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The Best Back Ever:
A simple and effective back pain relief course
Welcome to your Best Back Ever! If you’re tired of dealing with back pain and discomfort, you’ve come to the right place. In these videos, Andy Breakspear, our registered osteopath and renowned lecturer, will guide you through a series of exercises to help you strengthen your core, improve your posture, and reduce your pain. Also included in the course are two Mini Workouts, plus a slightly longer ‘Putting it All Together’ Workout, to help keep you on track. So go ahead and start watching the videos below, and let’s get started on your journey to a pain-free back!
Course Lessons
Course Lessons
Lesson 1 - Foundation of Good Posture
Lesson 1 - Foundation of Good Posture
4 MINUTES
4 MINUTES
Learn the easy basic principles of good posture, including natural balance and body alignment. No equipment is needed, just an even comfortable floor. Expect to feel taller and to have a less rounded upper back and shoulders. You will understand how to achieve a more upright, relaxed and balanced posture as well as how to maintain it, by the end of this simple lesson.
Learn the easy basic principles of good posture, including natural balance and body alignment. No equipment is needed, just an even comfortable floor. Expect to feel taller and to have a less rounded upper back and shoulders. You will understand how to achieve a more upright, relaxed and balanced posture as well as how to maintain it, by the end of this simple lesson.
Lesson 2 - Seated Daily Back Mobility Exercises
Lesson 2 - Seated Daily Back Mobility Exercises
6 MINUTES
6 MINUTES
Test and enhance trunk mobility with three easy seated exercises to prevent stiffness and ease back/neck strain. You’ll need a sturdy armless chair and a soft 9″ ball or cushion. By the end, you’ll gain improved range of movement and reduced back stiffness. Expect to understand how to achieve more range of movement and reduced stiffness in your back by the end of the lesson.
Test and enhance trunk mobility with three easy seated exercises to prevent stiffness and ease back/neck strain. You’ll need a sturdy armless chair and a soft 9″ ball or cushion. By the end, you’ll gain improved range of movement and reduced back stiffness. Expect to understand how to achieve more range of movement and reduced stiffness in your back by the end of the lesson.
Lesson 3 - Standing Daily Back Mobility Exercises
Lesson 3 - Standing Daily Back Mobility Exercises
6 MINUTES
6 MINUTES
In this lesson you will learn how to do the same 3 exercises as you did in lesson 2, but this time in a standing position. They will help improve your trunk mobility and take strain off your lower back and neck. No equipment required but you may want something to hold on to. Be careful not to push too hard and cause pain. Expect to feel more flexible in your spine and less stiff by the end of the lesson.
In this lesson you will learn how to do the same 3 exercises as you did in lesson 2, but this time in a standing position. They will help improve your trunk mobility and take strain off your lower back and neck. No equipment required but you may want something to hold on to. Be careful not to push too hard and cause pain. Expect to feel more flexible in your spine and less stiff by the end of the lesson.
Lesson 4 - Seated Hip Stretches
Lesson 4 - Seated Hip Stretches
3½ MINUTES
3½ MINUTES
Increase flexibility and mobility in your hips and thighs to improve your posture. You will need a sturdy chair with arms. Be careful not to strain your lower back or hips. Expect to feel lighter and looser in your low back and hips at the end of this lesson.
Increase flexibility and mobility in your hips and thighs to improve your posture. You will need a sturdy chair with arms. Be careful not to strain your lower back or hips. Expect to feel lighter and looser in your low back and hips at the end of this lesson.
Lesson 5 - Leg Stretches
Lesson 5 - Leg Stretches
4 MINUTES
4 MINUTES
Work on increasing flexibility and mobility in your legs to improve posture and daily movement. You will need a stable chair or something to hold on to. Be careful not to push too hard but to ease into each stretch and keep breathing throughout. Expect easier movement in your legs and reduced stiffness by the end of this lesson.
Work on increasing flexibility and mobility in your legs to improve posture and daily movement. You will need a stable chair or something to hold on to. Be careful not to push too hard but to ease into each stretch and keep breathing throughout. Expect easier movement in your legs and reduced stiffness by the end of this lesson.
Lesson 6 - Mini Workout 1
Lesson 6 - Mini Workout 1
15 MINUTES
15 MINUTES
Learn the easy basic principles of good posture, including natural balance and body alignment. No equipment is needed, just an even comfortable floor. Expect to feel taller and to have a less rounded upper back and shoulders. You will understand how to achieve a more upright, relaxed and balanced posture as well as how to maintain it, by the end of this simple lesson.
Learn the easy basic principles of good posture, including natural balance and body alignment. No equipment is needed, just an even comfortable floor. Expect to feel taller and to have a less rounded upper back and shoulders. You will understand how to achieve a more upright, relaxed and balanced posture as well as how to maintain it, by the end of this simple lesson.
Lesson 7 - Leg Strength Exercises
Lesson 7 - Leg Strength Exercises
3 MINUTES
3 MINUTES
Work on strengthening your leg muscles and buttocks while standing by a chair. Expect to feel your leg muscles working well to enable you to get stronger and more physically able. The exercises are back safe and easy to do, any time – any place, but also very effective.
Work on strengthening your leg muscles and buttocks while standing by a chair. Expect to feel your leg muscles working well to enable you to get stronger and more physically able. The exercises are back safe and easy to do, any time – any place, but also very effective.
Lesson 8 - Back Support Exercises
Lesson 8 - Back Support Exercises
4 MINUTES
4 MINUTES
Improve stability for your spine with 2 core strengthening exercises. The first is done sitting in a chair, the second standing holding onto a chair or countertop. You will realise that you do not need to go to the gym to gain core strength. You will need a level floor, stable chair without arms and a cushion or soft 9” ball.
Improve stability for your spine with 2 core strengthening exercises. The first is done sitting in a chair, the second standing holding onto a chair or countertop. You will realise that you do not need to go to the gym to gain core strength. You will need a level floor, stable chair without arms and a cushion or soft 9” ball.
Lesson 9 - Spine and Trunk Mobility and Flexibility Exercises
Lesson 9 - Spine and Trunk Mobility and Flexibility Exercises
4 MINUTES
4 MINUTES
Flowing exercises to work on increasing mobility and flexibility of your spine, chest and shoulders. You will need a mat or thick carpet and a pillow for your head. You will work on essential movement for your back to stay ache and pain free. Be careful to maintain proper form and not to push hard but to ease into each exercise.
Flowing exercises to work on increasing mobility and flexibility of your spine, chest and shoulders. You will need a mat or thick carpet and a pillow for your head. You will work on essential movement for your back to stay ache and pain free. Be careful to maintain proper form and not to push hard but to ease into each exercise.
Lesson 10 - Mini Workout 2
Lesson 10 - Mini Workout 2
18 MINUTES
18 MINUTES
This video walks you through the exercises from the previous three videos. Take it easy — don't push too hard or into pain, and keep breathing throughout. You'll need a chair, level floor, and a Pilates ball or cushion. These exercises can be done anytime, anywhere, and you'll feel refreshed, younger, and more able after doing them.
This video walks you through the exercises from the previous three videos. Take it easy — don't push too hard or into pain, and keep breathing throughout. You'll need a chair, level floor, and a Pilates ball or cushion. These exercises can be done anytime, anywhere, and you'll feel refreshed, younger, and more able after doing them.
Lesson 11 - ‘Putting it All Together’ Workout
Lesson 11 - ‘Putting it All Together’ Workout
21 MINUTES
21 MINUTES
This video walks you through the exercises from the course. Take it easy — don't push too hard or into pain, and keep breathing throughout. You'll need a chair and level floor; that's it. These simple exercises can be done anytime, anywhere, and you'll likely feel refreshed, younger, and more able after just a few minutes a day.
This video walks you through the exercises from the course. Take it easy — don't push too hard or into pain, and keep breathing throughout. You'll need a chair and level floor; that's it. These simple exercises can be done anytime, anywhere, and you'll likely feel refreshed, younger, and more able after just a few minutes a day.
Bonus Content
Bonus Content
Quick Reminder Video - Quick Posture Set
Quick Reminder Video - Quick Posture Set
In this bonus video you will be able to remind yourself of how to quickly get into a better posture, at anytime and anyplace in your day. Expect to feel more balance, taller, less rounded, and to look and feel better and fresher. No equipment is needed, and you will always benefit from making small positive postural adjustments.
In this bonus video you will be able to remind yourself of how to quickly get into a better posture, at anytime and anyplace in your day. Expect to feel more balance, taller, less rounded, and to look and feel better and fresher. No equipment is needed, and you will always benefit from making small positive postural adjustments.
DISCLAIMER:
The exercise guidance and advice presented in these classes are in no way meant to replace medical consultation. Breakspear Osteopathy and Pilates disclaims any liability from and in connection with the classes.
DISCLAIMER:
The exercise guidance and advice presented in these classes are in no way meant to replace medical consultation. Breakspear Osteopathy and Pilates disclaims any liability from and in connection with the classes.