Your score indicates that your back pain significantly impacts your daily life and limits your activities. Managing this level of pain requires a careful and structured approach to movement and exercise.

Here’s how you should proceed:

We recommend you start by watching the lessons in the workshop. They will help you understand the causes of your back pain and better communicate with your doctor. Follow them in order, and take your time. 

Begin with gentle, low-impact exercises that do not exacerbate your pain. Our recommendations for these are in the workshop videos and the 10-day plan. Pay attention to your body, and don’t move forward in the program until you are comfortable. The exercises here are all considered extremely safe and effective; however, there is no reason to cause yourself discomfort. 

You may also consider visiting a physical therapist in person that can treat your pain manually and give you additional insight on your unique condition. Thogether, the Fix Your Back Workshop and your physical therapist make a powerful combination to reverse your back pain for good. 

Continue with short periods of walking or aquatic exercises like swimming or water aerobics, which provide cardiovascular benefits without placing undue stress on your back. These activities can help maintain some level of fitness and prevent deconditioning.

Also pay extra attention to body mechanics and ergonomics as noted in the workshop. It is crucial to avoid any movements or postures that can worsen your pain. Learn and practice proper techniques for sitting, standing, and lifting, using supportive devices and ergonomic furniture to assist you. Using aids such as lumbar rolls or cushioned seating can provide additional support.

You may want to integrate pain management strategies, such as heat or cold therapy, prescribed medications, or other modalities recommended by your healthcare provider. These can help manage pain levels and allow you to engage more effectively in physical activities.

By following these guidelines, you can work towards improving your back health and function, even with a high level of disability.