LX Spine Workshop

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Kusal Goonewardena APA Sports Physiotherapist Vigor Sports Medicine Clinics Melton-Bacchus Marsh-CBD Low Back Pain Workshop Series Decreasing Your Low Back Pain in 21 Days

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Musculo-Ligamentous Strain/Sprain Facet Joint Inflammation or Stiffness Herniated or Bulging Disc Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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The Most Common Causes of Low Back Pain cont... Degenerative Disc Disease Instability Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Spinal Stenosis SIJ Inflammation The Most Common Causes of Low Back Pain cont… Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Secret 1 Exercise! Cardio Workouts Aquatic Aerobics: 1 hour session: Twice a week. Bike 20-40 min: 2-3 times per week. Regular Exercise Walking/Jogging 20minutes to 1 hour per day. 3-4 Days Per Week Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Secret 2 Balance & Coordination 40-60 Min per Week Walking Tai Chi Yoga Hydrotherapy Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Chest Out Stand Tall and Shoulders Back Good Posture In 21 Days! Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Water 2 Litres per day = 8 Glasses Meals All Food Groups from 5 Food Groups should be BALANCED Food Groups Group 1: Meat, Poultry, Fish, Beans, Eggs, & Nuts Group 2: Milk, Yogurt, and Cheese Group 3: Fruit Group Group 4: Vegetable Group Group 5: Bread, Cereal, Rice, and Pasta Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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-2 Fruit And 5 Vegies Per Day -A Big Breakfast -A Big Lunch -Smaller Dinner- Soups, Salads Between 6-7 pm No Snacking On Fast Food, Biscuits, Chips Etc. Snacking On Carrot Sticks And Celery Sticks  Metabolic Rate Highest Between 6am and 4 pm = EAT MAJOR FOODS IN THIS TIME Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Yoga Meditation Tai Chi Pilates Relaxation 20-40 minutes (Twice a week) Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Relieve Pain and Discomfort Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Relieve Pain and Discomfort Promote Normal Movt in Low Back Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Relieve Pain and Discomfort Promote Movement in Low Back Improve Core Stability and Control Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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How Physiotherapy Can Aid In Recovery And Prevention -In as little as 3 visits-

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Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Annette Pedersen Chronic Pain/Womens Health Kapila Goonewardena Sports and Spinal Rehab Kusal Goonewardena APA Sports Physiotherapist Nish Kashyap Spinal and Chronis Pain Rehab Sarah Ballard Spinal & Chronic Pain Rehab Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Julia Pook Childrens Health, Sport and Spinal Maike Wolf WorkCover, TAC, Spinal Physiotherapy Joe Louka Sports, Spinal and Ergonomics Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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Massage Therapists Orthopaedic Surgeon Acupuncturists Naturopaths Podiatrists Psychologists Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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3 Clifton Drive Bacchus Marsh (Cnr Gisborne Rd & Clifton Drive ) Ph: 5367 4130 Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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386 High Street Melton (next to 10-Pin Bowling Ctr) Phone: 9743 4479 Kusal Goonewardena-www.vsmc.com.au- 5367 4130

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If unsure whether we can help you call us. If we can help you without an appointment we will. Phone consultations are free. Phone: 9743 4479 or 5367 4130 kusal@vsmc.com.au www.vsmc.com.au Kusal Goonewardena-www.vsmc.com.au- 5367 4130