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.

20/02/2026

Crossing the bridge between lower level rehab exercises and the bigger, more useful movements is a key challenge in the process of spinal rehab.

We need to return to building those bigger skills, but if we fumble the process we can up back at square one with a back ready to impode again.

Sit Down Squats are a great tool I learnt from that help bridge that gap.

The goal is to rebuild confidence in the hips by build a very hip dominant squat pattern that we can use to segwey back into regular squats and hip-hinge based movements such as kettlebell swings, RDLs and deadlifts.

4 sets of squatting to a flat surface about knee height, for around 6-12 reps.

Goal to be smooth, keep your balance and use that brace!

As ever...simple and effective.

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Need Help?

www.BrianEllicott.com

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19/02/2026

Offset Squats....a great tool/principle to help with the transition from low level rehab, back into regular training and sport.

Load a kettlebell onto one side with a two-on-one grip.

Alternate loading sides each round.

4 sets of 6-8 reps.

Will challenge lateral stability and help you develop a stable squat pattern at the same time.

Same principal can then be applied by loading uneven weight on bigger exes such as Zercher Squats.

Simple. Effective.

17/02/2026

Lock Lat-Pulldowns...

A great tool from the mind of

A single Arm row variation where you emphasize the anti-shrug on the working side to generate a slight lateral flexion of the shoulder to the hips.

For rehab this will help aid shoulder and thoracic spine stability.

For those looking to build size, adding that slight tilt to a single Arm cable row will do wonders for your lat development.

As ever...simple and effective.

16/02/2026

Super easy way to build bigger, stronger glutes.

Stronger glutes mean more hip stability and mobility, which means less back pain.

Great for the early/mid stages of spinal rehab or as a glute finisher on leg days.

Put a band around your knees, grab a moderate weight, I'm using 20 kg here, 8 reps of slow movements into 10 second squeezes at the top.

SQUEEZE THOSE GLUTES LIKE THEY OWE YOU MONEY! 🔥

10/02/2026

➡️ Don't Fear the Disc Bulge!

But do respect it.

Seeing a bulge on an MRI scan can feel like the end of the world, but it really is not.

It is simply a symptom of faulty movement and posture habits.

🔑 If you identify these aggravators and reduce your exposure to them enough, the disc bulge will heal.

The goal is not to avoid ALL FLEXION, but rather bring back below a tolerable level

On top of this, you will need to address and reprogram your movement software (neurological engrams) to learn ways to move that are more back sparing.

Do these two things consistently well and a pain free and bulge free back will be yours.

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✅ Need Help?

Online programs and coaching available at:

www.BrianEllicott.com

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10/02/2026

Struggling with your back pain?

It could be because you don't fully understand the underlying nature of your injury and problem clearly.

Look for patterns to you pain...

Do you have good vs bad days?

Does the pain change at different points of the day?

Those with more pain in the morning could have instability issues and have hypermobility in their spinal joints.

Those with more pain as the day goes on could be sensitive to compression and have disc bulges, herniations or end-plate damage.

Combining those patterns with some Prof. Stuart McGill ( ) provocation testing is a great way to get real clarity on your injury.

This clarity will then let you plan a roadmap to heal your injury.... including dictating which exercises you should be doing for your exact injury.

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Need Help?

www.BrianEllicott.com

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10/02/2026

Strength endurance, not just strength, should be the cornerstone for a successful lower back rehab plan and a reduction in pain.

One skill tree we can use is for the brace and control in the saggital plan.

We can start with McGill Curl-ups to learn and sharpen the initial skill.

Then progress to Fitball planks and even Stir-the-pot to help develop proprioception and reactional skills to enhance our bracing and core stability.

The greater our strength endurance to protect our posture and spine....the stronger we can get and more stuff we can do before we injur ourselves.

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Need Help?

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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