Does your back pain define you? Do you find yourself saying "no" to things you really want to do but your back pain makes you miserable? Do you find yourself cringing before you even start a yoga pose or workout because you know it's going to hurt either now or later? Do you dread driving your car because that fiery sciatic pain that shoots down the back of your leg flares up when you press the gas pedal? Do you put off working in the yard because you twitch just thinking about how it's going to feel when you have to try to stand up after kneeling in the garden for even a few minutes? Does sitting in a movie theatre seat make you too squirmy to enjoy a good flick? What about the let down of the morning after a good strong workout when you can barely get out of bed?
Are you tired of "stretching it out" only to have the pain return again and again?
You can't heal your back pain unless you treat the underlying problem and not just the symptoms!
In this unique program, we will go beyond the typical protocol of stretching your tired and tense back muscles and investigate the root problem - what's pulling your back out of alignment in the first place!
Through this program you will discover:
- how your pelvis is the key to a healthy and strong spine
- how to create and maintain the best posture for your body
- how to strengthen your core in a way that truly supports your back
- how to increase mobility in your spine and in your hips
You will also learn
- quick fixes for immediate pain
- long term fixes for chronic pain
- breathing exercises to relieve stress and tension in the body and mind
Have you already tried the standard options? You've gone to the chiropractor, you're practicing yoga, you're working on your core strength, but your back still hurts? Maybe it's time to try a different tactic.
Release the pain. Reset your movement patterns so it doesn't come back!
"I was really concerned that this program would be a waste of my precious time and money, but instead, I found relief from my unrelenting, day and night, low back pain.
I am a morning person. I hit the ground running at 5 am. At first, the back pain just slowed me down; I would have to stretch and then get going. Then it got so I couldn't even make coffee because standing was so hard. I would lie awake at night MAD that my back hurt!
This program was LIFE CHANGING. In just 4 weeks, I started being able to bend over to get the lunch sacks from the cabinet. I rolled out of bed after a full nights sleep and was only mildly stiff. Now, I don't even have that.
I can throw a saddle on my horse without gritting my teeth. In fact, I don't even notice my back at all! No more nagging pain, no more tightness, no more stiffness. I don't dread doing anything."
- Jennifer M
There's plenty of information out there about how to relieve back pain, but I'm interested in healing, not just relief. I want to help you uncover what's causing your back to hurt in the first place. I want to help you solve the root problem and not just put a band-aid on the symptoms. And the answer - it's all in the hips!
WHY ARE WE TALKING ABOUT HIPS WHEN IT'S MY BACK THAT HURTS?
As a private yoga teacher, I've had many clients come to me looking for relief from back pain. Whether it is sciatica, unstable SI Joints, chronic pain or pain that flares up during or after exercise, they all have one thing in common - they show the most improvement and get the most lasting relief when we work on their hips.
I help them break down and deconstruct their movement patterns, and when they change some basic elements everything else seems to fall into place. We work on:
- posture (pelvic tilt)
- core stability
- true hip range movement (moving strictly within your unique hip range without compensation from partnering muscles)
Once they figure out how their hips work at a very basic level, they can begin stretching and strengthening in ways that enhance their spinal stability. They get their hips in order and their backs feel great! And if old patterns creep up, they can easily reset because they have a simple system to follow.
Most back programs are all about stretching your tired tense back, then strengthening your core so it can "support" your movements. This is not wrong. These are important tools, but they are tools for relieving back pain in the short term, not fixing the underlying problem.
This program is based on the work I do with private 1 on 1 clients. It is about digging deeper and attempting to uncover the movement patterns that are potentially causing your back to need support in the first place.
In this program, you will learn how to:
- fine tune your posture for optimum spinal support
- breathe in a way that recruits deep core muscles and relaxes tension
- stabilize your core so that you can truly support your spine
- stretch and strengthen your hip movement in all 6 directions (flexion, extension, internal and external rotation, abduction, adduction)
- recognize when you are compensating for weakness in your hip muscles and then strengthen those weak spots
- put it all together so you can move with less pain - for good
We will start at the beginning, learn about the pelvis, the hip joint, and the core, and strengthen your real support system - your hips.
It's all in the hips, Baby!
" My everyday activities were much more miserable than they needed to be. Things like lifting children into car seats, carrying laundry upstairs, picking anything up off the ground, helping children put on shoes, pretty much anything involving bending or lifting would exacerbate my pain.
Learning that my hips played a huge role in helping my SI joints stay stable was a big gain. Once I started really concentrating on my pelvis and hips, while getting in the car, rolling out of bed, carrying laundry, etc., my SI joints started staying in place for longer periods of time.
Jackie helped me to dig deeper into what the problem was. She helped find movements to avoid (or at least to be more aware) as well as movements that helped strengthen the weak areas. You'll discover crazy exercises and stretches that might seem weird and totally unrelated but really, really help."
About the instructor
I fell in love with yoga ten years ago and have spent the last decade obsessively studying the human body - its potential and its structure.
I am an anatomy and alignment geek, with a healthy dose of breathing fanatic thrown in for good measure.
I teach in an eclectic style that draws from my many and varied influences and teachers. I am known for not taking things too seriously, for finding the fun in hard working poses, and for encouraging people to step outside their comfort zones and try something new.
When I'm not on my mat, you can find me outdoors - hiking, camping, or simply staring off into the vast blue sky.
"I don't believe in gurus. I don't believe in one size fits all yoga rituals. I don't believe in forcing your body to fit into a box called yoga. I believe that yoga should serve you, not the other way around."
- How much time will this program take?
The program takes 4 -5 weeks to complete the basic material, but there are additional bonus practices that you can follow at your own pace after you complete the main portion.
You should set aside about an hour per practice 3 - 5 times per week. Not all the practices are this long (in fact none of them is a full hour in length), but you will have the option to combine some of the shorter practices together with the longer ones. You will also include your lecture and written material into this time frame as well.
To achieve the very best results you should plan to work on this material 5 days per week, 3 at the very minimum. Consistency and repetition are key! You can't expect to change ingrained movement patterns without consistent work. It is certainly possible to do much less and still see results (I've seen that happen!), but your chances of success are vastly improved by sticking with steady and regular practice.
- What do I need for this program?
An internet connection and enough space to follow along with the practice videos is all that is completely necessary. However, some of the practices include optional props that will be very helpful. They are:
Each Session contains a "Session at a Glance" section which will list any props used in the videos as well as suggestions for alternatives to use instead.
- I'm a beginner, can I still do this?
Absolutely! This program is fine for beginners, but as is true for all yoga programs, listen to your body and never overdo anything. If you are unsure about a pose then watch the video, rewind and try working on the pose along with me.
This program assumes that you have a basic level of fitness and are able to perform the suggested exercises. If you are unsure, please consult your doctor.
- I have a recent injury, is this program right for me?
Maybe. If your doctor has cleared you to exercise and you have finished any physical therapy that was prescribed then this program might be perfect for you. However, this program does assume that you have a basic level of fitness. You will need to be able to easily get up and down from the floor, balance on one leg (with the aid of a chair or wall), hold a lunge position for several breaths, etc. If you are unsure, please consult your doctor.
- How long do I have to complete the program?
You have lifetime access, so take all the time you need. You can even come back and work through it again in the future.
- What if I don't see results?
If you work through the program at the recommended pace, following all the steps as they are laid out, and you are still not satisfied, then I'll refund you in full! You have nothing to lose but your back pain! I'll even give you a whole 14 days, more than you need to start creating huge transformation in your life. If you decide you want your money back, simply email Jackie@JackieBlackwellYoga.com and ask for it. That's it!
Getting off on the Right Foot: tips for making this program work for you
Why is Smaller Better? Here's why you will hear me say "go smaller" and "move smaller" throughout this whole program!
Weekly Progress Checklist: Chart your progress day by day and week by week in this easy to use Calendar/Checklist
Hip Session at a Glance: Here's what to expect from this section on the hips / pelvis and how they relate to the rest of your body
Hips Don't Lie: Your hips hold the key to all your other movements so learn to pay attention to what they are telling and showing you
Pelvic Tilt Practice: This short video practice will help you find all 3 pelvic tilts and learn to distinguish between them in different positions
Breathing Session at a Glance: Here's what to expect from this section on how we will use the breath throughout this program
Breathe In. Breathe Out. How your breath relates to your back pain (or lack thereof)
Breathing Practice: Practice this breathing technique until it becomes familiar and easy
Session at a Glance: How and why you need to find your "true" hip range of motion
Introduction to True Hip Range: refer back to this explanation any time you get fuzzy on where your "true" range is
True Hip Range Practice: working within this small, but true, range of motion will free up tension and potentially open up a wider range of mobility than you ever thought possible
- Jackie Blackwell Yoga and/or Peace Monkey Yoga strongly recommends that you consult with your physician before beginning this, or any, exercise program.
- You should be in good physical condition and be able to participate in the exercise.
- Jackie Blackwell Yoga and/or Peace Monkey Yoga is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
- You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Jackie Blackwell Yoga and/or Peace Monkey Yoga from any and all claims or causes of action, known or unknown.