How to fix low back pain at your desk | Quick & Easy

Effective & fast techniques to relieve low back pain for office desk workers and those who sit for a long time

Language: english

Note: 0/5 (0 notes) 57 students New course

Instructor(s): Dr. Charles Shipley

Last update: 2022-11-06

What you’ll learn

How to fix low back pain (the focus is on people who work at a desk)
Identify, understand and eliminate causes of low back pain
Learn how to use a standing desk effectively and implement ergonomics
Learn exercises to strengthen the lower back
Learn exercises to stretch the lower back
Learn exercises to myofascial release (MFR) the lower back

Requirements

No prerequisites required. The course will be easily understood by anyone.

Description

In this course I am going to teach you how to fix your low back pain.

I have designed this course primarily for people that work at a desk but the concepts apply to anyone.

Low back pain is one of the most prevelant problems presenting to healthcare across the world. It is probably a solid half the patients I see on a daily basis. I help so many people with their pain and I thought “well I might as well make a course so that I can help people globally without them having to see me in person”.

So I did.

In this course I will show you how to fix your low back pain with simple exercises that I prescribe to people every day. They are things you can do without weights, without a gym and without spending an hour doing a program.

Just a few small changes can make really big differences.

In this course we look at:

Understanding low back pain
Understanding and implementing good desk ergonomics
Understanding when, and how, to use a standing desk
Learn exercises to stretch the lower back
Learn exercises to self myofascial release (self-massage) the lower back
Learn exercises to strengthen the core, pelvis and lower back

Now keep in mind: it’s not magic. It’s not an instant fix. It will still take time and effort but you can make a big difference to your neck pain and headaches without a gym and without spending lots of $$$ in appointments to your favourite healthcare practitioner.

If you’re interested, check out the preview 🙂

Disclaimer:

If you have pain, or any other symptoms, you should seek an appropriate healthcare professional. This course is not designed to be a substitute for quality medical care but rather an educational tool to use in self-management alongside advice from a healthcare professional. Do not attempt to diagnose, or treat, yourself, or anyone else, with an injury or medical condition using the information contained in this course.

* A FEW OF DR. CHARLES’ TESTIMONIALS *

“A well explained and presented material that will help in your development. [RE: Sports Coaching Certificate Course] Personally I was mostly interested in flexibility and this course surpassed my expectations on this matter. Well done.” – Jean
“Great insight for [a] person with very little experience in sport industry.” – Wong
“As an athletics coach, I found this course really useful and informative. The presentation, videos and explanations were excellent. Highly recommended.” – Brian
“I found this course to be inviting, clear, specific and well presented. Charles’ wealth of knowledge, experience and passion, shines through, leaving no stone unturned. This course is a great attribute for a beginner coach right through to high level coaches. It will give coaches the confidence, to support their athletes, to be the best they can be. I highly recommend this course to any coach who is keen to learn, refresh and fulfil their passion to actively seek the edge in their game.” – Belinda
“I found this course to be very comprehensive and well planned. I will be recommending this course to all our employees. We see there are definite benefits for them personally as well as for the companies OH&S. Great value.” – Tilo

Who this course is for

Office workers that sit or stand at a desk
Influencers and YouTubers who spend hours working on small devices
Video editors who sit for long periods of time
Long-haul travellers
Anyone with low back pain

Course content

Introduction
- Intro & Disclaimer
- Disclaimer (in writing)
Understanding Low Back Pain
- Understanding Low Back Pain
Understanding Ergonomics
- Understanding Ergonomics
The 12 week program
- PDF – Levels
Strength Exercises in the Program (LEVEL 1)
- Front plank (on knees)
- Side plank (on knees)
- Side plank hip abductions (on knees – bent top leg)
- Superman upper body lifts
- Superman lower body lifts
- Double leg hip lifts
- Standing hip hinge (with dowel cue)
Strength Exercises in the Program (LEVEL 2)
- Front plank (on feet)
- Side plank (on feet)
- Side plank hip abductions (on knees – straight top leg)
- Superman upper body lift and hold
- Superman lower body lift and hold
- Double leg hip lift with single leg lift off
- Single leg romanian deadlift (with dowel cue)
Strength Exercises in the Program (LEVEL 3)
- Front plank with single leg extensions (lift off)
- Side plank on feet
- Side plank hip abductions on feet (straight top leg)
- Superman hold
- Single leg hip lifts
- Single leg romanian deadlift with isometric hip abduction at 90/90 against wall
Stretching Exercises in the Program
- Standing QL sidebending)
- Piriformis (seated)
- Glute medius (on back – knee to shoulder)
- Hamstring (foot on chair)
- Calf stretch
- Lunge stretch
- Froggy stretch
- Cat/camel
Myofascial Release (MFR) Exercises in the Program
- Spikey ball either side of spine (low back)
- Spikey ball glutes
- Foam roll hamstrings
All Finished 🙂
- Thank you!