the leading cause of activity limitation and work absence throughout much of the world with over 100 million workdays lost per year in the UK alone. [1]

These are probably the reasons why the numbers searching for back pain rehabilitation London and specialised personal trainer for back pain in the UK are constantly on the rise.

And because back pain is one of the recurring symptoms, many people believe that: “Once back pain, Always back pain”.

Well, with the inappropriate lower back rehab, this statement could be true.

Yet, with the right personal trainer for back pain it goes like:

“Once strong and addressed correctly, forever strong”.

Learn how Hayley, Jan, Dr Christian, Michaela, Elizabeth Tiffany , M Taylor and Franco successfully rehabbed their back injuries and beat their back pain.

So, in order to beat your back pain, all you need to do is spot, assess, explain and address it by a specialised personal trainer for back pain professionally and in the correct customised manner, so the changes will last.

Here is what the experts in back pain rehabilitation London have to tell you about lower back rehab.

Back Pains Are Not All The Same

As per expert personal trainer for back pain, your back is a complex structure that contains different tissues; each for a unique purpose. This is why it is crucial to get properly diagnosed before looking for back pain rehabilitation London programmes.

Before deciding which lower back rehab plan suits you the best, you need to understand what your back is made of.

In the center, there is the spine, which consists of 33 vertebrae; those are:

• 12 dorsal,
• 7 cervical,
• 5 sacral,
• 5 lumbar, and
• 4 coccygeal [2]

These vertebrae contain your spinal cord within the spinal canal.

It’s a vital part of your central nervous system as it gives rise to all the nerves that course all the way along your arms and legs.  [2]

So, how are these vertebrae held in place?

Your vertebrae are aligned on top of one another with discs in-between. They are also surrounded by a number of:

• Muscles,
• Ligaments,
• Soft tissues and
• Blood vessels [2]

With this complex structure, it’s difficult to find one reason for all back problems.

Thus, it’s impossible to find a one-size-fits-all lower back rehab programme.

Instead, it requires a specific lower back rehab programme tailored by a professional personal trainer for back pain to assess and solve the problem at its root while taking into consideration all aspects as back pain not only does affect you physically, but also emotionally.

“Emotionally, it was really difficult as I couldn’t participate in all activities that I would have liked to” Says Elizabeth, who is now pain-free thanks to Jazz Alessi’s tailored back pain rehabilitation London.

You can get your pain assessed and related to your back problem as well as get the proper rehabilitation plan specifically tailored for your case.

Request a FREE CONSULTATION with Jazz Alessi, and start to put an end to your back pain!

Where is my Back Pain Coming From?

Back pain can come in different forms, it can occur as dull constant pain or sudden sharp pain. [2] It may also be:

• Localized pain: (i.e. confined to one area)
• Referred pain: (i.e. radiates to other areas such as the arm and hand, the upper back, or the lower back, and might also radiate into the leg or foot). [2]

All these pains have in common is: they are disabling…

“When in pain, I couldn’t move properly. I couldn’t even walk properly.” Says Franco V, who had suffered from back pain for over 20 years.

The nature and site of pain help expert personal trainer for back pain determine where the pain comes from and how to get rid of it. [2]

Common causes of back pain include:

Musculo-ligamentous strain:

Injury of muscles, tendons or ligaments is one of the most common causes of mechanical back pain. [2]

This soft tissue injury can be sudden due to a rapid, sudden movement of lifting or twisting.

Or it can occur over the time due to repetitive stress, muscle weakness, muscle imbalance or faulty posture. [2]

Spondylolysis:

With advanced age, vertebrae undergo degenerative changes that are accompanied with formation of spurs and osteophytes (abnormal growth of bones due to friction). [2]

Spondylolisthesis:

This is usually a more intense form of vertebral degeneration that includes slippage of one vertebra out of its place. [2]

Wondering whether you have Spoldylosis, Spondylolysis or Spondylolisthesis?

• They might all sound the same, but there is a huge difference in pathology and rehab plans for each.

Request a free consultation now with Jazz Alessi, and find out the best back pain rehabilitation plan for you.

Herniated nucleus pulpous:

Discs that lie in-between your vertebrae sometimes bulge out of place, compress and irritate neighbouring structures leading to inflammation and pain.

Although herniated and degenerated discs are thought of as age-related problem, studies revealed that it can occur as early as the second decade of life with higher incidence in athletes and active persons. [2], [4]

The worst part about discs is: they massively affect the quality of life [2], [4],

“My life was very restricted” adds Elizabeth in her testimonial.

Referred pain from the hip:

Sometimes, a problem elsewhere can feel like back pain. For example:

• Hip injuries,
• Hip arthritis,
• Hip Bursitis and
• Hip muscle strains [2]

Can radiate pain to the lower back and deceive you into thinking you have a problem in your back.

Visceral Pain

Another reason why back pain can be misleading is: it can be due to a problem in your pelvic or abdominal organs. For example, problems like:

• Kidney stones
• Endometriosis (buildup of uterine tissue outside the uterus)
• Aortic aneurysms (abnormal dilatation of the aorta wall)

Can lead to dull, or even sharp pain that radiates to the lower back. [5]

Systematic problems that involve the back

In some cases, your back may not be the troublemaker.

In this case, dealing with the back pain and overlooking the full picture would be a waste of your time and effort.

Here are some examples of what might be causing your back pain:

• Fibromyalgia (a chronic pain syndrome involving widespread muscle pain and fatigue)
• Osteoporosis (decreased bone density)
• Chronic fatigue syndrome
• Chronic Lyme disease
• Vitamin D deficiency [5], [3]

So, it’s important to carefully assess and locate the problem for more effective rehabilitation.

Pain can be vague and misleading, but with the help of a professional back pain rehab specialist like Jazz Alessi, all you need to do is describe your pain and let Jazz Alessi design the customised rehab plan for you.

• Request a FREE CONSULTATION now!

Is It Time For Rehab Yet?

Nothing is easier than thinking: “Pain will go away on its own”.

It makes sense because your body naturally tends to heal itself, contain any damages, compensate for defects and make up for the losses.

It’s typical that acute low back pain recovers on its own, and you can fully recover within 4-6 weeks following injury. [9]

However, rehabilitation can:

• Make this duration shorter
• Prevent and limit to the absolute max back pain recurrence and
• Prevent and limit complications

In addition, in order to be on the safe side, you need to be aware of some red flags that tell you it’s time to consult an expert. Here are some:

• Sharp Pain that lasts for more than a week

If you’ve injured your back, you might experience acute pain that remains sharp for the first 24-48 hours. [2], [3]

This pain comes from strain in your muscles or sprain in your ligaments; it can also be associated with muscle spasm.

Usually, it’s a self-limiting pain that improves with:

• Rest,
• OTC pain killers
• Heat or ice application. [2], [3]

However, if your pain lasts for more than a week with no improvement, you might be looking at something more than a simple strain [2], [3], [5]

• Little niggles that keep coming back

Even if your pain is mild, having it come and go repeatedly indicates that the problem is still in place and it will keep coming back.

At this point, a professional rehab expert can help you localise the problem, and beat the pain before it gets worse.

• Referred pain, tingling and numbness

Radiculopathies (referred pain and tingling along the course of a nerve) is one common symptom in back pain that indicates your nerve is being compressed and irritated. [5]

Seeing a professional for nerve pain is crucial, because prolonged pressure on the nerve can lead to nerve damage and permanent disability. [5]

• Drop foot

If you’ve difficulty clearing your foot off the floor, this may indicate loss of movement in your ankle muscles which may be due to:

• Radiculopathy
• Severe muscle weakness
• Spinal canal stenosis
• Neuropathy (problem with the peripheral nerves) [6]

You need to see a clinician to determine the cause and start the treatment followed directly by rehab as soon as your clinician approves.

• Loss of Sensation

Losing sensation in the saddle area (the inner thighs, inner legs, perineum and the buttocks) might be felt as:

• Complete anesthesia (loss of sensation)
• Paresthesia (abnormal sensation) [2], [8]

This symptom indicates multiple lumbar and sacral nerve compressions and it may be a red flag for cauda equina syndrome or spinal canal stenosis. [2], [8]

• Bowel or Bladder Problems

If you’re complaining of bladder problems (e.g. stress or urge incontinence and recurrent UTI).

Or you’ve problems passing stool (e.g. constipation, incontinence and diarrhea), you need to check if it is related to your spine and the nerves supplying your bladder and bowel.  [7], [8]

5 Exercises to Beat Your Back Pain

Who said relieving back pain has to be using pills?

Pain killers only mask the pain; they don’t heal it.

In contrary, exercise can help you ease your pain temporary, and in many cases also get rid of it permanently by:

• Relieving muscle spasm
• Restoring joint and nerve mobility
• Restoring soft-tissue flexibility
• Evening muscle imbalances
• Correcting poor posture
• Improving balance and stability [5], [9]

Here are some simple exercises that have these benefits all-in-one:

Bridges

Lie down on your back with your feet on the floor, tuck your tummy in and raise your hips until your body is in a straight line.

This exercise strengthens your core muscles and glutes

It also helps you combat your backache and reduce SIJ dysfunction [10].

Expert tip: If you’ve your glute weaker on one side, raise your leg on the stronger side and do single-leg bridges to even the imbalance.

Lower Back Twists

To do this exercise, lie on your back, cross your right leg bent over the left leg and try to touch the floor with your knee.

Hold for 20 seconds and repeat for the other leg.

This exercise improves lumbar range and relieves back pain. [11, 12]

Expert tip: make sure your shoulder remains on the floor as much as possible. For more stretch, rotate your head to the side opposite to your hip.

Cat-Cow Movements

Restore your lumbar mobility by assuming the cat position (knees and hands on the floor) then arch your back up making a dome shape, then arch it down and repeat.

Expert tip: for more core engagement, raise one arm or one leg at a time and challenge your core muscles

Hamstring Stretches

• Did you know that back pain leads to tight hamstrings, and tight hamstrings lead to back pain?

It was found that the more the tightness, the higher the severity of the low back pain experienced. [13]

This is because tight hamstrings: displace your pelvis, place extra load on your vertebrae and also give you bad posture. [13]

Stretch your hamstring by simply leaning forward and touching your toes from a standing or a sitting position.

Expert tip: to make your stretch effective, make sure you’re keeping your knees straight.

Aerobic Exercises

Believe it or not, a 10-week-programme of aerobic exercise could effectively reduce the number of pain-killer prescriptions for back pain! [14]

Expert Tip: always start your workout gradually, with proper warming up and cooling down.

More importantly, keep your exercise symptom-limited to avoid worsening of your injury.

Your back injury is very specific whilst there are countless exercises out there, so which ones your back condition require?

• Deciding which is effective and safe for your case might feel like mission-impossible at the first glance.

Seek professional help and consult Jazz Alessi to find out which exercises to include in your routine.

• REQUEST A FREE CONSULTATION NOW

A Professional Personal Trainer Can make difference

If you want your back pain gone fast – and forever –, the best decision to make is to seek assistance of an appropriately trained and licensed health professional for back rehabilitation like a team comprised of your MD specialised in sport injuries, physiotherapist and elite personal trainer London based.

They may help you in different way at different stages.

Your MD and / or physiotherapist could help you diagnose or when you are in a pathological stage and when your back pain is so bad that you can’t move.

Once this stage passed and you have clearance to exercise a professional personal trainer specialised in back pain will do more than simply keeping you on track.

He can also help you:

Understand your problem

Rehab without comprehensively assessing, is just guessing!

Because back pain has countless reasons, proper lower back pain, herniated disc or professional sciatica assessment is crucial to understand the nature of the problem and set the right plan to solve it.

Having a diagnosis is important and it always helps.

Get rid of back pain forever

Trying to get rid of the symptoms with pain killers can help relieve your pain for a short time only.

And –of course – no one wants these disabling niggles to come back!

This is why a professional back rehab specialist works hard to solve the problem itself instead of masking the pain temporarily.

See The Big Picture

When your back hurts, you see that your back has a problem.

Unlike your elite personal trainer who also considers other problems that might be contributing to your back pain.

For example, if you’re overweight, an elite personal trainer would help you eat better to reduce your weight, keep it off and relieve your back pain on the long run.

In a nutshell, hiring a professional for a couple of months is a life-time investment for your back health.

Just think about how your mood improves when your back pain disappears and goes silent.

Pick the right plan

Again, all back pains cannot be solved the same way.

Because pathologies are different, each problem needs to be assessed and dealt with in a unique way that sheds light on the root of the problem.

Keep you Motivated

A professional personal trainer would consider all aspects of exercise customisation and in a safe manner will keep giving you a safe push forward.

“During my rehabilitation training with Jazz, he motivated and supported me throughout, which, in turn, was very helpful in increasing my confidence.” Says Franco V in his testimonial.

Pilates Exercises for Back Pain

Who said exercising aggravates back pain?

With customised 121 Pilates training, you can stay on the safe side, gain countless benefits and avoid putting more stress on your spine and muscles.

According to research, customised Pilates exercises plays a very positive role in lower back pain.

Customised Pilates exercises also led to long-term improvement in quality of life and functional ability and this is again very important. [15]

Here are some of the best Pilates workouts that can help you combat your backache:

Pelvic Tilt to Pelvic Curl

Lie down with your back long and your feet planted on the floor.

Smoothly rock your hips toward your head.

As you do this, you’ll feel your lower back pressing into the floor.

Hold there for a few breaths, relax and repeat 3-5 times.

Expert tip: when you master pelvic tilt, you can take your exercise to the next level by lifting your hips off the floor while maintaining your tummy tucked, and your breathing smooth.

Chest Lift

Lie down your feet on the floor, gently pull your belly button in and upwards while clearing your shoulders off the floor.

Breathe smoothly, hold for several seconds and repeat.

Expert tip: when breathing with chest lifts becomes easy for you, challenge your core by moving one arm, or one leg up.

Don’t forget to keep breathing!

Swan Prep

In this simple but effective exercise, lie down on your abdomen with your elbows close to your body and your hands planted on the floor.

Raise your head up and clear your shoulders off while keeping your lower ribs in contact with the floor.

Make sure you breathe smoothly and don’t hold your breath.

Expert tip: Gradually move into the swan position by lifting your belly and hips off the floor as your flexibility improves.

Stop immediately if back pain feels worse.

Child’s Pose

Kneel down on the mat, bend your hips and knees and bring your torso down so you can rest your head on the mat.

Stretch your arms out above your head while inhaling and exhaling slowly.

Online Back Pain Rehabilitation from the Comfort of your Home

Nowadays, staying home saves not only time and effort, but also lives during the COVID-19 outbreak.

For this reason, bringing professional lower back pian, herniated disc and sciatica pain rehab to where you’re is now more needed than ever.

• Thanks to today’s technology, you can hire a professional lower back pain trainer

And he will get your professional assessment completed as soon as possible therefore, your back pain rehabilitation plan in 100% tailored to your current challenges, goals and needs.

You only require a clear diagnosis and clearance to exercise from your medical doctor or physio.

I will help you stay on track online and make maximum possible progress using one-to-one personal training sessions from the comfort of your home.

• No travelling, no stress and it doesn’t matter if you live in London, Tokyo, Washington, Berlin, Paris, Rome, Vienna, Greece, Madrid, Baltimore, Loss Angeles, Chicago or New York.

All you need is good internet connection a camera and / or a laptop.

Technology makes it really easy.

You will start getting better and eliminate your back pain.

You will be guided directly by Jazz Alessi, expert lower back pain trainer, using only the best customised back rehab exercise expertise right in the comfort of your home.

In addition, online one-to-one training session helps you get professional focus that includes all aspects of your problem.

Including exercise, nutrition, habits and emotional status.

It simply helps your lower back pain trainer to pay attention to all your problems and include detailed, effective solutions in your rehab programme.

If you need a professional personal trainer to help you say goodbye to your back pain, change your lifestyle and adopt new healthy habits with zero time wasted and no unnecessary travelling, Jazz Alessi can be the one for you.

• REQUEST A FREE CONSULTATION NOW!

Why Back Injury Rehab Customisation Is Crucial

Back pain is one of the problems that needs detailed assessment and a customised lower back pain rehabilitation plan specifically tailored for your problems by a professional personal trainer back pain expert.

In fact, there’s no single exercise suitable for all types of back pain.

In some cases, some exercises can be more a hindrance than a help.

You can tell your exercise is wrong when it aggravates your pain.

“Before Rehabilitation with Jazz Alessi, a lot of the exercises were painful, so I didn’t have confidence that they were safe at all.” Says Hayley, one of Jazz Alessi’s recovered clients.

For example, hamstring stretches are extremely important to restore the flexibility of your pelvis.

• However, if you’ve a herniated disc, those said-to-be helpful toe-touches might be the reason behind your aggravated symptoms.

Similarly, you might think sit-ups can help you build your core muscles.

But,

Sit-ups are not for everyone.

• Did you know that sit-ups can increase the pressure in your abdomen and subsequently worsen a bulging or herniated disc?

Even some peaceful yoga poses, and Pilates exercises that may seem safe and pain-relieving might not be the right exercises for you to do unless recommended by an expert Personal trainer back pain

As a bottom line, it’s crucial to get your lower back pain rehabilitation programme personalised for your case by an experienced Personal trainer back pain.

• Because if exercises are done the wrong way, at the wrong time, succession, intensity or speed they might interrupt healing of your tissues and thus, prolong your recovery time.

A lower back pain trainer must take sufficient time assessing your case, listening to your problems and complaints and planning not only your exercise but also your nutrition plan as a part of a comprehensive lower back pain rehabilitation programme.

• “Jazz Alessi designed a progressive back rehabilitation and fitness programme tailored to my herniated disc, back pain and sciatica flare ups based on an advanced assessment and very specific questions I was never asked” Says Elizabeth
• “The exercises that I found the most challenging in the beginning are the ones I ended up growing to love, because they were the ones that targeted the weak, tight muscles and are now making me stronger and in less pain.

• You can trust him 100%. Jazz’s in-depth knowledge and years of experience earns him that, he’s honest, reliable and conducts himself in a very professional manner says

Remember, comprehensive professional assessment by an experienced Personal trainer back pain is the only way you can have your lower back pain rehabilitation both effective and safe at the same time.

Who is Jazz Alessi?

Jazz Alessi is a long-term rehab trained professional fitness and Harley Street nutrition expert who helps many people to feel great and get in shape on case-by-case basis.

He is specialised in injury rehabilitation; as he works closely with clients suffering from different health problems including back pain, neck pain and cervical pain, joint diseases and other physical problems.

He can help you conquer your injury, recover and regain your fitness level in no time by creating a laser-sharp individualised plan that serves as the shortest, and fastest pathway to optimum health.

If you’ve any questions or concerns about successful back pain rehab, weight loss or 12 weeks Body Transformation program, please contact Jazz Alessi at: 020 3633 2299 (Monday – Fri: 6:30am to 9pm – Saturday: 8am to 3pm). Request for free consultation here https://www.personaltrainingmaster.co.uk/contactme/

For more information on back rehabilitation customised services offered at our website, please visit https://www.personaltrainingmaster.co.uk

References

1. World Health Organisation – Priority diseases and reasons for inclusion

Ch6_24LBP.pdf (who.int)

2. Huntoon, Elizabeth & Huntoon, Marc. (2004). Differential diagnosis of low back pain. Seminars in Pain Medicine. 2. 138–144. 10.1016/j.spmd.2004.08.003.

(1) (PDF) Differential diagnosis of low back pain (researchgate.net)

3. George E. Ehrlich1 – Low back pain -Bulletin of the World Health Organization 2003;81:671-676.

untitled (who.int)

4. Mathur, Mudit & Jain, Nikhil & Sharma, Saksham & Rawall, Saurabh & Sharma, Shiv. (2020). Lumbar Disc Herniation: A review article. IP International Journal of Orthopaedic Rheumatology. 6. 1-11. 10.18231/j.ijor.2020.001.

(1) (PDF) Lumbar Disc Herniation: A review article (researchgate.net)

5. Low Back Pain – U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES Public Health Service National Institutes of Health

Low Back Pain (nih.gov)

6. Liu K, Zhu W, Shi J, et al. Foot drop caused by lumbar degenerative disease: clinical features, prognostic factors of surgical outcome and clinical stage. Plos one. 2013; 8(11):e80375. DOI: 10.1371/journal.pone.0080375.

Foot drop caused by lumbar degenerative disease: clinical features, prognostic factors of surgical outcome and clinical stage. – Abstract – Europe PMC

7. Jeffrey N. Katz : The Assessment and Management of Low Back Pain: A Critical Review – Arthritis Care and Research Journal

The assessment and management of low back pain: a critical review – Katz – 1993 – Arthritis & Rheumatism – Wiley Online Library

8. Walden, Anna & Salsbury, Stacie & Reed, William & Lawrence, Dana. (2014). Bladder and Bowel Symptoms Among Adults Presenting With Low Back Pain to an Academic Chiropractic Clinic: Results of a Preliminary Study. Journal of Chiropractic Medicine. 13. 178-187. 10.1016/j.jcm.2014.07.006.

(1) (PDF) Bladder and Bowel Symptoms Among Adults Presenting With Low Back Pain to an Academic Chiropractic Clinic: Results of a Preliminary Study (researchgate.net)

9. Gordon, Rebecca & Bloxham, Saul. (2016). A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare. 4. 22. 10.3390/healthcare4020022.

(1) (PDF) A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain (researchgate.net)

10. Added, Marco & Freitas, Diego & Kasawara, Karina & Martin, Robroy & Fukuda, Thiago. (2018). STRENGTHENING THE GLUTEUS MAXIMUS IN SUBJECTS WITH SACROILIAC DYSFUNCTION. International Journal of Sports Physical Therapy. 13. 114-120. 10.26603/ijspt20180114.

(1) (PDF) STRENGTHENING THE GLUTEUS MAXIMUS IN SUBJECTS WITH SACROILIAC DYSFUNCTION (researchgate.net)

11. Purepong, N., Jitvimonrat, A., Boonyong, S., Thaveeratitham, P., & Pensri, P. (2012). Effect of flexibility exercise on lumbar angle: A study among non-specific low back pain patients. Journal of Bodywork and Movement Therapies, 16(2), 236–243. https://doi.org/10.1016/J.JBMT.2011.08.001

(PDF) Effect of flexibility exercise on lumbar angle: A study among non-specific low back pain patients | Sujitra Boonyong – Academia.edu

12 A guide for patients with Lumbar Spondylosis – NHS

Lumbar-Spondylosis-00626-v5.pdf (kentcht.nhs.uk)

13. Radwan A, Bigney KA, Buonomo HN, Jarmak MW, Moats SM, Ross JK, Tatarevic E, Tomko MA. Evaluation of intra-subject difference in hamstring flexibility in patients with low back pain: An exploratory study. J Back Musculoskelet Rehabil. 2014 Jun 24. doi: 10.3233/BMR-140490. Epub ahead of print. PMID: 24968796.

Evaluation of intra-subject difference in hamstring flexibility in patients with low back pain: An exploratory study – PubMed (nih.gov)

14. Sculco, Arthur & Paup, Donald & Fernhall, Bo & Sculco, Mario. (2001). Effects of aerobic exercise on low back pain patients in treatment. The spine journal : official journal of the North American Spine Society. 1. 95-101. 10.1016/S1529-9430(01)00026-2.

(1) Effects of aerobic exercise on low back pain patients in treatment (researchgate.net)

15. Yamato, Tiê & Maher, Chris & Saragiotto, Bruno & Hancock, Mark & Ostelo, Raymond & N, Cabral & Menezes Costa, Luciola & Costa, Leonardo. (2015). Pilates for Low Back Pain. Cochrane database of systematic reviews (Online). 7. 10.1002/14651858.CD010265.pub2.

(1) (PDF) Pilates for Low Back Pain (researchgate.net)