How to Use the Low Back Pain Program eBook
By Sherwin Nicholson | SN Health Resources
Answers to where to begin, which exercises, how many, how long, etc..
Congratulations and Welcome to the Program!
Get the printable progress charts here:
The Low Back Pain Program eBook contains many specific, detailed and different exercises to help you to relieve your pain. 45 to be exact. At first, it can be very intimidating and overwhelming to realize that this program requires so many to be performed.
The good news is that this is only for a temporary length of time. Think of it as a reconditioning and retraining program. The goal is for you on completion of the program, to only require a few specific exercises in which you will perform daily and NOT all 45. These few select exercise should be all that you will need to prevent back pain.
Each of the 45 exercises are designed to target specific areas of your body that are contributors of lower back pain. You will find that you will only need to perform some exercises for a short time to experience the benefits while other will require that you invest extra effort and patience. In some cases, you may already have experience in one or two particular exercises.
The exercises were chosen carefully as to be specific for lower back pain but you may find that they will also benefit your hip and knees as well. This is because reconditioning and retraining the hip and knees are what is vital to protecting your back. It is not about having a stronger back, but a stable back. Lumbar stability is key to back safety and pain reduction. If you only perform exercises solely for your back muscles, you may worsen your pain instead of trying to help reduce it.
Where do I begin?
To begin, it is highly recommended that before you begin ANY exercise program such as this one, that you should seek prior consent from your doctor or health professional. If you have an underlying disease or risk immediate pain, then you should get confirmation on whether such risks are present or not.
Everyone should begin with the Limited Mobility exercises. Avoid moving directly to the next level. Each level is designed to prepare you for the next level.
Begin with the very first exercise (The Deep Squat Rest) of the Limited Mobility exercises. This exercise is given first as a test of your current tightness and flexibility. It is important to focus on completing this exercise as it prepares your flexibility for the next.
How much time should I devote for each exercise?
You should devote anywhere from 1 min up to several minutes for each exercise. This is per leg or side. If you are very sore or tight (which is generally the case), you mobility is very limited. Begin in very incremental amounts and do not rush to complete the final step in the last picture. You will find that on some days you can only complete the movement or stretch partially while some very easily. Everyone’s pain comes about differently depending on which imbalances you may have.
1 min is the bare minimum. Up to 10 min should be what you are looking for whether it is a stretch or movement. Muscles do not release until about 30 to 60 seconds depending on your body’s conditioned stretch response. The purpose of performing the exercise for up to 10 minutes is to become so well accustomed to the exercise that it is second nature and that you have gained muscle memory.
It should not feel like a chore to work through. This may be your initial experience but should improve as you progress. Many exercises can be done which watching TV or reading.
How many times per exercise?
It is recommended to perform each exercise at least 3-5 times. Ex. perform the Deep Squat Rest once in the morning, lunch time, prior to bed and after standing for too long. Do this until it becomes easy to do. In time, you may only need to do it once per day perhaps just before bed. You can perform them more often per day if you choose as long as you are comfortable.
Some exercises may require more time but that is only until you have developed enough strength and flexibility. After a while you will not need to perform some at all.
How many different exercises should I perform at once?
Most people that begin the program are already in pain and with limited mobility. At this time, it is recommended just to perform 2-3 exercises per day until those 2-3 have become easy to do. Afterward, you can drop one or two and begin the next one or two right away.
If you are very sore and can only do 1 at the very most, then that is what you can do for now. That is fine. Don’t rush your body. Your program will take longer to complete but your rate of healing and ability to adjust to the program is the priority. You are not merely trying to finish a program to expect quick results.
You may be performing these 2-3 (or even 1) exercises per day for up to a week or more. This is a general rate to work within as many areas of your body are now retraining.
How long should I expect to be on each level?
The first level, the Limited Mobility Exercises, consist of 13 exercises. Because of your body’s rate of adjusting, healing and how quickly your flexibility develops and strengthens, it is preferred to devote one full month to this level.
This may seem like a very long time but the goal is to heal, recondition and protect and not merely to physically perform each exercise quickly.
Once you have completed up to a month, you should feel ready for the next. Everyone’s response if different and will require more or less time to move ahead.
Each level has a specific number of exercises in total. They will also require at least a month to complete.
Even though most of your muscles may feel ready to move on, it is your discs and joint injuries that require a slower pace. There are always smaller weaker muscles of the hip and lower back that are slower to heal and will require more to time to recover.
Do I need to keep prior exercises/levels as I progress?
No. If you have devoted sufficient time and effort to each exercise, you should no longer feel the need to continue them. There may be some you will want to return to as they provide an added benefit specific to you. You can custom select if you so choose to.
The idea is to become so accustomed to each one that they are now second nature. You should be automatically performing some of them along with your everyday activities. This is how you will (and should) protect your back daily and naturally.
The last level – The Maintenance Exercises are what is only required to continue daily. Many are designed to do automatically as you go about your day. In time, you should find yourself performing only 2-3 per day very easily and quickly.
The first three levels (limited/progressive/challenging) are temporary. The Maintenance level is daily until only as needed.
The Maintenance Exercises
This is the level to achieve. It should require months to achieve. This may sound disappointing but for most of us, our bodies can only heal and recover at their pace and not our desired. Quick fixes do not work and the Low Back Pain Program does not adhere to the quick fix philosophy. However, you may find relief in as early as the first week. This is not the same as a quick fix, it is only your first experience of levels of relief that you yourself are working very hard at achieving.
Do not misinterpret initial relief as healing as you are still in the process of healing which in itself takes time.
The Maintenance exercises not specific but you can pick and choose from the others if you prefer. You may like some others and may prefer to perform daily in addition or to substitute. This is perfectly fine.
What if I feel more sore after performing some of the exercises?
Here are a few areas to consider:
You may be performing the exercises too quickly, too often, or may be advancing to the next one prematurely. Take your time to focus on the movement and stretch and not the next level.
Some exercises will release some very stiff or tight muscles and joints. This added mobility requires for you to carefully focus on strengthening this newly adjusted area. Do not overexert yourself when you feel any new freedom or flexibility.
Reduce the amount of time that you are spending on the current exercise and focus on others that you may find easier to do as an alternative. Your body may not be ready for some but will be able to perform others.
Consult with your medical professional on whether you are able to perform certain bending, twisting or leaning movements. They will be able to also recommend which exercises of the book are preferred to perform in your specific situation.
Confirm on whether or not you have a recently herniated disc, fracture or torn muscle. Exercise should not be performed until these immediate issues are resolved.
More Answers will be updated shortly. Please feel free to submit any questions that you may have to help you with the program.
If you have not yet ordered the program, you can go to the download link and begin right away.
Sherwin A. Nicholson Hons.B.Sc.
Author of the Low Back Pain Program eBook.