Our healthy back on-line video exercise program is an extension of The Orthopaedic Therapy Clinic’s philosophy and attention to detail for our low back pain patients.
Our goal is to help you to recovery quickly and to limit future back pain reoccurrences.
Why develop an on-line video program?
The pandemic has helped us to realize that many people need fitness guidance specific to their injury. Although there is a mass of on-line exercise programs, our client’s and their therapists have been finding it extremely difficult to determine which of these programs would be right for them.
In response to this need, we have developed this series to help you return to exercise, fitness and the activities you love. Our goal is to limit the risk of inappropriate exercises slowing or even worsening your recovery.
Why is this program different?
This program is unique as it is based on your specific back’s needs and knowing when you are ready to begin exercise.
We have identified appropriate exercises and guide you through proper technique and progressions.
Our videos are based on the foundational structure of a system which many health care professionals ascribe to called Directional Preference. Once you know your back’s directional preference it is much safer to select exercises that match this preference.
This program is cost effective as it supports the work of your therapist and helps you to exercise safely without incurring substantial personal training costs for oversight.
The key to knowing you are in this stage of recovery is that your back pain changes depending on which activities you select. Some activities are more irritating whereas others make you feel better.
In other words, your back “prefers” to do certain movements and feels worse when you do others. For example, you may prefer to sit and feel worse when you walk.
Over the last 40+ years, research and clinical experience has shown us that preferences can typically be grouped into one of three categories. Your back prefers to:
- Flex or round forward
- Extend or sway backwards
- Stay in neutral – limit forward or backwards movements
As part of our focus group, you have been pre-selected because your therapist has identified your back prefers to flex or round forward.
When to start
You are able to start this program when your pain is intermittent and your health professional has provided you with a directional preference diagnosis.
How the program works
You will have received an exercise playlist. There is an introduction video and then the exercise section is constructed into 4 sections. We recommend you start with section 1 and work through it sequentially.
- Finding your start position
This video helps you to understand and utilize the correct spine posture throughout each exercise. Understanding and maintaining this throughout each video is critical to your success.
Your therapist will have built your start position into your current program however these videos go into extensive depth to help you find this posture on your own.
To assist you in understanding your specific start position we have:
- Contrasted the 3 different back postures to help you to understand the difference and to be more confident on finding your specific posture i.e. flexion.
- Emphasized techniques to help you be aware of whether you are maintaining the posture throughout each exercise.
- Provided a trouble shooting video to assist you in executing the correct technique (see information button in video).
- Individual exercise technique videos
To prepare you for your 20-minute back pain exercise video, we have provided you with individualized technique videos, containing in-depth technique reviews for each exercise. We recommend you master these techniques before you move into the faster pace of the exercise video loop. Remember it is essential that you find and use the techniques that are right for your body.
These videos include tips and techniques on how to know you are doing the exercise correctly including:
- How to maintain your start posture (directional preference).
- Which muscles should you feel activate.
- What sensations and muscle activations you shouldn’t you feel during the exercise.
- Tips for finding the right muscle.
- How much effort to use.
- Video exercise loop
As part of the focus group, you have been provided with only one 20-minute video. Once we have incorporated your feedback, our plan is to develop a number of different videos to provide more variety and to address different levels of difficulty.
Each video loop will have a structure that will continue throughout the series. This structure reflects our experience of which muscles should be targeted to ensure back pain recovery.
Each video consists of 5 exercises. The routine will be repeated twice.
In the video series you received three exercises were chosen to restore strength and muscle coordination. These include:
- Transversus abdominis – your core stability abdominal
- Gluteus maximus – your powerhouse buttock muscle
- Gluteus medius – your hip stability muscle
Two exercises focus on restoring length to the hip and thigh muscle. These include:
- Quadriceps thigh stretch
- Iliopsoas hip flexor stretch
Future videos will address different exercises, muscles and postures.
- Troubleshooting videos
Our troubleshooting videos are one of the hallmarks that makes our project unique. These videos are designed to help you use the right muscle and to limit pain.
Each video reflects our experience of how we have helped our clients to know they are activating the right muscle and to recognize when they are using incorrect (compensatory) movement patterns.
These videos are key to helping you minimize pain during and after exercise.
Each exercise technique video and each exercise within the video loop has an information button (i) in the upper right corner. When you click on the button it will take you to the Troubleshooting videos.
Our troubleshooting videos are structured into two sections.
- Tips to ensure you are able to identify that the correct muscle is activating and techniques to activate it if you are not feeling the right thing.
- Troubleshooting tips and techniques for common problems and pain.
The troubleshooting for common problems has been broken down into the most typical areas that people feel pain or difficulty correcting techniques.
For example, your Glut max bridge troubleshooting video consists of:
- How to know you are using the right muscle
- Trouble shooting these common problems:
- Neck pain
- Back pain
- Knee pain
Applying the program successfully
To get the most out of your exercises it helps to understand these elements that are embedded in our program.
- Technique comes first
To benefit from this program, you need to go through these exercises slowly and mindfully.
Executing the right technique is key to your success and most difficulties come from incorrect tech nique, and not a lack of strength.
- More is not better
To make sure you are working at the right level you should rate your effort level on a scale of 1 (easy) to 10 (maximal difficulty). Throughout the video your effort levels should be rated at a 4-6/10 level. If you need to work harder, then these exercises may be too hard for you. If you can’t reduce the effort or feel pain you should reach out to your therapist for assistance in correcting these concerns.
This program starts at a basic level however you may still feel pain if you are working too hard. Many people work too hard on their therapy exercises or progress too quickly.
For some people it is in their nature to work harder. If this is you, or you are convinced that the only way to get better is to work harder, then we cannot stress enough that you need to learn how to perform your exercises with less effort. Too much effort can get in the way of your back recovery.
- Pain is not good
Mild discomfort, lasting less than 20 minutes, is usually not indicative of a need to change programs. If over the next few weeks, the discomfort gets shorter and less intense, then this is usually indicative of the benefit of the program.
However, if you have sharp or lingering pain, pain which lasts longer than 20 minutes after the basic program, if your pain is getting worse or if you are unsure if what you are feeling is normal, then we recommend you reach out to your therapist to guide you on what you should be doing.
- Take your time
People tend to rush through their exercises and try to progress to the next level too quickly. Doing less and performing each exercise correctly will get you more.
Exclusively for clients of The Orthopaedic Therapy Clinic
Currently we are providing this program exclusively to our clients. We have made this decision to ensure that each participant has a proper diagnosis and a therapist to reach out to if they have questions or concerns. We ask that you respect the limitations which were included in your participants waiver as this program, improperly applied, may increase back pain.
Please reach out to your Orthopaedic Therapy Clinic therapist if you have any questions in relation to the program. We are here to help this become a successful pillar of your recovery.