We hope you enjoyed the video! If you have any questions please do pop them in the comments below and we will get back to you.😀 ⭐ Don't forget to Subscribe & Like the video ⭐
Great relief. First thing that's worked for me after 10 weeks of pure agony due to inflammation in my spine causing nerve pain down my left side. Finding 3-4 hours of complete relief after each session. Hamstring on the chair by far the hardest and most rough on the back pain but better for it afterwards
Yes we have a good number of people with spondylolisthesis in the program - you'll just find that you'll find certain exercises a little more challenging (and more important that you master) than those with other conditions.
check out the full program on the website backinshapeprogram.com , but immediately. At the end of the day, you're doing things MUCH more strenuous than this every day right now in the other 23 hours of the day.
@@BackInShapeProgram Thank you for answering my comment. Yes usually I am, though I have had to rest up the last day or so as the pain was so bad. I'll look at the programme though thank you.
Thanks for this , helped a great deal , still struggling to engage core , also because I am so fat at the moment , lol! I have no hollow in spine , but am now vegan so hopefully that will help with weight , also have set my Fitbit to a goal of 6000 steps per day , so that also should help lastly , I am doing the COPD excises , so should I do them first then these or the other way round ? Thank you x
Inversion tables can be really helpful, we've a good video on using them which i can link to for you, with a few tips etc :) th-cam.com/video/osEm6g00PsM/w-d-xo.html
I don't know whether breathing out is my core or holding my stomach in? I've followed along and watched tons of core videos on utube, but when I do it, I still can't figure it out 🤦🏻♀️ Also, the leg stretch, I'm feeling it ALL in the groin. What could cause the groin to be so tight ?
Hi can I continue my physio even their doing wrong stretching like knee hugging etc.and putting hot packs on my back pain,because my dr. Is pushing me to go to physio..thanks
Personally if they're contradicting things at the Physio department and you can tell your Dr that you're doing something that helps the Dr may ask you what it is thats helping (you can refer them to our website) and if they're good, they'll take a look and likely suggest continue what's working! Ultimately your Dr wants you to get better - so will recommend what works!
Do check out more details on our website at backinshapeprogram.com but it should be 3-5 minutes :) You can join the program and make a start with the full Phase 1 content :)
Heya, I know I asked this before but am just hoping you could remind me. Which would you recommend to be the best. A CT scan, X Ray or a different kind of scan? Thank you
@@aishaeveleigh7668 X-rays are more handy because you're standing up :) but GP will likely shoot for MRI first i suspect. Hope you've been keeping well!
Hi, just started phase 1 and struggling with the lunges on my left leg due to sciatic pain. Is there an alternative I could do? I've tried support with stand chairs but the pain is excruciating.
The probelm here will be that you''re allowing the back to move and therefore irritate the nerve, focus more on a shallower stretch and really stabilising the back - it is a practice issue and with time you'll improve. Unfortunately if we cannot control the spine on a simple stretch, we're likely losing control on a regular basis, Do use the coaching videos on the website to help you moving forwards :) Practice makes perfect!
The outbreath should occur at the same time as the engagement/muscle contraction :) the first exercise also makes for a nice stress relieve/relaxation practice :)
@@helenholdsworth6407 the first two exercises both have contraction - we have full exercise tutorials on the program so it would be best you head over to backinshapeprogram.com and watch the exercise coaching videos in phase 1 :)
Hi, I note that Lara is doing the core engagement and the psoas activation 3 times but I must have been doing it wrong ! On the Back in Shape membership area it says do 10 reps and hold each for 3 seconds and to aim for 3 rounds per day. When I first started I did Phase 1 three times a day but only ever did 10 reps of vacuums followed by 10 reps of psoass then straight into the stretches. Is this wrong?!
Also I think I am still fairly slow on the Phase 1 as I find I frequently have to re-engage ie I cannot do say a straight 10 reps of the psoas one without re engaging. Hope this is ok
@@helenholdsworth6407 it’s certainly not ideal but some people are in such bad shape they are not able to get onto the floor, that is of course where we have to do the best we can and the bed is a necessary option as it’s bette than nothing :)
I find it hard to breathe like that . I breathe in tummy comes in Ur asking for opposite .. I’m grateful for all help but we can’t see what she’s doing the Cameras too far away ! X
We hope you enjoyed the video! If you have any questions please do pop them in the comments below and we will get back to you.😀
⭐ Don't forget to Subscribe & Like the video ⭐
Very helpful to see these exercises in real time. Thank you.
Thanks for posting this too as it is a really useful reminder of what to do and what to watch out for.
Great relief. First thing that's worked for me after 10 weeks of pure agony due to inflammation in my spine causing nerve pain down my left side. Finding 3-4 hours of complete relief after each session. Hamstring on the chair by far the hardest and most rough on the back pain but better for it afterwards
great to hear you're finding the routine helpful Tom! :)
Very helpful ... I have a sciatic nerve problem which come and goes
Hi are these excercises suitable for spondylolisthesis in lumbar spine with sciatica in left leg?
Yes we have a good number of people with spondylolisthesis in the program - you'll just find that you'll find certain exercises a little more challenging (and more important that you master) than those with other conditions.
I'm just recovering from a set back of bad muscle spasms in my back. Its still feeling sore. When would it be safe to start these exercises please?
check out the full program on the website backinshapeprogram.com , but immediately. At the end of the day, you're doing things MUCH more strenuous than this every day right now in the other 23 hours of the day.
@@BackInShapeProgram Thank you for answering my comment. Yes usually I am, though I have had to rest up the last day or so as the pain was so bad. I'll look at the programme though thank you.
@@debravalentine5247 Its a pleasure :)
Thanks for this , helped a great deal , still struggling to engage core , also because I am so fat at the moment , lol! I have no hollow in spine , but am now vegan so hopefully that will help with weight , also have set my Fitbit to a goal of 6000 steps per day , so that also should help lastly , I am doing the COPD excises , so should I do them first then these or the other way round ? Thank you x
Really helpful thanks 😊
Hi. I have pain in my lower back and I use the inverter equipment for stretching my back. Am I doing the right thing?
Inversion tables can be really helpful, we've a good video on using them which i can link to for you, with a few tips etc :) th-cam.com/video/osEm6g00PsM/w-d-xo.html
Thank you so much. That was a useful video.
@@jagdeepratajczak7671 No problem :)
I don't know whether breathing out is my core or holding my stomach in? I've followed along and watched tons of core videos on utube, but when I do it, I still can't figure it out 🤦🏻♀️
Also, the leg stretch, I'm feeling it ALL in the groin. What could cause the groin to be so tight ?
Hi can I continue my physio even their doing wrong stretching like knee hugging etc.and putting hot packs on my back pain,because my dr. Is pushing me to go to physio..thanks
Personally if they're contradicting things at the Physio department and you can tell your Dr that you're doing something that helps the Dr may ask you what it is thats helping (you can refer them to our website) and if they're good, they'll take a look and likely suggest continue what's working!
Ultimately your Dr wants you to get better - so will recommend what works!
@@BackInShapeProgram thank you so much for replying my comments❤️
@@jollyfamtv8114 It's a pleasure :)
how long do you ice for.?...and thank you!!!!!!
Do check out more details on our website at backinshapeprogram.com but it should be 3-5 minutes :) You can join the program and make a start with the full Phase 1 content :)
@@BackInShapeProgram thank you:)
@@lovelight1 no problem :)
Heya, I know I asked this before but am just hoping you could remind me. Which would you recommend to be the best. A CT scan, X Ray or a different kind of scan? Thank you
MRI is the third option although x rays seem to be a lot more accessible!
And a lot cheaper!
@@aishaeveleigh7668 X-rays are more handy because you're standing up :) but GP will likely shoot for MRI first i suspect. Hope you've been keeping well!
Hi, just started phase 1 and struggling with the lunges on my left leg due to sciatic pain. Is there an alternative I could do? I've tried support with stand chairs but the pain is excruciating.
The probelm here will be that you''re allowing the back to move and therefore irritate the nerve, focus more on a shallower stretch and really stabilising the back - it is a practice issue and with time you'll improve. Unfortunately if we cannot control the spine on a simple stretch, we're likely losing control on a regular basis, Do use the coaching videos on the website to help you moving forwards :) Practice makes perfect!
@@BackInShapeProgram thanks for replying. Will definitely look at those coaching videos. 😊
@@dollydrop19 Awesome!
In the first 3 minutes, should we be holding our inbreath, our outbreath or both, for the 3 counts you mentioned?
The outbreath should occur at the same time as the engagement/muscle contraction :) the first exercise also makes for a nice stress relieve/relaxation practice :)
You replied that one exhales during muscle contraction. But, during this breathing exercise, where is the muscle contraction?
@@helenholdsworth6407 the first two exercises both have contraction - we have full exercise tutorials on the program so it would be best you head over to backinshapeprogram.com and watch the exercise coaching videos in phase 1 :)
Hi Back in Shape, I've been doing Phase 1 and I want to do Phase 2 - how do I do this please? Can you send me a link / payment information? Thanks.
hey Stephanie, That's great to hear! Here's a link to the full program :) backinshapeprogram.com/product/premium-membership/
Hi, I note that Lara is doing the core engagement and the psoas activation 3 times but I must have been doing it wrong ! On the Back in Shape membership area it says do 10 reps and hold each for 3 seconds and to aim for 3 rounds per day. When I first started I did Phase 1 three times a day but only ever did 10 reps of vacuums followed by 10 reps of psoass then straight into the stretches. Is this wrong?!
@@BackInShapeProgram Yes that's great thanks
Also I think I am still fairly slow on the Phase 1 as I find I frequently have to re-engage ie I cannot do say a straight 10 reps of the psoas one without re engaging. Hope this is ok
@@BackInShapeProgram Thank you
Can we do the towel exsice on bed?
Yes to begin with it's perfectly acceptable :) Naturally it is better on the floor but consider it something to work towards :)
@@BackInShapeProgram I would disagree. The alignment is very poor unless the mattress is very firm.
@@helenholdsworth6407 it’s certainly not ideal but some people are in such bad shape they are not able to get onto the floor, that is of course where we have to do the best we can and the bed is a necessary option as it’s bette than nothing :)
I find it hard to breathe like that . I breathe in tummy comes in Ur asking for opposite .. I’m grateful for all help but we can’t see what she’s doing the Cameras too far away ! X
The best option would be to follow the full program on our website :) there's lots more videos and support there: backinshapeprogram.com
.