If you are reading this, you are most likely aware that a proper rehab program is very important for lower back pain. You may not be aware, however, of how much variability there is between different programs. Or how often rehab programs are ineffective or at least incomplete. Keep reading to find out what’s best.
Contents:
- What works
- Red flags
- Self‑guided vs. clinician‑led
- Cost comparison
- Checklist & trial guide
Disclaimer:
You should consult with a healthcare provider before starting any new physical activity. This article is for educational purposes and is not meant to replace an assessment, diagnosis, or treatment from a qualified professional. Note; no doctor patient relationship has been formed.
What works for lower back pain rehab?
There are several components to any good rehabilitation program, including those for lower back pain. First is education. If you don’t have a basic understanding of the issue and what causes it then you may be doomed to suffer it again.
The second part is activity modification and progressive reintroduction. One of our motto’s is calm shit down, build it back up. Modifying or taking a break from aggravating activities allows pain to decrease (calm down). Then gradually reintroducing those things in a progressive way allows you to build tolerance and return without pain (build it back up).
The third part is a proper strength and conditioning program. This is the part that many, maybe most, clinicians do a poor job with. We often see patients that were given ‘rehab’ programs that are just a couple stretches. Stretching can play a role, but rarely is that the most important quality to work on. Usually the focus should be on strengthening. Here is why:
- Strength and muscle mass will be lost relatively quickly after an injury (due to rest)
- Most people are not doing any strength training at all
- Strength is more often a limiting factor for daily activities than endurance
This does not mean the program will be exclusively strength training. But it probably should be the main focus for many if not most people.
Red Flags
Here are some signs that your lower back pain rehab program is not up to snuff:
- Includes only stretching
- It is not challenging at all
- No long(er) term plan or progression
- Is not obvious how it will help you improve function
Self Guided vs. Clinician Led
Having someone to guide you through rehab can be very helpful, especially if you are in extreme debilitating pain. That can be scary and definitely benefits from having a qualified professional overseeing the process closely. Most people with back pain, however, are not in that situation. For most, it’s a lower intensity, but still somewhat debilitating condition.
As long as you have a good plan, including education, lifestyle/activity modifications and exercise, it is fairly straightforward to work through it on your own. It is also much less expensive and time consuming to work through a self guided program like the LBPfix Program. It allows you to do the exercises on your own time, and eliminates the hassle of scheduling appointments and stressful driving through rush hour traffic to get there.
There are also hybrid options available. If you want the convenience of self guided rehab, with the precision and confidence that comes with clinician led rehab – then book a free consultation to find out about a hybrid approach.
Cost Comparison
A typical physiotherapy visit will cost you $80-100 for a 30 minute appointment. Let’s say you do that once per week for 6 weeks, you are looking at $500-600 total and you may not leave with the knowledge and tools to make continued progress. You may have gotten a ‘rehab’ program, but often it is just a few stretches or maybe a few exercises that are too easy with no long term plan or progression.
Now let’s compare that with the LBPfix Program. It is also 6 weeks, but it is only $39.95. It includes progressive exercise plan that you can do at home with no equipment. It also has educational content about why and how back pain starts, how to modify your activities and lifestyle during pain, and how to live and exercise to prevent it from coming back. All of that for less than the cost of a single visit to a physiotherapist.
Checklist & Trial guide
Here is a brief checklist you can use to see if your rehab program is up to par:
- Has exercises that train your body in a relevant way
- If you need to get stronger, it should have difficult resistance exercises
- If you need more flexibility it should have stretching
2. Is challenging in some way
- Even if it has the right types, if they’re not challenging, they won’t help much
- Challenging does not necessarily mean painful, but it will almost certainly be uncomfortable
3. Has some plan for progression (or author has discussed)
- This could be as simple as increasing reps per set week to week
- This should include modifications in case of a pain flare-up
If these are all present, then you can give it a try and track your progress. It can take quite a while to make significant improvements in strength, endurance, flexibility or otherwise.
So if you want a program that has it all, take the quiz to see if you qualify for the LBPfix program today. Don’t waste any more time with costly treatments and ineffective programs!
Our Framework: How LBPfix Can Help
1. Identify Your Pain Driver: We classify your pain into one of four movement intolerance types
2. Prescribe the Right Movement Strategy: Once we know your pain type, we match it with corrective movements
3. Build Long-Term Resilience: As pain settles, we help you:
Move confidently without flaring up
Rebuild core control and lifting mechanics
Return to work, sport, or life without setbacks
Ready to Fix Your Low Back Pain?
Take our 2-minute quiz to find out if you’re a good candidate to our program – no strings attached!
