Please register below and start your Low Back Pain Rehab Coaching
If you have and it's not worked, it's time to try something new
1. Stretching your low back; There are 2 reason to minimise this. Number one, a flexible spine doesn't mean a pain free spine. Number two, it'll give you short term relief but it can make your spine more sensitive to pain in the long term.
2. Stretching your hamstrings; Tight hamstrings are generally a symptom of low back pain than a cause. It's better to stretch other muscles of the hip
3. Perform back extensions; Lying face down and lifting your chest from the floor adds unnecessary compression to your spine keeping your spine stressed.
4. Performing sit-ups or crunches; These exercises mimic an injury causing movement to your spine and are best to avoid at all times whether your spine is healthy or not.
Some other things that help overcome low back pain
There are 3 fundamental steps in my lower back pain rehabilitation
We learn about your low back pain and what makes it worse and better
We reduce the stress on your spine by improving your everyday movement
We improve the health of your spine by building core strength & stability and reducing muscle tightness.
"I used to run and do body pump four to five times a week. Then one day, when I was helping somebody to move a cooker, I felt a ripping sensation. I was left unable to get out of bed or work for over a week. I was put on heavy pain killers. A friend recommended Chris. I told my friend I wanted to exercise more, but was scared because I felt so weak. I also felt that I risked making the injury worse. My friend assured me Chris specialised in supporting people who had had an injury and were in pain. I haven’t looked back. I went from not being able to do any exercise, to getting back to the level of fitness I had before my injury. In fact, I am stronger now in many ways than I was before."
"The walks that I have been doing are getting longer without pain, at present I have no lower back pain "
This packages begin with an Initial Questionnaire, additional consultation, tailored home program, follow up consultation and an updated tailored program.
One time payment
1-2-1 Online Consultation
Tailored Home Program
Follow Up 1-2-1 Online Consultation
Updated Tailored Home Program
Free access to the Fundamentals of Spine Health Method
I started Christopher Hole Training in 2008 to help people overcome injury & improve fitness and I’m still doing this as a Personal Trainer and Sports Massage Therapist in Bristol, UK. As my journey progressed in 2010 I began teaching fellow professionals all over the UK and by 2012 I had started Christopher Hole Online Training to share this formula with more people. Now with over 11yrs and 20,000hrs of teaching and training experience, I want to share my tried and tested formula with you.
If you would like to contact me to find out more about this service or ask a question please fill out the form below.
I will aim to get back to you within 24hrs but please understand that I get a lot of messages and it takes time to answer them all.