The cure for back pain

BACK pain is one of those nasty conditions which bites most of us at some point in our lives but for some it’s chronic, debilitating and just plain miserable. Is Pilates really the cure all that we hope for when we’re suffering?

Second to post natal rehab, back pain or back injury is the most common reason that newcomers find my classes and take action. As a very dear friend of mine always said, ‘pain is the best motivator for exercise’ and she had a good point.

BUT (and yes it’s a big but), Pilates does not cure backs, improving core strength does not make pain go away and Pilates is definitely not a replacement for physiotherapy.

Before you start Pilates following a back injury you’ll need a diagnosis and/or a sign off by your medical professional that you are fit to exercise.

Back pain requires a long term management strategy. I’d be lying if I told you Pilates could fix you, rather it can be fantastic as part of a long term pain management approach alongside other lifestyle changes. Dull hey? There’s no fad or tabloid worthy headline here. Back pain is not an injury you can fix like a broken leg when you were 12. Instead it’s a condition you need to accept and find ways to work around.

Do bear in mind however that most adults have some degree of disc bulging or wear and tear. We could all be exercising with a minor disc prolapse but never know it. Our backs are strong and designed to last a life time. 

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STAGE 1:

So you first visit your GP and get referred or you go straight to a physiotherapist. In a nutshell, physiotherapists are like musculo-skeletal doctors. They cure with physical treatments and exercise recommendations not pills. This might sound blindingly obvious but a physiotherapist can not cure your back like a course of antibiotics might cure a throat infection. So at stage 1 of back pain you already have exercises to do, at home, between sessions which will help the repair process. The more you do your exercises, the quicker you’ll be on your feet.

STAGE 2:

When you are beyond the acute (really painful) stage you might be referred on to a hospital based Pilates programme or you might be signed off with a recommendation for Pilates or similar. So at stage 2 there are still exercises to do. At home or at the gym. But you need to keep doing them.

STAGE 3:

You get advised to improve your core strength. You may have even skipped stages 1 and 2 and gone straight to here. This is where Pilates becomes an option. However, core strength is a bit of a fad that doesn’t really exist, I’m not sounding very positive today am I? Core strength conjures images of a super iron girdle which you can get so strong by doing Pilates that you’ll never feel back pain again. The problems with this theory are that a) this girdle doesn’t exist; and b) immobility is the enemy of back health. I’m not suggesting it’s time to launch yourself into a dynamic Pilates class but fixing (as in making more rigid) your painful joints will not serve you long term. Instead we can use Pilates and physiotherapy exercises (that you need to keep doing between sessions) to get your body to a place where you can move, rather than using it to make you even more stiff.

STAGE 4:

Keep doing your exercises … forever! Visit your occupational health team at work and get a work station assessment. Can’t fit Pilates in at home, get a group together and get a Pilates instructor in to you. Consider what else you could do to help your back. Is there another health concern you need to get sorted in order to get you more mobile? Could you swim during the week? How’s your bed, your shoes or your bra? These can all be massive contributors to back pain.

Fit School is planning a seminar on long term back pain management (we hope it will have a sexier title than that) so if you’d like to find out more visit our Facebook page or contact us via the contact form below.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

Get updates from the alittlefitter post natal newsletter: http://eepurl.com/YVmD9

Are you an encourager?

ABOUT 13 years ago I first learned to run. Before then I would try but would set off all keen and then have to stop and walk for a bit. It was very discouraging. Years of school inter-form running or cross country (AKA running around the school) had hammered into me that I was pretty useless at it (as for most sports) and my memories are of getting really cold, falling in muddy ditches and generally never getting clean or dry before I then had to go straight to band practice! I wanted to enjoy it but couldn’t get a rhythm. I’d get a stitch or couldn’t breathe. I loved dancing, aerobics and training in the gym but running – no. It was my nemesis. So when – with the help of a keen runner, Mike Hall (no relation) who was on my team at the PRS whilst we built them a new IT system (these were the days of Karen, the management consultant) – I completed my first ever 5k Corporate Chase Challenge back in 2001 it was a really big deal.

The team

(clockwise from far left) Amy, Nicola, Simona (Simona’s mum not in shot), Sally, Gemma, Hayley, me (Karen), Angustias

Roll on to 2014 and I somehow sit here with a snoozing six month old next to me and a three and a half year old at preschool. I run my own business and can remember little about coding in java or C (these are probably outdated now) but I do remember I always loved getting the team ‘on board’ and getting results. So when on Wednesday, we had our first little Fit School team running in the North Weald Race for Life it might not have seemed like a big deal to many but to every woman who had never run that distance before, or taken part in a ‘race’, or felt like they were a bit rubbish at sports, I knew how it felt. I also knew, that a now very dear friend, who lost her mum to cancer last summer, would be running 10k. Amy is a sunshiny, giving person and I wanted to be there for her too.

I’ve run in events since my first 5k but I’ve always felt pretty nervous due to the ‘pressure’ of doing a time. This event was different. I was going to get everyone round because that’s what I love doing. I could never have imagined just how incredible it was to see the perimeter of North Weald Airfield covered in little pink running and walking dots as runners, joggers, plodders and walkers just got out there and did something defiant and amazing.

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The team all made it round and all felt amazing afterwards. I got laughed at for running in the wrong direction at times but then I wasn’t going to leave anyone out there on the field!

It’s very easy to sit back and think, ‘It’s okay for her – she’s thin,’ or, ‘it’s okay for her, she has the time,’ or, ‘I can’t run because …’ but events like this are great for just getting everyone out, off their behinds, and sharing time, effort and hugs.

So perhaps you need a little encouragement to do some exercise or you’d like some guidance – or perhaps you’re feeling a bit low, or maybe a lot low. That’s okay. It doesn’t make you stupid or a nuisance. It makes you human. And there are always people like me who get a complete buzz out of being an encourager because I had enough of feeling like I was useless at sports when I was a teenager.

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Oh and for all my cross country efforts, I’ve since discovered that endurance events are in my genes – so it’s time for me to stop making excuses, learn how to run and just do it!

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

Get updates from the alittlefitter post natal newsletter: http://eepurl.com/YVmD9

 

It’s time we stopped ‘using’ Pilates and just did it?

In the world of Pilates we’ve got accustomed to ‘using’ Pilates exercises to help participants back to health following an injury, illness or pregnancy.  But by doing so, have we lost some of the flavour of what Pilates is really about? A workout.

Physiotherapists often refer patients to me to ‘improve core strength’ (that term in itself is fodder for another post).Pilates is fantastic for back health but contrary to popular belief it’s not physiotherapy. It is a workout first and foremost and many of my participants require extra homework dependent on their specific needs. We work through a range of both strengthening and mobility work from a variety of interesting angles! Tight muscles and immobility are greater enemies of back health than muscle weakness. This is something I too am constantly learning about. I’m not saying this to put anyone off. My participants range from early 20s to mid 80s and there are always adaptations or props which make it suitable to all.

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All my classes are programmed, so we work through a programme over a 6-8 week period with the aim of improving not only strength and mobility but understanding of Pilates and ability to do the moves. I’m doing this myself a lot at the moment since I’m just returning after having my second child, now 4 months!

In my opinion, fitness professionals (myself included) can get so caught up in what’s best for us that we’re in danger of losing sight of the things in life that make us happy. Like chocolate cake! Plus pain can make us afraid of doing certain exercises for fear of making it worse.

One hour of Pilates once a week will not break your back, it’s the remaining hours you spend slumped in a chair, tight with anxiety or sleeping at funny angles that do that for you. So stop being afraid of exercises that seem a little more challenging.

There is a place for Pilates exercises to help get you back to fitness if you begin a little broken and if you just love feeling the burn in your abdominals then abs away but remember your poor old back needs some love too. Let’s just not lose sight of Pilates, the workout. Perhaps it’s time we brought our bodies up to Joseph Pilates’ high standards rather than water Pilates down to suit our broken bodies.

With thanks to Joanne Cobbe of JPilates for inspiring some of the above concepts through ‘The Moves’ Workshop. If you liked this post, check out Jo’s take on the subject: http://jpilatesblog.wordpress.com/2014/01/20/when-did-pilates-become-the-easy-option/

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

Three simple exercises which could predict early death

IF you’ve had your eyes on the health news recently you might have noticed the new study which has revealed three everyday exercises, could be a predictor of early death.

According to the study published last week, grip strength, balance and squats are key indicators of early death.

And guess what? Squatting, balance and grip strength are all things that can be developed through regular (you’ve guessed it) Pilates and exercise, especially resistance training.

The study, by the Medical Research Centre, published the results of tests performed on 5000, 53 year olds but they also said that the exercise results on younger participants could also predict a reduced life expectancy.

So what are the exercises and how can you test yourself?

TEST ONE: Balance

Stand on one leg with your eyes closed. How long can you do this for?

The study found that men and women who were able to hold the position for less than two seconds were three times more likely to die early than those who could hold it for ten seconds of more.

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TEST TWO: Squats (the chair test)

Using a dining chair, sit down and stand up as many times as you can in one minute.

The study found that men who could stand up from a chair and sit down again less than 23 times in a minute were twice as likely to die in the following 13 years than those who could 37 or more.

Among women those who could stand up and sit down again less than 22 times in a minute were twice as likely to die in that time than those who could do the test 35 times or more.

TEST THREE: Grip strength

Participants gripped a special device, like a bike brake. Those who had the strongest grip had the longest life expectancy.

You can measure your own grip strength by your ability to hold on to monkey bars, hold a heavy weight or open and close a jar.

For the full story visit:

http://www.telegraph.co.uk/health/healthnews/10795230/Standing-on-one-leg-may-predict-which-53-year-olds-at-risk-of-early-death.html

Headaches, push-ups and tennis elbow: The shoulder blade connection

THIS week, across all my classes, there’s a bit of a theme. Clue: They are behind you and you need them to move your arms. Anatomically speaking I’m referring to your scapulae, without the latin they are your shoulder blades.

Any arm or shoulder movement is dependent on your shoulder blades. From golf to gardening, running, or even drinking a cup of tea. Conditions like headaches, tennis elbow, rotator cuff injuries and even arthritis can all originate in dysfunctional shoulder blades. And the basic problem? They don’t move. This is why many Pilates exercises incorporate arm movements and why, during classes we spend a lot of time mobilising the upper body and taking care to position arms, elbows, shoulders and necks in a specific way.

Now to be honest, this is way too big a topic to unravel in one blog post and I don’t intend to. Instead, I’d like to offer you some food for thought to take into your classes and every day activities.

Even now, as you read this, how are you sitting or standing? Think about your little shoulder blades. Where are they right now? And where have they been for most of the day? If you spend a lot of time at your desk, they’ll have been fairly slack as your shoulders slope forwards and your wrists/fingers take the strain. If you sit up straight now and think about letting them drop away from your ears, how does that feel?

Inactivity and rigidity are enemies of your musculo-skeletal system so here are a few ideas for getting your shoulder blades moving:

THE IMAGINARY HAND SQUEEZE:

Stand up and imagine someone has placed their hand between your shoulder blades. Now try to squeeze the hand (you could of course find a willing volunteer).

 

My son, demonstrating THE DIVER

My son, demonstrating THE DIVER

THE DIVER:

From standing, place both hands above your head as if you were about to dive into water. Now raise your shoulders to your ears, without changing your hand/arm position and then lower your shoulders to create space under your ears. This exercise stimulates the natural winging in and out of your shoulder blades.

THE PUSH-UP PREP:

From your hands and knees (you can progress to toes) prepare for a push up. Now check your elbow joint position. Are they pointing out to the sides or back, towards your knees? If they are facing the sides, your shoulders aren’t in the right position and you’ll always struggle to do a push-up (plus you’ll get really sore wrists). Instead try drawing your shoulder blades away from your ears, squeeze them together just a little and ensure your elbow joint creases are facing forwards. Notice what happens now when you bend your elbows.

THE KNEELING TWIST:

From your hands and knees, thread one arm through your torso as if you were threading a needle, bending the other elbow to enable your shoulder blade to almost touch the floor, then go the other way, opening up your arm completely to the side.

 

5 Good Health Habits

It’s that time of year when media bombards us with health crazes, detoxes, diets and food fads (and fallacies).

So rather than confuse you further, I’m here to simplify life with some easy to adopt, good health habits which should perk up any sluggish system:

1. Start each day with a Morning Zing. Either fresh lemon or lime juice in hot water or half a teaspoon of bicarbonate of soda in a glass of water. Both will help start your body in an alkaline way, which is great for health, fat burning and just making you feel good.

2. Take a 20-minute brisk walk every day, ideally before midday to catch as much daylight as possible. This will rev up your metabolism and (especially if you’ve been stuck at your desk or at home) give your eyes and brain a break. Walking is low impact but will get your joints moving.

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3. Have protein and two portions of vegetables with every meal. This is a tough one but both your body and your mind will benefit from this good health habit. Your brain needs protein, especially in the winter months, in order to synthesise happy hormones. Vegetables help to alkalise your body and are packed full of vitamins and protein will keep you full between meals.

4. Avoid snacks between meals. There was a time when health sciences taught grazing for health but in the past few years this has been turned on its head. If you are keen to drop some Christmas lard, shape up for an event or just regulate your hormones, going cold turkey between meals is best. This will automatically cut out ‘extra’ calories from your diet and you’ll have to meal plan to make sure you’re getting enough nutrients in your main meals.

5. Drink at least two litres of water every day. Yes, I’m sure you’ve heard it before but hydration is key for optimum health. You might be omming your way through yoga or clocking up the marathon miles but without enough water on board you’ll be under performing.

And finally (the bonus ball) … get your zzzzzz’s. At least seven hours beauty sleep a night. No TV’s or technology at least 30 minutes before bed and in as dark a room as possible.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

Sugar Detox: Starts this Sunday, 5th January

Happy New Year to you all. I hope you had a great Christmas, with a chance to relax, unwind and spend quality time with friends and family.

Seasonal excesses can leave many of us feeling a little bloated and lethargic. Not just because of too much turkey and Christmas pudding. Did you know that for the majority of us, a month of eating differently and a change in routine can alter the nutrient balance in our bodies. That, coupled with winter’s lack of daylight and less exercise, is a recipe for sluggish systems and often low moods.

So the Fit School team have created a Sugar Detox plan. It’s a 10 day, online plan and it starts this coming Sunday, 5th January (Sunday will be a bit of a preparation day so you can hit the ground running on Monday, 6th). It costs £15 for Fit School members and £20 for non members.

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Over the course of the 10 days, the plan will help wean your body and mind from the sugar hit over the last couple of weeks. For some, the increase in sugar started as early as December! So here’s why we have created a Sugar Detox.

The three main nutrient groups in our diet are carbohydrates, proteins and fats.

We consume these nutrients in varying ratios. Here are some common sources:

Carbohydrates

  • Fruit;
  • Vegetables;
  • Cereals;
  • Grains;
  • Milk;
  • Alcohol (see note below *); and
  • Anything containing sugar.

 Carbohydrates can be further broken down into the following:

  • Starch;
  • Sugar; and
  • Fibre.

*Alcohol is a separate group all to itself. You get all the calorific effects of a carbohydrate (the side effects of simple sugars) and none of the benefits (despite some blood thinning properties – although you can get these from other sources).

Here is a breakdown of how one Fit School member’s diet changed over the festive period.

Pre-Christmas Average December December with drinks/sugar
Carbs 45% 63% 62%
Protein 30% 12% 8%
Fats 20% 25% 30%

So the big change is increased carbs in the form of sugars, less protein (except Christmas day) and more saturated fats (from processed foods).

The calories in the three examples were roughly the same but to explain why counting calories isn’t always beneficial, below you can see the calories just from food.

  • Pre Christmas – 2000
  • Average December – 1750
  • + drinks and sugar – 1400

Even though the calories were roughly the same, up to 600 calories were now being consumed in the form of refined sugars or alcohol which you can’t readily use. In our experience, this kind of nutrient change tends to result in little actual weight gain you might grow a muffin top and feel generally flabby. If the ratios change as they have above and you consume more calories, you will put on weight as well.

We generally exercise less in the winter, since we are less motivated. So unless you adjust what you eat, you will put on weight. Christmas then compounds the issue. You’re feeling lethargic and your clothes are tighter by January.

So this detox is to get your body back to a point where you are looking and feeling great. It will require some will power and also some support. That is why doing it in a group will help you keep going. Our golden rule with trying to create a new habit is you must not take something out of your lifestyle without putting something back in. No doubt you derived some pleasure from eating or drinking the things that you did over the festive period. So it is essential that you replace the pleasurable part of these activities with healthier alternatives. For example, drinking nothing but water for a few days is probably okay, but by day three, you’ll find that every fizzy drink you walk past will be talking to you!

We will provide:

  • Low sugar recipes;
  • Protein rich meals;
  • Healthy carb recipes; and
  • Exercise guidance.

These will all be posted daily in our Facebook group. If you have any questions, we will also do our best to answer them so you understand what we are trying to do.

Want to sign up? All you need to do is email us at fitschoolessex@gmail.com and pay £15 (for members) and £20 for non-members before Sunday via our PayPal account: fitschoolessex@gmail.com.

See you there!

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

5 steps to avoid Christmas over-indulgence

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IT’S such a lovely time of year. We’re all starting to feel warm and cosy, mince pies and drinkies are plentiful and the promise of Christmas lunch and trimmings looms – plus of course a few well earned days off.

But it’s really easy to overdo it, get out of your normal active routine and become surgically attached to a box of chocolates. So here are a few, I hope realistic, yet practical steps to ensure Christmas doesn’t push you off track and that a couple of days of over-indulgence don’t turn into a couple of weeks!

1. STAY ACTIVE. This doesn’t have to mean going to the gym or sweating it all out in a spin class but a walk on Boxing day morning can blast away cobwebs and keep your metabolism (and your system) revved. Plus you won’t have to experience sprout and turkey wind – let it all out!

2. FILL YOUR PLATE WITH MEAT AND VEG. The average Christmas dinner offers a feast of vegetable colour. Rather than filling yourself up on roast potatoes and sausages, go for a plate filled with meat and vegetables. You will find it  easier to digest your meal, without overloading on fatty carbs.

3. LIMIT YOUR OVERINDULGENCES TO A FEW DAYS. Christmas and New Year’s Day are great feasting days and a little feasting in moderation does not a wide girth make. But if you skip your normal routine for weeks and keep munching on chocolates and goodies, you will put on a few pounds. Chocolate is still chocolate, even if it comes from Father Christmas.

4. GET A WORKOUT IN BETWEEN CHRISTMAS AND NEW YEAR. Get your kit on and walk out of the door. You will be so grateful you did!

5. JOIN A GYM IN DECEMBER. If you know you want to join a gym in the new year, skip the rush and do it now! Why?December is the quietest month in the gym salesman’s calendar and they have targets to make. Get some free gym visits in between Christmas and New Year, then sign up before 31st, just make sure you play hard ball to get a great deal.

And finally … be prepared for the New Year.  At Fit School we’ll be running a 10 day Sugar Detox, a great way to start your year.

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The start date is the 5th January 2014, and the programme will guide you through the process of weaning the body off sugar. To help, we’ll provide low sugar recipes, exercises and a follow up plan. You’ll also be part of a closed Facebook Group so you can ask questions and get coaching through the whole plan.

If you want:
*More energy.
*To know how to reduce your spare tyre.
*To reduce your muffin top.
*To break the hunger-sugar cycle.
*To kick start your health for the year.
*To be generally less flabby.

You can register your interest by emailing us at fitschoolessex@gmail.com or by using the contact form below. The price is £15 for members or £20 for non-members.

We will limit this to 50 spaces as we will be providing a lot of content and we need to ensure that we can help as many people as possible. First 25 people get an early bird discount.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

Back pain: A long term project

Here’s a post from our Fit School pages, written by Fit School co-director Chris Laing.

Most people will experience back pain in their lives. It can vary from an ache, to full on debilitating agony. Long term pain of any kind can lead to depression and many people feel their lives are adversely affected by back pain.

According to the British Pain Society, around 10 million people in the UK suffer from back pain on a daily basis which affects their lives. And this can be expensive to UK businesses, with the TUC reporting that British businesses lose an estimated 4.9 million days a year due to employee absenteeism due to work related back pain. It’s a big deal!

Known factors that cause back pain are bad posture both sitting and lying down; lifting something incorrectly; and general stiffness and tightness in the muscles above and below the painful site (however it can be as far away as your big toe). There are also many unknown factors that can cause back pain, it isn’t an exact science.

It can be a terrifying thing to experience, but you mustn’t lose hope when it comes to pain management. Once you experience pain, you need come terms with it. This is the hardest thing. You need to accecpt that it is a part of you and will be for some time. Until you get to this point, you will be constantly looking for that one good crack or stretch to sort it out. Quick fixes rarely work with back pain.

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Here is our guide to back pain management:

Any back pain requires a long-term management programme. Take it on a month by month basis and see if things are improving.

Get your situation assessed by a professional. Only they will have an idea about what could be causing the pain and how to manage it better.

Assess everything that could be contributing to your pain and do what you can to manage it.  The main culprits are: posture; your driving position; your sitting postion; your working position (maybe get stand up desk); and your sleeping position.

You need to put aside some money to pay for treatments or ergonomic aids to assist with the pain. You might eventually want to get a new bed to help with the pain. A good mattress doesn’t cost the earth but it isn’t cheap either.

Know and understand which exercises to do on a regular basis. Having a few physiotherapy sessions will not solve your back issues. People often stop doing their exercises once the pain has stopped. If you stop feeling pain, the issue isn’t fixed. You just don’t feel the pain anymore and it can come back at any time.

Let go of what you think you should or shouldn’t be doing. I used to scoff at people doing Pilates or Yoga. However, since experiencing back pain, I incorporate Pilates exercises into my daily routine. One thing that your back needs is regular movement. This is why Pilates and yoga are a great way to help manage back pain. However, you need to ensure that you address other factors too.

We often get asked questions about this, so we are creating a daily exercise routine to help people who are mainly sedentary but experience back pain. It will help manage back pain better and stop back pain ruining your life. If you are interested, get in touch and we’ll contact you when the programme is up and running. Ignoring back pain, taking pain killers or resting it for a bit is not the answer. Nor is doing bootcamps (this is another topic for another day)! So before you try any of these, try addressing some of the factors we have mentioned above.

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ABOUT FIT SCHOOL:
Fit School is run by Chris and Karen Laing. Chris has been Personal Training since 2002. He re-trained after he completed his degree in Business Studies as he was fascinated with the human body and how your health is affected by diet. 

Chris was always fascinated with body transformations and fat loss and was about to learn more about it as In 2008, he was hired to train and present a celebrity fitness DVD for Claire Richards. Claire was also getting married so he had 3 jobs in one! 

For years, Chris and Karen were saying that gyms need to focus on creating programmes for people that deliver results, but gyms weren’t interested. Chris and Karen came up with Fit School, a system for people to get results through group exercise programmes which isn’t gym centred.
Fit School creates a structure for people, where they only need to turn up and enjoy themselves.

Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com