Phase 1 Overview

Welcome to Phase 1 of the Back In Shape Program! Below are small excerpts for each lesson, simply start at Unit 1 and progress through the material. Some of the units are educational and some of the units will be related to the specific exercises and stretches you must do in this Phase. Lastly, is the complete protocol walk-through video with Michael & Lara. Follow along in realtime as we complete the protocol together!

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When You've Just Hurt Your Back

Learn exactly what is happening when you’ve injured your lower back, this knowledge and understanding of the problem is a vital part of getting better.

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Principles For Low Back Injuries

Learn about the core ways in which your lower back becomes injured. Developing this simplistic understanding can help you avoid future injury for a smooth recovery.

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When Is Back Pain An Emergency

Rare as it might be, understanding the tell tale signs of Cauda Equina syndrome. The majority of people will never need this, but it is worth knowing the information.

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Common Mistakes To Avoid

It’s all to easy with back injuries to fall into the trap of doing little things that end up making your back a lot worse, we cover some of the most common in this unit.

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The Phase 1 Protocol Overview

Which exercises & stretches and in which order are we doing them. The routine is put together in a specific order, here you’ll find an overview of this excellent relief routine.

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Part 1: Core Engagement Exercise

Here we’re learning to correctly engage some of the integral core muscles to make sure you can stabilise the spine without moving it.

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Part 2: Lower Body Stretching & Mobility

Keeping the hips mobile at this time is vital but all too often incorrect technique can turn the right exercise into a terrible back pain aggravation.

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Part 3: Lumbar Decompression Stretch

One of the most important long term exercises you can have at your disposal, learn about the correct positioning & how to dismount after this great stretch.

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Part 4: Application Of The Cold

Why heat is your enemy, as well as how & why we’re incorporating the use of icing to maximise recovery and reduce excess inflammation & pain.

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The Full Phase 1 Routine LIVE!

Follow along in real-time with Michael & Lara and help you understand the timings and technique, with real time tips & tricks as you go through the routine together.

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How & When To Move On To Phase 2

Know when you’re ready to move onto the Phase 2 protocols. Strengthening the core & back is vital to recovery. Here you’ll find instruction on how best to do this.

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Access To Lockdown Livestreams

During the summer of 2020 we recorded 150 Live videos between 30 and 60 minutes as a free-to-join service to help people during the lockdowns.

We covered back pain, sciatica, spine surgery, disc rehab, pelvic floor and more. All of these videos go into detail on these topics. Every one of these Live videos had a Q&A section at the end for live viewers to get more specific guidance.

Seeing as they’ve been such a popular resource for both free and premium members alike, we’ve collated them by category on a special page which you can access below. We hope you also find benefit in them, be it better understanding your condition, your spine, or the pathway to recovery.

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Get FULL Access

Premium membership to the Back In Shape program offers you complete access to Back In Shape along with support and numerous bonuses. All you need to ensure you fix your back pain from home for good!

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Back In Shape Offline

Get access to individual Phases, or the complete program with BIS Offline, a series of downloadable material that you can print out for offline access to all the same guidance needed to get your Back In Shape from home.

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Virtual 1-to-1 Support

We do offer 1-to-1 virtual appointments which can help you if you’re a little more unsure of how to progress. Sometimes that extra bit of support and guidance from a clinician can help get you off to an even better start.

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