Bulletproof Your Back: Relieve Lower Back Pain Naturally

Bounce back faster from back pain and prevent (or minimize) future flare-ups | pelvic stability, core strength, mobility

What you'll learn

Understand root causes of back pain

Learn how the back works

Learn the right stretches and exercises for your back

Understand how to progress your program as you heal

Prevent injuries with "prehab" exercises and mobility work

Requirements

No experience needed

Description

Course Description:Are you tired of living with chronic lower back pain? "Bulletproof Your Back" is a comprehensive self-paced program that empowers you to take control of your spinal health. Lower back pain is a common issue that affects millions worldwide. In this course, you will discover effective, evidence-based strategies to relieve discomfort, strengthen your back, and prevent future pain using natural methods. Learn to bounce back faster from back pain and minimize future flare-ups by focusing on pelvic stability, core strength, and mobility.Course Duration: Self-pacedCourse Format: Video lectures, downloadable resources, links to additional videosTarget Audience: This self-paced course is designed for individuals of all ages who suffer from lower back pain and seek natural, holistic solutions for relief and prevention.Learning Objectives: By the end of this self-paced course, participants will:Understand the root causes of lower back pain and how to identify them.Develop a personalized plan for pain relief and prevention.Access three template back care programs designed to address different needs.Learn how to customize their own back care program tailored to their unique requirements, with a focus on pelvic stability, core strength, and mobility.Gain insights into ergonomic adjustments and lifestyle changes that support a healthy back and improved mobility.Explore mindfulness and stress-reduction techniques for managing pain and improving overall well-being.Prerequisites: None. This self-paced course is open to individuals of all levels of fitness and experience.Instructional Methods:Engaging video lectures and demonstrations.Interactive group discussions and Q&A sessions (available for online discussion boards).Hands-on exercises and practice routines.Access to template back care programs for customization.Assessment and Evaluation: Participants are encouraged to complete assignments and customize their back care program. Progress is self-assessed, with opportunities to ask questions and seek guidance through online discussion boards.Required Materials or Resources:Access to a computer or mobile device with an internet connection.Comfortable clothing for exercise.A yoga mat or soft surface for floor exercises (optional).A stretching strap or belt for some of the exercises.Instructor's Qualifications: Your instructor, Gary Berglund, CPT, CES, RYT-200, is a certified personal trainer, corrective exercise specialist, and yoga instructor with over 15 years of experience in treating and preventing lower back pain. He specializes in creating exercise programs for "tough cases" and is dedicated to helping individuals lead pain-free lives.Course Schedule: This is a self-paced course, allowing participants to progress at their own speed. The content is accessible from the moment of enrollment.Upon completion, you'll have the tools and knowledge to effectively manage and prevent lower back pain naturally, with the flexibility to customize your back care program to suit your specific needs, using a stretching strap or belt for some of the exercises.If you have any further questions or need additional assistance, feel free to ask. Good luck with your course!

Overview

Section 1: Introduction

Lecture 1 Introduction

Lecture 2 How The Back Works

Lecture 3 Problem Areas: What to Address and Why

Lecture 4 Tips to Help Your Healing

Section 2: Mobility & Flexibility

Lecture 5 Why Mobility is Important

Lecture 6 Spinal Range-of-Motion Drills

Lecture 7 Hamstring Flexibility: Stretches for Hamstrings

Lecture 8 Hip Flexor Stretches: Why You Need Them and How to Choose Your Best Version

Lecture 9 Why You Should Stretch Your Quadriceps (And How to Do It)

Lecture 10 Glute Flexibility and Stretches

Lecture 11 The Piriformis: What It Is and How to Stretch It

Lecture 12 Other Areas: Optional Stretches for Better Results

Lecture 13 Do a Favor for Other Learners

Section 3: Strengthening Exercises

Lecture 14 Overview of Strengthening Exercises

Lecture 15 Pelvic Tilt & Abdominal Bracing

Lecture 16 Lower Ab Exercises

Lecture 17 Transverse Ab Exercises

Lecture 18 Oblique Ab Exercises

Lecture 19 Glute & Hamstring Exercises

Lecture 20 Hip Abduction Exercises

Lecture 21 Hip Adduction Exercises

Lecture 22 Hip Flexor Exercises

Lecture 23 Pelvic Floor and Diaphragm: Why You Should Exercise Them (And How)

Section 4: Create A Program

Lecture 24 Before We Wrap Up, Check This Out

Lecture 25 How to Choose, Progress or Regress Exercises

Lecture 26 Exercise Program Example - Level 1

Lecture 27 Exercise Program Example - Level 2

Lecture 28 Exercise Program Example - Level 3

People experiencing lower back pain,People looking to protect their back from future injuries,People who want mobility and a strong core