Back pain is a major issue. Exercise can help.
At some point in our life most of us will experience back pain - especially in the lower back region.
There are many reasons why we encounter back pain and they are often interlinked, complex and very rarely is there one ‘cause’. Whether as a result of lifestyle (for example, hunching over a laptop, holding a young child in a specific way, exercise), injury or degenerative conditions, the body develops in a specific way which can lead to muscle imbalances, weaknesses and subsequently, pain which often presents itself in the (lower) back region.
There is no “cure” for back pain (especially if you have a degenerative condition). However, by identifying areas of weakness and developing strength and mobility in these areas, pain can be significantly reduced.
The Spark Move Grow approach.
Step 1: Listen.
Every client’s situation is unique so it’s important to understand a client’s daily routine, lifestyle and any (relevant) medical procedures including historical injuries. Following this exercise, the client will outline where, when and how pain is presented.
Step 2: Assess.
Based on the client’s information, they will be asked to carry out specific exercises to help assess mobility and strength at specific load-bearing joints and muscle groups. Key areas for assessment include hip mobility, (upper) back muscle development and core stability.
Step 3: Strengthen.
Following the assessment, specific exercises and routines will be included within the client’s training programme to slowly and safely develop mobility and strength. Input from relevant external professionals (GPs, physiotherapists, osteopaths, chiropractors etc) will be included as part of the training programme.
Step 4: Reflect.
At the end of every 8-12 week training ‘phase’, the client will have a “reflection” session where we review the client’s overall progress, looking specifically at the back pain issues identified at the beginning of the process. A new training programme is created based on the client’s feedback.
What clients have to say
“I’m 50, and have been training with Nick for the past three months. I have a long history of lower back problems, caused by a bulging disc which I had surgery for 2 years ago. My experience of fitness has never been great, and a mixture of that and my back issues left me feeling incredibly apprehensive about any form of exercise.
When my back started to feel weak and painful again, I contacted Nick via his website. He has been very patient and understanding with me; he listened to the anxieties I felt and put together a programme that was just right for me and my back. Over the weeks, he has continued to encourage me, and push me out of my comfort zone, but in a way that helped me believe in myself.
Nick always checks in with me about my back, and makes sure I’m doing ok. He has put together a programme for me to do myself in the week, and then a programme he works through with me once a week. The sessions are fun and he always gets me to do just a few more of each exercise! You won’t get away with slacking...but the results are great!
Before I started working out, my back had started to become painful and weak again and my nights were interrupted with broken sleep due to my back. Since I’ve been working with Nick things have changed immensely. I no longer have broken sleep, my back is so much stronger, and people have commented on the changes. I am walking so much more and I’ve begun cycling again.
Working out has literally changed my life. I began this journey with huge anxiety and apprehension, but through a mixture of fun, encouragement, cajoling, and “positive instruction”(!) this has changed.”
“I’ve been working out with Nick for a couple of months now. I have had problems with my lower back/discs since childhood and more recently an issue with my hips. I’ve always enjoyed exercise but have increasingly found it difficult to find something which worked for me because of these issues. Fast forward to now and having worked with Nick, I’m already stronger, healthier and happier.
Nick continually adapts exercises so that I’m pushing myself without causing discomfort or harm. He’s creative and patient, pushing me when he knows I can do more and always checking in to see I’m ok.
My physiotherapist is really pleased with the increased muscle strength in my upper back and core. Nick has also managed to incorporate my physiotherapists’ recommendations in my work-outs. If you’re thinking about doing this I urge you to be brave and have a go. You won’t regret it!”