Thank you for joining us for today’s livestream where we talked about how to manage a flare up of back pain. If you’re going through a relapse right now, or you have back pain that comes and goes, we’re here to talk to you about what you can do to ease the discomfort and get yourself in a position where you’re going to experience relapses less often.

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Why did it happen? Delayed onset of symptoms can confuse you as to how the problem started. Often it can feel like you just woke up with it when actually it’s probably caused by something you did the day or two days before. Maybe you went on a long walk, a bike ride, you’ve gone back to work etc. if these things are abnormal for you then you might get some back pain and your body might not tell you it’s been a problem until the next day.   What stage are you at? Phase 0-1: if you’re not in our back in shape yet, you’ve just injured your back or you’ve just started 

Phase 1. Use Phase 1 as a starting point as it teaches you how to engage your core and improve flexibility and mobility of the lower body. The stretches will help improve inflammation levels and tell you what you need to avoid on the daily basis. Anyone can access this for free.  

Phase 2: this is the area you’ll start to develop more control over your body, you’ll see further flexibility improvements because you’ve been doing the stretches for longer and you’ll be getting stronger. At this point, if you have a relapse, you’ll see that any relapse you might have will last for less time because you’re stronger than you were when you started. It can be very demoralising to go back to square one but you’re a different person now than you were then.  

Phase 3: the workouts here get a bit more fun as you can add resistance to the workouts. You should see that you’ve come a long way since beginning at phase 1.  Moving on with rehabilitation If you’ve relapsed at the beginning of phase 2, go back to phase 1 for a few days and be diligent with your icing and daily habits. After these few days, go back into phase 2 at about 75% of the effort you were at before. If you are at phase 3 at the relapse, stay mobile and revert to phase 1 for a couple of days again, then back to phase 3 at again 75% of the effort you were doing before. Build up over the next 5 days followed by a plateau of 7 days, then you can continue building from there.  If you’re going back to the gym in the next couple of weeks, don’t confuse delayed onset muscle soreness for a flare up, and don’t push it too hard straight away.

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