McGill Certified Low Back Rehabilitation

“The Exercise programme that Ophelia devised for me, now means that I am pain free… without undergoing surgery! Six months ago I was suffering with constant, severe back pain. A consultant even told me that I may need surgery in the future. I got my life back and that’s thanks to you Ophelia! ”

— Female, 53 yrs, Manager.

Take control of your body by understanding and addressing the causes of your back pain. Contact Ophelia to enjoy a pain-free active life.

The evidence based approach to rehabilitating your low back pain 

In 2023 Ophelia Hogan became the first McGill Method Certified Practitioner in the UK.

The McGill Method was developed by world renowned spine expert Professor Stuart McGill. He dedicated over 32 years of scientific research on the lumbar spine in both laboratories and clinics. To investigate issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people and enhance both injury resilience and performance. 

He has helped thousands of individuals around the world get out of pain for good, and even return to world record breaking athletic performance. (backfitpro.com)

Ophelia works with you to resolve your low back pain and enhance your active life through the following steps.

Phase 1 - The Assessment: Finding Your Pain Triggers

This comprehensive assessment, essential for you to reach your pain-free goals, identifies the causes of your low back pain. Ophelia starts with an interview to establish the history of your pain. Following which, a series of physical tests determine movements, postures and loads which trigger your pain.

Together with assessing your strength and anatomical variances, you will walk away knowing exactly what is irritating your back, what is safe and your pain-relieving positions. This is where most people finally get clarity after months or years of guesswork.

Phase 2 - Building Your Pain-Free Framework

Once we understand what is causing your pain, Ophelia creates a personalised plan to start reducing it straight away. The focus is on modifying your posture and daily movements to increase your pain-free capacity. Creating a clear step-by-step approach that calms your back and rebuilds your confidence.

Ophelia guides you in applying pain-relief strategies into your everyday life, coaching you through new movement patterns and techniques. This together with a your personalised exercise plan, builds a strong foundation for your long-term back health, so you can live fully while protecting your spine.

Phase 3 - Future-Proof Your Back: Build Strength and Resilience 

As your pain reduces, the follow-up and all on-going coaching sessions shift the focus to building long-term strength and stability so your back stays resilient. You’ll learn exactly what exercises help and what to avoid, meaning flare-ups no longer control your life.

This phase is about increasing your back’s resilience and developing whole-body strength using science-based exercises. Ophelia carefully selects and progresses movements that suit your body and your spine’s tolerance, always staying below your tipping point while helping you move forward safely.

If you suffer from the lower back, and want to know more about how the McGill method can help you come out of pain. I recommend listening to The Peter Attia podcast, Lower back pain: causes, treatment, and prevention of lower back injuries and pain | Stuart McGill, Ph.D.

An Interview with Professor Stuart McGill, Backfitpro here.

Find a link to the YouTube video here.

Find a link to the podcast here.

Ophelia Attending McGill Summit Montreal May 2023

Professor Stuart Mcgill Podcasts