The document outlines Kusal Goonewardena's workshop on managing low back pain through exercise, diet, and physiotherapy. It discusses 5 secrets to managing low back pain, including regular exercise, improving posture and balance, eating a balanced diet, reducing stress, and seeking physiotherapy. The workshop promotes addressing the underlying causes of back pain through a holistic approach and following a home exercise plan to strengthen the core and relieve pain within 21 days.

1. Elite Akademy Sports Physiotherapy Workshop Series
5 Secrets to Manage Your Low Back Pain
&
Get Rid Of It in 21 Days
Kusal Goonewardena
Elite Athlete Sports Physiotherapist
Head of Sports Medicine
Melbourne University Sports

2. 15 Year Career
Founder/Director of 3 Sports Medicine Clinics
Australia

3. Over 50,000 Treatment Sessions in Sports Injuries &
Performance

4. MelbUniSports Physio since 2002
Head of Sports Medicine at MelbUnisince 2008

5. Lecturer, Consultant, Author
Australia, China, Singapore, Sri Lanka

6. TheMost Common Causes of Low Back
Pain (Old World)
Musculo-Ligamentous Strain/Sprain
Facet Joint Inflammation or
Bulging Disc Stiffness

7. The Most Common Causes of Low
Back Pain(Old World cont...)
Degenerative Disc Disease

8. The Most Common Causes of Low
Back Pain(Old World cont...)
SIJ Inflammation

9. What Causes Low Back Pain…
(The New World)
#1 and #2

10. What Causes Low Back Pain…
(The New World) #3
Gluteals

11. What Causes Low Back Pain…
(The New World) # 4
Subscapularis

12. Secret #1
Exercise!
Regular Exercise
Walking/Jogging 20minutes to 1 hour per day.
3-4 Days Per Week
Cardio Workouts
Aquatic Aerobics:
1 hour session: Twice a week.
Bike 20-40 min:
2-3 times per week.

13. Secret #2
Balance & Coordination
Walking
Yoga
Pilates
Tai Chi
Hydrotherapy
40-60 min/wk

14. Secret #3
Posture
Chest Out
Stand Tall
Shoulders Back
Good Posture In 21 Days!

15. Secret #4
You Are What You Eat
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
Meals
All Food Groups from 5 Food Groups
should be BALANCED
Water
2 Litres per day = 8 Glasses

16. Secret #4 (Cont)
-2 Fruit And 5 Veg 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

17. Secret #5
Strong Mind = Strong Body
Yoga
Meditation
Tai Chi
Pilates
Relaxation
20-40 minutes
(Twice a week)

18. How Elite Akademy Physio Can Aid In
Recovery And Prevention
Find All Contributing Factors (Holistic)

19. How Elite Akademy Physio Can Aid In
Recovery And Prevention
Find All Contributing Factors (Holistic)
Promote Normal Movement in Your Spine

20. How Elite Akademy Physio Can Aid In
Recovery And Prevention
Find All Contributing Factors (Holistic)
Promote Normal Movement in Spine
Improve Core

21. How Elite Akademy Physio Can Aid In
Recovery And Prevention
Find All Contributing Factors (Holistic)
Promote Normal Movement in Spine
Improve Core
Strength and Conditioning

22. 45
40
35
30
25
20
15
10
5
0
How Quickly EA Physios can Help
Days Taken to Help Problem
No Treatment Physiotherapy EA Physiotherapy

23. Conditions We Help in 2-12 Days
SCIATICA DURING PREGNANCY?
HEADACHES?

24. Where Are We Located
Melbourne University Sport
Building Next to the Pool
Tin Alley (Runs between Swanston St
and Royal Pde) University of Melbourne

25. 5 Exercises To Do at Home
5 Days,
5 Home Exercises
Emailed Directly To You

26. Thank You
If you have any questions at all please do not hesitate to
send a note or call our clinic ext 444948 or 83444948
My email address is: kusal@eliteakademy.com
My twitter address is @kusalkumar
The Elite Akademy twitter address is @EliteAkademy
We share body and health advice on our Facebook site
www.facebook.com/EliteAkademy
Lastly these slides have been uploaded to
www.slideshare.net/KusalGoonewardena