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

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

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!

 

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

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