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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/
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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
Kusal GoonewardenaElite Athlete Sports PhysiotherapistHead of Sports MedicineMelbourne University Sports
15 Year CareerFounder/Director of 3 Sports Medicine Clinics
Australia
Over 50,000 Treatment Sessions in Sports Injuries & Performance
Melb Uni Sports Physio since 2002Head of Sports Medicine at Melb Uni since 2008
Lecturer, Consultant, Author Australia, China, Singapore, Sri Lanka
Musculo-Ligamentous Strain/Sprain
The Most Common Causes of Low Back Pain (Old World)
Facet Joint Inflammation or Stiffness Bulging Disc
The Most Common Causes of Low Back Pain (Old World cont...)
Degenerative Disc Disease
SIJ Inflammation
The Most Common Causes of Low Back Pain (Old World cont...)
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 #1Exercise!
Cardio WorkoutsAquatic Aerobics:
1 hour session: Twice a week.
Bike 20-40 min: 2-3 times per week.
Regular ExerciseWalking/Jogging 20minutes to 1 hour per
day.3-4 Days Per Week
Secret #2Balance & Coordination
WalkingYogaPilatesTai ChiHydrotherapy
40-60 min/wk
Secret #3 Posture
Chest Out Stand Tall Shoulders BackGood Posture In 21 Days!
Secret #4You Are What You Eat
Water 2 Litres per day = 8 Glasses
Meals All Food Groups from 5 Food Groups
should be BALANCED
Food GroupsGroup 1: Meat, Poultry, Fish, Beans, Eggs,
& NutsGroup 2: Milk, Yogurt, and CheeseGroup 3: Fruit GroupGroup 4: Vegetable GroupGroup 5: Bread, Cereal, Rice, and Pasta
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
Secret #5Strong Mind = Strong Body
Yoga
Meditation
Tai Chi
Pilates
Relaxation
20-40 minutes (Twice a week)
Find All Contributing Factors (Holistic)
How Elite Akademy Physio Can Aid In Recovery And Prevention
Find All Contributing Factors (Holistic)
Promote Normal Movement in Your Spine
How Elite Akademy Physio Can Aid In Recovery And Prevention
Find All Contributing Factors (Holistic)
Promote Normal Movement in Spine
Improve Core
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
How Elite Akademy Physio Can Aid In Recovery And Prevention
No Treatment Physiotherapy EA Physiotherapy05
1015202530354045
Days Taken to Help Problem
How Quickly EA Physios can Help
Conditions We Help in 2-12 Days
SCIATICA DURING PREGNANCY? HEADACHES?
Where Are We Located
Melbourne University Sport BuildingNext to the PoolTin Alley (Runs between Swanston St and Royal Pde)University of Melbourne
5 Exercises To Do at Home
5 Days, 5 Home Exercises
Emailed Directly To 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: [email protected] 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
Thank You
