PROGRAMS

1. The low back pain rehab program
2. Personal training programs

All programs are conducted exclusively online.

THE LOW BACK PAIN REHAB PROGRAM

WHO IT'S FOR:

• You have low back pain that varies in intensity throughout the day. If your pain changes, there’s a reason why. I’ll help you identify and understand the reason(s) so you can avoid provoking your pain triggers and become pain-free again.
• You may or may not have received a medical diagnosis such as: sciatica, a disc bulge, a herniated disc, stenosis, kyphosis, degenerative disc disease, spondylolisthesis, end plate damage, femoral nerve pain, facet joint pathology, etc. but haven't received professional guidance regarding movement strategies that help you avoid your pain and allow your back to heal.
• You DON’T have any of the following red flags:
  a history of trauma, bowel or bladder incontinence, a history of cancer, unexplained weight loss, intravenous drug use, systemic illness, low back pain with fever, progressive and constant night pain, abdominal pain between navel and pubis, saddle anaethesia, no response to motions, postures and loads (if you do have any of these red flags you should consult with your doctor first to rule out any sinister cause of your back pain).
• Pain pills and rest haven’t made your back better.
• You’re ready to take responsibility for and be involved in the healing of your back, instead of expecting passive treatments to ‘fix’ it for you.
• You’re prepared to engage in a daily exercise program to expand your pain-free capabilities and develop an injury-resistant back.
• You may or may not have health or fitness goals you want to achieve after you’ve become pain-free.

INCLUDING:

• An initial three hour assessment session comprised of:
  - an interview to establish contributing factors to your pain
  - an extensive bio-mechanical assessment to identify the postures, movements and loads that cause your pain (depending on your individual case, I may ask you to have a friend or family member present to assist with part of the assessment)
  
• Coaching on how to practice spine hygiene so you can avoid provoking your pain unnecessarily during your daily activities
  
• Coaching of correct movement technique of your preliminary therapeutic exercises
  
• A personalised daily training program to develop the muscular endurance required to increase the control you have over your spine and consistently maintain pain-free posture. Your program is delivered for 8 weeks via an easy-to-use app with videos and clear instructions for each exercise.
  
• Three additional 1 hour one-on-one online sessions to check your form and adapt your program according to your needs. These sessions take place during a period of 3-6 weeks after your initial assessment, depending on your individual speed of recovery.
  

PERSONAL TRAINING PROGRAMS

Once you‘re no longer in pain and have developed a solid foundation of pain-free movement you can now start moving towards achieving specific health or performance goals.

I’ll design you a progressive resistance training program with a focus on maintaining a robust, injury-resistant back while you pursue your goal.

Your program will be adapted to your stage of recovery, the specific goal(s) you have, the constraints of your lifestyle and whatever equipment you have at your disposal.

I offer 2 online personal training programs. Which one you choose will depend on your training experience, budget and availability:

1. ‘ONE-ON-ONE’ ONLINE PERSONAL TRAINING*

I guide you through each session to ensure perfect execution of technique and to minimise risk of injury. The aim is to get you to the stage where you feel confident training on your own. Once you have mastered the fundamental movement patterns you can switch to the ‘Independent’ program.

*limited availability

WHO IT’S FOR:

• You don’t have much experience doing resistance training and/or you prefer to have someone checking your form during every workout.
• Either you’ve just completed the Low Back Rehab Program (see above) or you’ve previously experienced low back pain and want to avoid re-injuring your back while you pursue a specific health or fitness goal. In the latter case, I’ll take you through an initial movement assessment session before I design your program.
• You want the professional guidance and expertise of a trainer who has experience of working with people with low back pain.
• You have a higher budget.

INCLUDING:

• One-on-one sessions conducted via Zoom.
• A personalised training program delivered via the same app used for the Low Back Rehab Program.
• Nutrition guidance is also provided to ensure optimal results.

2. ‘INDEPENDENT’ ONLINE PERSONAL TRAINING

I review your training program weekly and you train on your own, updating your results via an app at the end of each session you do. You’re also encouraged to send me videos of yourself performing the exercises so I can check your form.

WHO IT’S FOR:

• You’re self-motivated enough to follow a training program on your own, consulting the exercise videos provided when necessary.
• You prefer to train where you want (e.g. in a commercial gym) and when you want, irrespective of our schedules.
• You want the professional guidance and expertise of a trainer who has experience of working with people with low back pain.
• Either you’ve just completed the Low Back Rehab Program (see above) or you’ve previously experienced low back pain and want to avoid re-injuring your back while you pursue a specific health or fitness goal. In the latter case, I’ll take you through an initial movement assessment session before I design your program.

INCLUDING:

• A bi-weekly 15 minute check-in via Zoom (or a monthly 30 min call, depending on your preference) to check your progress and for the coaching of new exercises.
• A personalised training program delivered via the same app used for the Low Back Rehab Program.
• Nutrition guidance is also provided to ensure optimal results.