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.

01/04/2026

15kg on the vest today, 45 minute walk around Bowen Hills.

Definitely feel the weight now, I must be careful not to let walking technique break down lest I start programming problems in...

Need to be careful with trap load as well now. Can definitely feel that 15kg in my traps towards the end of the walk. I will need to balance out my lat and upper back work accordingly.

Have you tried rucking? How did you go?

Your back is NOT weak!It is OVERUSED as a solution to other muscle groups not doing their job.If you Identify and streng...
31/03/2026

Your back is NOT weak!

It is OVERUSED as a solution to other muscle groups not doing their job.

If you Identify and strengthen your weaknesses, a pain-free back will be yours!

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Want a build a pain-free back?

Oline coaching and programs available at:

www.BrianEllicott.com

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31/03/2026

HIZ (High Intensity Zone) Annular Tears.

Annular Tears are often linked back to faulty movement patterns where a twist/rotation will occur under flexion and compression.

The twisting movement encourages the layers of the annulus fibrosis to split apart, trapping the escaping nucleus inside.

Step one is always identify where that faulty move is occuring and either remove or modify it to prevent further damage.

Once we have that under control we build a plan to help it heal.

For some, nerve flossing may help alleviate pain as it heals.

30/03/2026

Question from YouTube:

Do's and Don'ts for sciatica.

IT DEPENDS!

What is causing the sciatica?

Is it discogenic in nature? (Disc Bulge, herniation)

Or is it stenotic? (Closing of the gap around the nerve/nerve root - stenosis, facet joint inflammation)

Why is this important?

What works for discogenic sciatica (more extension) will make stenotic sciatica worse! (And vice versa)

Always...we must clearly understand the problem BEFORE we propose solutions!

30/03/2026

It's the end of the month...which means questions time!

Have a back pain question?

About an injury type? Disc bulges, herniations, end plate damage, spondylosis, spondylilithesis, sciatica, scoliosis...

Or questions about a particular exercise?

You can DM, comment or email them to me:

brian@brianellicott.com

As ever, best questions will get a video answer this week!

Belated anniversary/ family lunch at .steakandoyster Amazing service and food as always!Think Ethan was more than happy ...
29/03/2026

Belated anniversary/ family lunch at .steakandoyster

Amazing service and food as always!

Think Ethan was more than happy with his ice cream sundae 😎

27/03/2026

Susan setting the standard for Hip-Hinge control today.

Very proud of this lady...she has come VERY, VERY far!

To those who have not experienced serious back injury or had surgery, this will look like the most simple movement to learn. But for those with a history of serious pain and spinal issues, a good hip hinge will be the hardest thing to learn!

Years of pain and negative feedback can complety corrupt out ability to control out hips.

But...We must have strong, functional hips to reduce the workload on the lower back.

Strong hips = a stronger back! 💪

IS ONLINE COACHING EFFECTIVE?

YES!

This week I have been in the Sunshine Coast twice 🇦🇺, the Gold Coast 🇦🇺, Sydney 🇦🇺, Canada 🇨🇦 and Romania 🇷🇴

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Need Help?

Online Back Pain Coaching available at:

www.BrianEllicott.com

Or send me a DM for details.

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26/03/2026

A surprising issue related to chronic lower back pain is having one calf bigger and stronger than the other.

Ideally want both calfs and ankles as equally as strong as possible to give our hips and spins a stable foundation to work from (not to mention to help avoid knee and ankle issues)

BUT most people will let their foot roll during calve raises without realizing, which negate the benefits.

Using a ball (about the size of a tennis ball) between the feet (just above the heels) can help solve this issue and help us strengthen the

25/03/2026

Back pain and walking/rucking.

Walking can be tremendously beneficial to those with chronic back issues for a few reasons.

One is the promotion of nutrients across the end-plates and into the discs to rehydrate and nourish them.

Spinal discs are avascular in their nature, meaning they have no direct blood supply. The movement of nutrients across the end-plates is the primary mechanism to hydrate them.

Think of the veterbrae as sponges that when squeezed will push nutrients back and forth into the discs.

Walking acts a rythmic compression tool to help with this.

It's also why it's common to see those with the most disc disiccation (dehydration) are usually the most sedentary in the movement habits.

RUCKING

Here I am trialling 2 40 minute walks a week with added weight (up to 12kg today)

The idea here is further enhance the cardio and posture benefits, but the experiments will continue...

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24/03/2026

Chase perfection and you will achieve excellence.

The standard for success in rehab is to make every rep PERFECT.

The more perfect reps you can do, the quicker you will build a pain free back.

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Need Help? Online and In-person Coaching available:

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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