Getting Started – Back Rehabilitation


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You are one step away from learning how to reduce, manage or more importantly prevent back pain!

Each and every exercise in this course has its purpose, and so regardless of whether your reason for using this book is to treat an old injury, current injury or to prevent future injury, try to give each exercise the attention it deserves. Ensure that your form is perfect and read the instructions and content carefully.

The course is broken down into Stretching and Mobility, Muscle Activation and Strengthening. The reason for this is that you may need to refer to just the Stretching and Mobility exercises as a form
of maintenance. You may want to use the Muscle Activation prior to training a particular muscle or this muscle group, you may want to take a day and use the Strengthening exercises to work on and isolate weak spots. Lastly, you can also choose a couple of exercises from each section and do a full workout. I have given examples of full workouts in this regard later in the course. The reasoning of my choice of exercises that are in this book, are that through anecdotal evidence, I have found all of them useful for clients who suffer from
poor mobility, poor mind muscle connection,muscle spasms, local stabilizer and global muscle weakness, nerve pain, discogenic pain, facet-joint locking or mal-alignment issues.

I have labeled each exercise a 1, 2 or 3. This is in accordance with their level of difficulty.
1 = Beginner,
2 = Intermediate,
3 = Advanced.

Some exercises are useful at any level such as the mobility exercises and stretches, and some only for when you have an advanced degree of strength and movement/body awareness.
Ensure that your body is warm prior to starting the exercises, which can be done with a light cardio warm up keeping the heart rate at 60-65% of max, for 10-15 minutes. Ensure you have comfortable
clothing that will accommodate movement, and that is in no way restrictive to your body’s own range of motion. Also ensure you have water or some form of hydration with you during your sessions.

The advantage of this book is that the exercises require minimal equipment and a small space, and therefore can be done anywhere. As aforementioned, it has been designed to precede a workout, or be approached as an exercise session on its own.

Please ensure that prior to starting any of these exercises that you obtain the correct diagnosis if you are currently carrying an injury, and that you are under advisement of your health professional to perform these exercises.

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Contact- Training with Sarah

Get your body back - Talk to Sarah

Your results come from the hand holding approach and personal interaction as you progress.

More in this series

Pelvic Tilts
Back Rehabilitation

Part 1 – Back Stretching and Mobility

The purpose of these exercises is to assist the back muscles and joints to warm up safely, and to allow for optimal range of motion during each exercise.