Low_Back_Pain_Instructions.pdf

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Table of Contents
LOW BACK PAIN REHAB TEMPLATE ............................................................................................................. 3
B
ACKGROUND
.............................................................................................................................................. 3
E
XPECTATIONS
.............................................................................................................................................. 3
P
HASES
........................................................................................................................................................ 4
Phase 1 (Week 1*) ............................................................................................................................... 4
Phase 2 (Weeks 2-5)........................................................................................................................... 4
Phase 3 (Weeks 5-9)............................................................................................................................ 4
B
ACK
P
AIN
R
ESOURCES
................................................................................................................................. 5
STaRT back screening tool ................................................................................................................. 5
Owestry Lumbar Questionnaire ........................................................................................................ 5
Tampa Scale of Kinesophobia .......................................................................................................... 5
E
XERCISE
S
ELECTION
...................................................................................................................................... 6
R
ATE OF
P
ERCEIVED
E
XERTION
........................................................................................................................ 6
TEMPLATE INSTRUCTIONS ............................................................................................................................. 9
H
OW
T
O
G
ET
S
TARTED
.................................................................................................................................... 9
PICKING EXERCISES....................................................................................................................................11
GPP ..............................................................................................................................................................12
COMPLETING WORKOUTS ..........................................................................................................................16
WARM-UP ....................................................................................................................................................19
WEIGHT SELECTION .....................................................................................................................................22
LOGGING TRAINING ..................................................................................................................................27
TABS EXPLAINED .........................................................................................................................................30
E
XERCISE
S
ELECTION
.................................................................................................................................... 30
N
UTRITION
L
OG
........................................................................................................................................... 30
C
ALCULATOR
.............................................................................................................................................. 30
A
NALYSIS
................................................................................................................................................... 31
O
VERVIEW
.................................................................................................................................................. 31
W
EEKLY
T
ABS
.............................................................................................................................................. 31
FREQUENTLY ASKED QUESTIONS................................................................................................................33
EXERCISE DEMOS........................................................................................................................................36
P
RESS
E
XERCISES
......................................................................................................................................... 36
D
EADLIFT
E
XERCISES
..................................................................................................................................... 36
S
QUAT
E
XERCISES
........................................................................................................................................ 37
RESOURCES AND CONTACT ......................................................................................................................39
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Low Back Pain Rehab Template
Welcome to the Barbell Medicine Low Back Pain Rehab Template. We thank
you for your business and hope that you find the recommendations,
explanations, and other materials useful. Before you head off to the gym, please
read the Overview section below. Thanks again and happy training!
Background
Watch this video
The world prevalence rate of back pain is 9.4%, meaning that if you are
experiencing low back pain, you aren't alone.
90% of those experiencing low back pain have non-specific low back pain,
which means that there is no diagnosable underlying pathology to attempt
correlation to pain. This is a good thing and highly likely no need to worry or be
anxious about the situation.
The prognosis, the clinical course or outcome, is great with marked reductions in
pain and disability occurring within the first 6 weeks for most patients.
This template is based around education and encouragement of the user.
We want to education folks and provide reassurance, as it is highly likely the
person does NOT have a serious disease warranting further investigation
(like imaging), and symptoms will improve over time.
We also want to encourage the individuals to avoid bed rest and stay active
Expectations
The entire template should take 9-12 weeks depending on the length of PHASE
1.
This process may increase symptoms.
Two Rules:
3
1)
2)
Symptoms shouldn't increase to the point the athlete loses function
(debilitated).
If symptoms increase, they shouldn't last for 24 hours.
If either A and/or B occur, then it is likely the athlete is not tolerating loading of
the area and modifications should be made.
NOTE: If progressive neurological symptoms occur (loss of sensation, loss of
movement in extremities, loss of control over bowel or bladder movements,
and/or groin numbness - please seek medical consultation immediately.
You may find participation on our Pain and Rehab forum useful for any
additional questions or just sharing with others in the community. Click here or
just head over to our website.
Phases
Phase 1 (Week 1*)
Goal- Decrease pain and improve active range of motion using isometrics and
isoinertial loading.
*Week 1 may be repeated for up to 2 additional weeks, e.g. Weeks 1-3 when
necessary based on symptoms and improvement. Subsequently, phases 2 and 3
are labeled as if the lifter required 3 weeks in Phase 1, which may not be
necessary.
Phase 2 (Weeks 2-5)
Goal- Increase loading capacity with increasing volume and lower external
intensity.
Phase 3 (Weeks 5-9)
Goal- Return to normal programming by increasing intensity and movement
specificity, e.g. more absolute load. This is where adding this qualitative metric
can help us differentiate these situations for a more accurate view of training
progress.
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Back Pain Resources
STaRT back screening tool
Owestry Lumbar Questionnaire
Tampa Scale of Kinesophobia
For optimal use, complete one of these assessments prior to starting the
template, at week 5, and at completion of template.
Research Papers
Hoy D, March L, Brooks P, et al. The global burden of low back pain: estimates from the
Global Burden of Disease 2010 study. Annals of the rheumatic diseases. 2014; 73(6):968-
74.
Koes BW, van Tulder MW, Thomas S. Diagnosis and treatment of low back pain BMJ.
2006; 332(7555):1430-1434.
Menezes Costa LdC, Maher CG, Hancock MJ, McAuley JH, Herbert RD, Costa LOP. The
prognosis of acute and persistent low-back pain: a meta-analysis Canadian Medical
Association Journal. 2012; 184(11):E613-E624.
Foster NE, Anema JR, Cherkin D, et al. Prevention and treatment of low back pain:
evidence, challenges, and promising directions. Lancet (London, England). 2018;
391(10137):2368-2383.
For information on consults please visit our website.
For any issues or other questions email us at
support@barbellmedicine.com
You may find participation on our Pain and Rehab forum useful for any
additional questions or just sharing with others in the community. Click here or
just head over to our website.
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