Brian Ellicott - Brisbane Back Pain Program

Brian Ellicott - Brisbane Back Pain Program Specialist lower back injury rehabilitation and corrective exercise. Specialist in lower back back pain, health and performance.

10/03/2026

MULTIFIDUS!

Is it the most important thing to address/worry about?

No.

But it certainly is part of the larger problem we need to address when building a stronger, more robust and pain-free lower back.

Multifidus is an important part of our deep spinal stabilisers. Acting as part of a guy-wire system to protect our discs and ligaments from excessive wear.

But...it does only form part of the core/spinal stability system.

Our goal should always be to strengthen ALL of our weaknesses, as each one will help spare load on our lower back.

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Good exercises to strengthen the multifidus?

Bird-dogs, shoulder taps, kettlebell drags and renegade rows.

Anything that challenges anti-rotation in extension.

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Need Help?

Online and in-person Coaching is available.

www.BrianEllicott.com

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10/03/2026

Offset Squats - How To...

One of my favorites...both for the middle stages of spinal rehab and a stand alone for those who need to emphasize core control when training the lower body.

It's like combining a Goblet Squat with a Side-Bridge.

Grab a kettlebell, make a two-on-one grip and flick it up into the rack position (sitting on your forearm and bicep)

BRACE!

Anywhere from 4-12 SMOOTH reps.

Do one side per set.

Perform an even number of sets per side.

Simple and highly effective!

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Need Help?

www.BrianEllicott.com

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09/03/2026

How to heal a disc bulge.

Step 1 is to change your movement habits and bring your level of compressed flexion back down below a tolerable level to let the bulge heal.

Similar letting a scab heal by stopping yourself from picking at it every 5 minutes.

This does not mean you avoid ALL flexion and walk around with a stick up your backside, just that you need to bring flexion back down below a tolerable level for the disc to heal.

For most, simple consistent changes such as using lumber support when you sit at home, the office and in the car can help.

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Need Help?

www.BrianEllicott.com

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08/03/2026

My number one tip to heal back pain...

Thoroughly investigate the problem!

Sounds obvious, but the more clarity you have around the exact mechanics of your injury, the better equipped you will be to know what to do...and what NOT to do.

Sciatica is a common chronic back injury type.

But...we must know the exact cause.

What will work for a discogenic sciatica (disc bulge, herniation) will make a stenotic (inflammation, arthritis) feel worse!

Know the problem you are trying solve BEFORE you dive into potential solutions.

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Need Help? In-person and online coaching is available:

www.BrianEllicott.com

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06/03/2026

Rebuilding...

Bicep 99% there now.

Time to rebuild my strength 💪

A: Step-ups +10kg 4.x 6-8 reps each leg
B: Sumo Deadlift Iso Holds - 60kg 4 x 30 seconds
C: Bottoms Up Presses 4 x 6-8 reps at 16kg
D: Active Hanging 3 x 30 seconds with 24kg

Using some isometric work in the deadlifts and hanging, giving me change to iron out the kinks 😎

"I live, I die, I live again..."

05/03/2026

OFFSET SQUATS FOR A STRONGER BACK 💪

My absolute favorite squat variation for a stronger core, better posture and better hip/knee/ankle mobility!

Similar technique to a Goblet Squat, you just rack the kettlebell onto one side for that set.

So be sure to do an even number of sets to work both sides evenlly 😉

4 sets of 6-12 reps. Aim for smooth control and a SOLID brace on every rep!

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Need Help?

www.BrianEllicott.com

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04/03/2026

Zercher Squats for a STRONG back!

One my favorite squat variations for those with chronic back issues.

Yes you will feel your core and glutes working...

But also...the placement of the load will challenge the thoracic erectors...muscles that have a great impact upon lumbar flexion and extension.

As ever...right tool, at the right time and for the right person.

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Need Help?

Online and In-person Coaching available at:

www.BrianEllicott.com

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02/03/2026

Disc Bulges Can Heal!

We just need to bring the mechanical stress that produced them back down below a tolerable level to let the collagen fibres in the disc heal.

Think constantly picking a scab versus leveling it alone and letting it heal.

We can also use positions such as the disc recovery position to help reverse the hydraulic pressure in the disc and speed up the healing process.

All thanks to research of Prof. Stuart McGill , we have a simple way to understand the nature of disc bulges and an effective way to help them heal without surgery.

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Need Help?

Online and In-person Coaching Available at:

www.BrianEllicott.com

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Address

11/7 Oconnell Terrace
Brisbane, QLD
4006

Opening Hours

Tuesday 7am - 6pm
Wednesday 7am - 6pm
Thursday 7am - 6pm
Friday 7am - 6pm

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