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Elite Akademy Sports Physiotherapy Workshop Series 
5 Secrets to Manage Your Low Back Pain 
& 
Get Rid Of It in 21 Days 
K...
15 Year Career 
Founder/Director of 3 Sports Medicine Clinics 
Australia
Over 50,000 Treatment Sessions in Sports Injuries & 
Performance
MelbUniSports Physio since 2002 
Head of Sports Medicine at MelbUnisince 2008
Lecturer, Consultant, Author 
Australia, China, Singapore, Sri Lanka
TheMost Common Causes of Low Back 
Pain (Old World) 
Musculo-Ligamentous Strain/Sprain 
Facet Joint Inflammation or 
Bulgi...
The Most Common Causes of Low 
Back Pain(Old World cont...) 
Degenerative Disc Disease
The Most Common Causes of Low 
Back Pain(Old World cont...) 
SIJ Inflammation
What Causes Low Back Pain… 
(The New World) 
#1 and #2
What Causes Low Back Pain… 
(The New World) #3 
Gluteals
What Causes Low Back Pain… 
(The New World) # 4 
Subscapularis
Secret #1 
Exercise! 
Regular Exercise 
Walking/Jogging 20minutes to 1 hour per day. 
3-4 Days Per Week 
Cardio Workouts 
...
Secret #2 
Balance & Coordination 
Walking 
Yoga 
Pilates 
Tai Chi 
Hydrotherapy 
40-60 min/wk
Secret #3 
Posture 
Chest Out 
Stand Tall 
Shoulders Back 
Good Posture In 21 Days!
Secret #4 
You Are What You Eat 
Food Groups 
Group 1: Meat, Poultry, Fish, Beans, Eggs, 
& Nuts 
Group 2: Milk, Yogurt, a...
Secret #4 (Cont) 
-2 Fruit And 5 Veg Per Day 
-A Big Breakfast 
-A Big Lunch 
-Smaller Dinner- Soups, Salads 
Between 6-7 ...
Secret #5 
Strong Mind = Strong Body 
Yoga 
Meditation 
Tai Chi 
Pilates 
Relaxation 
20-40 minutes 
(Twice a week)
How Elite Akademy Physio Can Aid In 
Recovery And Prevention 
Find All Contributing Factors (Holistic)
How Elite Akademy Physio Can Aid In 
Recovery And Prevention 
Find All Contributing Factors (Holistic) 
Promote Normal Mov...
How Elite Akademy Physio Can Aid In 
Recovery And Prevention 
Find All Contributing Factors (Holistic) 
Promote Normal Mov...
How Elite Akademy Physio Can Aid In 
Recovery And Prevention 
Find All Contributing Factors (Holistic) 
Promote Normal Mov...
45 
40 
35 
30 
25 
20 
15 
10 
5 
0 
How Quickly EA Physios can Help 
Days Taken to Help Problem 
No Treatment Physiother...
Conditions We Help in 2-12 Days 
SCIATICA DURING PREGNANCY? 
HEADACHES?
Where Are We Located 
Melbourne University Sport 
Building Next to the Pool 
Tin Alley (Runs between Swanston St 
and Roya...
5 Exercises To Do at Home 
5 Days, 
5 Home Exercises 
Emailed Directly To You
Thank You 
If you have any questions at all please do not hesitate to 
send a note or call our clinic ext 444948 or 834449...
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5 Secrets to Decrease Low Back Pain

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Veröffentlicht am

Presented and Created by Kusal Goonewardena,
Elite Athlete Sports Physiotherapist
Head of Sports Medicine
Melbourne University Sport

Kusal covers how to decrease back pain naturally, how to prevent it and how when treated effectively back pain can be minimised in 2-12 days.

For more information
http://eliteakademy.com/back-pain/

Veröffentlicht in: Gesundheit & Medizin
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5 Secrets to Decrease Low Back Pain

  1. 1. Elite Akademy Sports Physiotherapy Workshop Series 5 Secrets to Manage Your Low Back Pain & Get Rid Of It in 21 Days Kusal Goonewardena Elite Athlete Sports Physiotherapist Head of Sports Medicine Melbourne University Sports
  2. 2. 15 Year Career Founder/Director of 3 Sports Medicine Clinics Australia
  3. 3. Over 50,000 Treatment Sessions in Sports Injuries & Performance
  4. 4. MelbUniSports Physio since 2002 Head of Sports Medicine at MelbUnisince 2008
  5. 5. Lecturer, Consultant, Author Australia, China, Singapore, Sri Lanka
  6. 6. TheMost Common Causes of Low Back Pain (Old World) Musculo-Ligamentous Strain/Sprain Facet Joint Inflammation or Bulging Disc Stiffness
  7. 7. The Most Common Causes of Low Back Pain(Old World cont...) Degenerative Disc Disease
  8. 8. The Most Common Causes of Low Back Pain(Old World cont...) SIJ Inflammation
  9. 9. What Causes Low Back Pain… (The New World) #1 and #2
  10. 10. What Causes Low Back Pain… (The New World) #3 Gluteals
  11. 11. What Causes Low Back Pain… (The New World) # 4 Subscapularis
  12. 12. Secret #1 Exercise! Regular Exercise Walking/Jogging 20minutes to 1 hour per day. 3-4 Days Per Week Cardio Workouts Aquatic Aerobics: 1 hour session: Twice a week. Bike 20-40 min: 2-3 times per week.
  13. 13. Secret #2 Balance & Coordination Walking Yoga Pilates Tai Chi Hydrotherapy 40-60 min/wk
  14. 14. Secret #3 Posture Chest Out Stand Tall Shoulders Back Good Posture In 21 Days!
  15. 15. Secret #4 You Are What You Eat Food Groups Group 1: Meat, Poultry, Fish, Beans, Eggs, & Nuts Group 2: Milk, Yogurt, and Cheese Group 3: Fruit Group Group 4: Vegetable Group Group 5: Bread, Cereal, Rice, and Pasta Meals All Food Groups from 5 Food Groups should be BALANCED Water 2 Litres per day = 8 Glasses
  16. 16. Secret #4 (Cont) -2 Fruit And 5 Veg Per Day -A Big Breakfast -A Big Lunch -Smaller Dinner- Soups, Salads Between 6-7 pm No Snacking On Fast Food, Biscuits, Chips Etc. Snacking On Carrot Sticks And Celery Sticks  Metabolic Rate Highest Between 6am and 4 pm = EAT MAJOR FOODS IN THIS TIME
  17. 17. Secret #5 Strong Mind = Strong Body Yoga Meditation Tai Chi Pilates Relaxation 20-40 minutes (Twice a week)
  18. 18. How Elite Akademy Physio Can Aid In Recovery And Prevention Find All Contributing Factors (Holistic)
  19. 19. How Elite Akademy Physio Can Aid In Recovery And Prevention Find All Contributing Factors (Holistic) Promote Normal Movement in Your Spine
  20. 20. How Elite Akademy Physio Can Aid In Recovery And Prevention Find All Contributing Factors (Holistic) Promote Normal Movement in Spine Improve Core
  21. 21. How Elite Akademy Physio Can Aid In Recovery And Prevention Find All Contributing Factors (Holistic) Promote Normal Movement in Spine Improve Core Strength and Conditioning
  22. 22. 45 40 35 30 25 20 15 10 5 0 How Quickly EA Physios can Help Days Taken to Help Problem No Treatment Physiotherapy EA Physiotherapy
  23. 23. Conditions We Help in 2-12 Days SCIATICA DURING PREGNANCY? HEADACHES?
  24. 24. Where Are We Located Melbourne University Sport Building Next to the Pool Tin Alley (Runs between Swanston St and Royal Pde) University of Melbourne
  25. 25. 5 Exercises To Do at Home 5 Days, 5 Home Exercises Emailed Directly To You
  26. 26. Thank You If you have any questions at all please do not hesitate to send a note or call our clinic ext 444948 or 83444948 My email address is: kusal@eliteakademy.com My twitter address is @kusalkumar The Elite Akademy twitter address is @EliteAkademy We share body and health advice on our Facebook site www.facebook.com/EliteAkademy Lastly these slides have been uploaded to www.slideshare.net/KusalGoonewardena

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