Out-Fit Stronger Back Programme

This is a programme designed to help those who suffer from lower back pain. We use a four step process to develop a stronger back:

Step 1
Detailed demonstration on the function of the spine and supporting musculature
Analysis of the type of movements that can lead to back pain
Importance of the “core” in maintaining a strong back
Practical session on achieving a neutral spine position and abdominal bracing

Step 2
Discussion on the difference between stretching and mobility in relation to the back
Creating awareness of the gluteus muscles and their role in back movement
Practical work on strengthening the abdominal stabiliser muscles

Step 3
Practical session on the correct squat movement to protect the back
Practical session on core strength progressions

Step 4 (and beyond)
Developing endurance in the muscles supporting the spine
Developing rotational strength
Developing power movements

What are the costs and locations for this programme?

You will need to commit to the programme to make it a success. The programme consists of:

One consultation each week for four weeks for the base programme.
Each consultation is 1/2 hour duration.
The consultations are one-on-one sessions with your trainer.
The consultations are held at the Out-Fit PT Studio (Cobbitty).
All four appointments must be booked at the start of the programme.
No cancellations and re-booking with this programme please.
Exercises will be give to be performed every day at home for 10 minutes or so.
These are vital to the success of the programme.
At the completion of the four week programme, you may wish to book sessions for ongoing strength maintenance. However, this is optional.

The cost is $220 for the four week programme ($55 per consultation).
Ongoing maintenance is $45 per 1/2 hour session (optional).

Who would the programme be suitable for?

This is a back (and core) strengthening programme designed help those who suffer from lower back pain caused by muscular imbalances. For example:

Back pain caused by lifestyle factors, like sitting hunched over a computer all day.
Those who are constantly straining their back doing normal activities at home.
Athletes who push their bodies hard during workouts but find that their back or core strength is their limiting factor.
Recreational exercisers who get back pain after doing normal exercise activities.

Who would the programme NOT be suitable for?

This programme is designed to strengthen the back and core to prevent future pain. It is not designed to cure acute back pain. Please see your health care provider in situations where:

You currently suffer from acute back pain (best to wait for the pain to subside before starting this programme).
Your back pain is caused by degeneration of the spine (eg. disc and cartilage degeneration) including herniated or bulging discs.
Your back pain is caused by structural defects (eg. scoliosis).
Your back pain is caused by compression resulting in nerve damage
You have had surgery of any kind to relieve back pain.