5 Secrets to Decrease Low Back Pain
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Transcript of 5 Secrets to Decrease Low Back Pain
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Elite Akademy Sports Physiotherapy Workshop Series
5 Secrets to Manage Your Low Back Pain &
Get Rid Of It in 21 Days
Kusal GoonewardenaElite Athlete Sports PhysiotherapistHead of Sports MedicineMelbourne University Sports
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15 Year CareerFounder/Director of 3 Sports Medicine Clinics
Australia
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Over 50,000 Treatment Sessions in Sports Injuries & Performance
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Melb Uni Sports Physio since 2002Head of Sports Medicine at Melb Uni since 2008
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Lecturer, Consultant, Author Australia, China, Singapore, Sri Lanka
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Musculo-Ligamentous Strain/Sprain
The Most Common Causes of Low Back Pain (Old World)
Facet Joint Inflammation or Stiffness Bulging Disc
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The Most Common Causes of Low Back Pain (Old World cont...)
Degenerative Disc Disease
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SIJ Inflammation
The Most Common Causes of Low Back Pain (Old World cont...)
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What Causes Low Back Pain…(The New World)
#1 and #2
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What Causes Low Back Pain…(The New World) #3
Gluteals
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What Causes Low Back Pain…(The New World) # 4
Subscapularis
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Secret #1Exercise!
Cardio WorkoutsAquatic Aerobics:
1 hour session: Twice a week.
Bike 20-40 min: 2-3 times per week.
Regular ExerciseWalking/Jogging 20minutes to 1 hour per
day.3-4 Days Per Week
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Secret #2Balance & Coordination
WalkingYogaPilatesTai ChiHydrotherapy
40-60 min/wk
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Secret #3 Posture
Chest Out Stand Tall Shoulders BackGood Posture In 21 Days!
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Secret #4You Are What You Eat
Water 2 Litres per day = 8 Glasses
Meals All Food Groups from 5 Food Groups
should be BALANCED
Food GroupsGroup 1: Meat, Poultry, Fish, Beans, Eggs,
& NutsGroup 2: Milk, Yogurt, and CheeseGroup 3: Fruit GroupGroup 4: Vegetable GroupGroup 5: Bread, Cereal, Rice, and Pasta
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Secret #4 (Cont)-2 Fruit And 5 Veg Per Day-A Big Breakfast-A Big Lunch-Smaller Dinner- Soups, Salads Between 6-7 pm
No Snacking On Fast Food, Biscuits, Chips Etc.
Snacking On Carrot Sticks And Celery Sticks
Metabolic Rate Highest Between 6am and 4 pm = EAT MAJOR FOODS IN THIS TIME
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Secret #5Strong Mind = Strong Body
Yoga
Meditation
Tai Chi
Pilates
Relaxation
20-40 minutes (Twice a week)
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Find All Contributing Factors (Holistic)
How Elite Akademy Physio Can Aid In Recovery And Prevention
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Find All Contributing Factors (Holistic)
Promote Normal Movement in Your Spine
How Elite Akademy Physio Can Aid In Recovery And Prevention
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Find All Contributing Factors (Holistic)
Promote Normal Movement in Spine
Improve Core
How Elite Akademy Physio Can Aid In Recovery And Prevention
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Find All Contributing Factors (Holistic)
Promote Normal Movement in Spine
Improve Core
Strength and Conditioning
How Elite Akademy Physio Can Aid In Recovery And Prevention
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No Treatment Physiotherapy EA Physiotherapy05
1015202530354045
Days Taken to Help Problem
How Quickly EA Physios can Help
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Conditions We Help in 2-12 Days
SCIATICA DURING PREGNANCY? HEADACHES?
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Where Are We Located
Melbourne University Sport BuildingNext to the PoolTin Alley (Runs between Swanston St and Royal Pde)University of Melbourne
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5 Exercises To Do at Home
5 Days, 5 Home Exercises
Emailed Directly To You
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If you have any questions at all please do not hesitate to send a note or call our clinic ext 444948 or 83444948
My email address is: [email protected] twitter address is @kusalkumar
The Elite Akademy twitter address is @EliteAkademy
We share body and health advice on our Facebook site www.facebook.com/EliteAkademy
Lastly these slides have been uploaded to www.slideshare.net/KusalGoonewardena
Thank You