How to create the program 🤍⁠ ⁠ We always start the assessment with a short interview where we try to get the bigger picture of your lifestyle that could potentially lead to low back pain. ⁠ So we focus a lot on your hobbies and training. What kind of sport are you doing? What are the mechanisms and demands of the sport? What are the injury mechanisms?⁠ So when creating the rehabilitation plan we decide what is the best tool of choice. ⁠ For example, if we get a client who is also a runner, we would be focusing to strengthen the frontal plane instead doing deadlifts.⁠ ⁠ So before creating the program for the individual always familiarise yourself with the demands of the sport. ⁠ ⁠ ⁠ #lowbackpain #lowback #lumbarspine #lumbarspinestability #stability #spinestability #spinehealth #spine #rehabilitation #lowbackrehab #lowbackspecialist #tinalowbackpaintherapy #mcgillsmethod ⁠ #strengthandconditioning #mobility #injuryprevention #posture #posturealignment #posturebrace #posturecorrect #phukettherapy #corestability #runners

Did you know 🤍⁠ ⁠ Are you one of more than 2/3 of people who experienced low back pain at least once?⁠ Did you ignore the pain thinking it is not so bad or did you go to see a practitioner who identified the pain triggers and helped you?⁠ ⁠ ⁠ #lowbackpain #lowback #lumbarspine #lumbarspinestability #stability #spinestability #spinehealth #spine #rehabilitation #lowbackrehab #lowbackspecialist #tinalowbackpaintherapy #mcgillsmethod ⁠ #strengthandconditioning #mobility #injuryprevention #posture #posturealignment #posturebrace #posturecorrect #phukettherapy #corestability

Sciatic nerve pain 🤍⁠ ⁠ What is this pain going through my buttock and down on my leg?⁠ ⁠ We call it sciatica, where the sciatic nerve, which runs from your lower back to your feet, is irritated or compressed. The pain usually gets better in 4 to 6 weeks but can last longer.⁠ ⁠ When experiencing sciatic pain, your bottom, back of your legs, and foot and toes may feel stabbing, burning, or shooting pain. You might feel it as tingling, numbness, or weakness as well. ⁠ ⁠ The pain triggers can be when moving, sneezing, or coughing. ⁠ ⁠ In assessment, we do the test for the sciatic nerve and check if the nerve is flowing as it should or if there are any irritations on the way. ⁠ ⁠ Based on the results we can create a rehabilitation plan and suggest exercises, such as sciatic nerve flossing. ⁠ ⁠ **But be aware that sometimes sciatic nerve pain can feel like tight hamstrings and we often want to stretch it. We advise against stretching before testing if this is the case. If there is irritation on the sciatic nerve and we are stretching it, we are creating even more symptoms and pain. ⁠ ⁠ ⁠ #lowbackpain #lowback #lumbarspine #lumbarspinestability #stability #spinestability #spinehealth #spine #rehabilitation #lowbackrehab #lowbackspecialist #tinalowbackpaintherapy #mcgillsmethod ⁠ #strengthandconditioning #mobility #injuryprevention #posture #posturealignment #posturebrace #posturecorrect #phukettherapy #corestability #sciatica #sciaticnerve

Understanding your diagnosis 🤍⁠ ⁠ So, you went to see your doctor because of your low back pain. He performed some quick examinations and sent you to do an X-ray and MRI. After getting scans he gave you a diagnosis and sent you home with suggestions to do Physical Therapy, Yoga, and strengthening your core. ⁠ ⁠ How much of your diagnosis did you really understand?⁠ Disc bulge on L5/S1, spinal stenosis, sciatic nerve irritation, and many more.⁠ ⁠ Now what?⁠ ⁠ Looking on the internet what this would mean and how to fix it? ⁠ Going on social media and watching videos on how to fix your sciatic nerve irritation with 3 steps?⁠ ⁠ What you should be doing is properly educating yourself on the mechanisms of your pain. Yes, you do have a disc bulge(es). Yes, you do have sciatic nerve irritation. But so what? Get yourself out and find a practitioner/professional who can show you what is going on in your low back and teach you how to avoid pain triggers.⁠ Get yourself someone who will know how to make a proper rehabilitation and strengthening plan for you individually. ⁠ ⁠ In our practice, we use multiple spine and vertebrae models to show you the mechanisms of your pain and how to avoid it. ⁠ ⁠ Never settle for a diagnosis that you don't even understand. ⁠ This is your body, you have a right to understand your pain!⁠ ⁠ ⁠ ⁠ #lowbackpain #lowback #lumbarspine #lumbarspinestability #stability #spinestability #spinehealth #spine #rehabilitation #lowbackrehab #lowbackspecialist #tinalowbackpaintherapy #mcgillsmethod ⁠ #strengthandconditioning #mobility #injuryprevention #posture #posturealignment #posturebrace #posturecorrect #phukettherapy #corestability #diagnosis

🤍 What our clients say 🤍⁠ ⁠ Tests that we do, don't lie. You just need to know how to interpret it and see it as a bigger picture. Professor McGill spent three decades and more creating the most accurate assessment that will show us what is going on in your low back. ⁠ ⁠ Listen. Test. Observe. Teach. ⁠ ⁠ #lowbackpain #lowback #lumbarspine #lumbarspinestability #stability #spinestability #spinehealth #spine #rehabilitation #lowbackrehab #lowbackspecialist #tinalowbackpaintherapy #testimonials #mcgillsmethod #strengthandconditioning #mobility #injuryprevention #posture #posturealignment #posturebrace #posturecorrect ⁠ #successstory #teamwork #happycustomer ⁠ ⁠

Why does injury occur and how to decrease injury risk? 🤍⁠ ⁠ By eliminating the movements, posture, or load that cause your back pain we win only half of the battle in fixing the injury. ⁠ ⁠ What is really important is to build your body to become more resilient to future injuries. But how do we do this?⁠ ⁠ With spinal stability! ⁠ ⁠ When muscles contract they create force and stiffness and the latest is the most important for STABILITY. ⁠ By failing to obtain appropriate muscular stiffness around the spine with proper bracing we expose ourselves to subsequent injuries and pain. ⁠ ⁠ As Professor McGill likes to say - distal movements require proximal stiffness. For example, if you want to wave 👋 to someone, you need to stiffen your wrist, elbow, and shoulder all the way to your core. ⁠ ⁠ As a matter of fact, all body movement needs appropriate coordination of muscles. Spine stiffness and core stability are required to move, run, walk, or squat,...⁠ ⁠ How do correctly brace your stabilizer muscles? ⁠ Bring two fingers laterally to your navel and press into your side muscles. Now with proper engagement of your muscles push your fingers out. Another strategy is to cough and observe muscle contraction. ⁠ ⁠ Next time you stand up from the chair, sit down, pick up something from the floor, push or pull - don't forget to protect your spine and BRACE YOUR CORE! 💪🏻 👊🏻⁠ ⁠ #lowbackpain #lowback #lumbarspine #lumbarspinestability #stability #spinestability #spinehealth #spine #rehabilitation #lowbackrehab #lowbackspecialist #tinalowbackpaintherapy #mcgillsmethod #strengthandconditioning #mobility #injuryprevention #posture #posturealignment #posturebrace #posturecorrect ⁠#corestability #phukettherapy

🤍 What our clients say 🤍⁠ ⁠ Are you ready to write a success story with your low back pain?⁠ What are you prepared to do for it?⁠ ⁠ We offer a personalized rehabilitation plan based on your pain triggers that will help you with more correct everyday movements and stability training for a stronger core.⁠ ⁠ #lowbackpain #lowback #lumbarspine #lumbarspinestability #stability #spinestability #spinehealth #spine #rehabilitation #lowbackrehab #lowbackspecialist #tinalowbackpaintherapy #testimonials #mcgillsmethod #strengthandconditioning #mobility #injuryprevention #posture #posturealignment #posturebrace #posturecorrect ⁠ #successstory #teamwork #happycustomer

Back Mechanic by Stuart McGill Ph.D. 🤍⁠ ⁠ This book helped thousands, including me, with low back pain. Before working with me to enhance your understanding of the low back and its biomechanics, I would highly recommend reading it.⁠ ⁠ The book guides you through a self-assessment of your pain triggers, then shows you how to avoid these roadblocks to recovery. ⁠ ⁠ My proper rehabilitation of the low back pain started when I got this book in my hands from a friend (thanks @zakatell ). The more I was reading it, the more sense it made. And here I am now, doing exactly what this book taught me and much more.⁠ @backfitpro ⁠ ⁠ #lowbackpain #lowback #backpain #spine #spinehealth #rehabilitation #lowbackrehab #lowbackpainspecialist #lowerback #lowerbackpain #personaltrainer #assessment #mcgillsmethod #tinalowbackpaintherapy #personaltrainerphuket #phuket

How does your spine move? 🤍 The most common movement of the spine is flexion and extension. Interestingly enough, the most significant degree of flexion and extension is allowed to achieve in the low back. While higher in a thoracic spine, this movement is more restricted. We tend to develop either flexion or extension intolerance because of everyday incorrect movements. Imagine sitting on a chair with your back rounded for hours and then standing up from a chair with your low back instead of your hips. Not to mention how we sometimes forget to use our hips instead of our low back for picking up something from the floor. Years of putting stress on your low back often appear as low back pain. This test shows us how your spine moves from flexion to extension (cat&cow). Is it flowing nicely, or are there any kinks that would point to stress concentration? It is one of the first tests we do on the assessment and definitely one of the most important ones. 🤍 #lowbackpain #lowback #backpain #spine #spinehealth #rehabilitation #lowbackrehab #lowbackpainspecialist #lowerback #lowerbackpain #personaltrainer #assessment #mcgillsmethod #tinalowbackpaintherapy #personaltrainerphuket #phuket

🤍 What our clients say 🤍 It’s wonderful when we get messages like this one, but to write a successful story it only depends on YOU. We are only here to show you the way, and guide you -> the rest is on you. Are you ready to get rid of the low back pain? What are you prepared to for it? #lowbackpain #lowback #lumbarspine #lumbarspinestability #stability #spinestability #spinehealth #spine #rehabilitation #lowbackrehab #lowbackspecialist #tinalowbackpaintherapy #testimonials #mcgillsmethod

And we are LIVE 🔴 My new website is now online (link in bio) where you can check out what is it about and what package we are offering. In short, Low Back Pain Therapy is McGill’s Method approach with the 2-3 hours assessment of the low back where I am looking for a pain triggers with provocative tests on discs, vertebrae, facet joints, hips, low back pain nerve roots, and SI joints. Based on findings we decide on rehabilitation plan. Clients with current pain are assisted in corrective movement patterns/exercises where we teach spine sparing movements for everyday life. When pain is not present on a daily basis, we create a personal training plan for strengthening spine and core based on your body tolerances and intolerances that are found with assessments. We offer also proper McGill’s Method assessment in a combination with private yoga class. Accreditations: - McGill’s Method practitioner for low back pain - NASM certified personal trainer - Yoga Alliance certified yoga teacher Contact me for more details 🌸 #lowbackpain #lowbackrehab #lowbackpainspecialist #mcgillsmethod #lowbackpaintherapy #lowbackpainpractitioner #discogenicpain #bulgingdisc #facetjointsyndrome #backpain #backpainrelief #phuket

Assessment 🤍 Why do we assess clients? - To achieve injury resilience we need to know it’s demands. What are the body and spine tolerances and intolerances? - We want to enhance performance so we are looking for flaws and features that acts as a brake on performance. - What are pain triggers and how can we avoid them? With proper assessment we can create rehabilitation plan which will help with injury resilience and enhance performance + live pain free life 💪 #lowbackpain #lowbackpaintherapy #tinalowbackpaintherapy #spine #spineresilience #strongcore #healthyspine #mcgillsmethod

It is very important that you understand your low back pain and what is causing it. Is pain triggered in a posture or movement? Maybe with different load? With @dynamicdiscdesigns_3dmodels it is very simple to explain it on a real size model. It definitely gives different perspective on why do we create certain rehabilitation plan for each individual. This model is exactly the one I am using in my practice. 💪🏼 #lowbackpain #lowbackpaintherapy #tinalowbackpaintherapy #mcgillsmethod #lowbackpainrehab #personaltrainer #spine #spinemodel