You Did It!!!

I can not even begin to express how amazing it is that you had the courage to undertake this 10 week program

Hey guys this is our courses last welcome back!

This lesson will look at what to do now that the course is over

First we want to acknowledge you and what you have acomplished!

Take Time and Look Back At Where You Were At 10 Weeks Ago

Review Your Smart Goals and See How Far You Have Come

What are you able to do now that you could not before? Let us know so we can add them this list of other patient success

Able to walk weekly again
Able to keep up with your kids, husband or dog again
Work with less pain
Get around your house again
Get in and out of chairs without pain
Not feel breath going up stairs
Start going back to the gym
Got back to your run club

In 10 weeks you have developed a

Cardio program!
Started sleeping more!
Learned how to decrease your stress!
Started an exercise core program!
Started meditating! 

What Are Ideal Guidelines To Work Towards Long Term?

One example given by the CDC

  • Moderate-intensity aerobic activity
    • (such as brisk walking) for 150 minutes every week (for example, 30 minutes a day, 5 days a week)
  • Muscle-strengthening activities
    • on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)

Another example 

  • Vigorous-intensity aerobic activity
    • (such as jogging or running) for 75 minutes (1 hour and 15 minutes) every week
  • Muscle-strengthening activities
    • on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)

You could also do some combination of both examples

You will also want to do a little meditation everyday, sleep as much as possible and eat an anti-inflammatory diet


The Foundation Has Been Laid

Now you get to build the house

What does being active look like for you? The possibilities are endless

  • Walking/running games or joining a local group on facebook
  • Yoga class
  • Frisbee golf
  • Take the stairs
  • Gardening
  • Joing a gym
  • Zumba
  • Walking meetings
  • Dance class
  • Spin class
  • Rusty Joints
  • Take cooking classes
  • Join or start a meditation group

Home Work

Pull Up the course calendar copy it and make your own calendar *we are here if you get stuck :)

Remember to make SMART Goals that you can maintain for a life time. You need to set yourself up for success if possible with a team or people who you can use when you get stuck to get back in the groove...

  • Chiropractor who specializes in MSK, a physical therapist or physiatrist
  • Nutritionist
  • Personal trainer 
  • Healthy prepared meal service
  • Gym membership
  • Yoga instructor 
With that said you can do this all on your own if you dedicate yourself to this and make time to take care of yourself. 
You have got this :)
Pain Recovery Weekly Calendar

We hope this class helped you reframe how you look at pain, and allowed you to get back to doing the things you love in daily life again

We are so proud of you for undertaking this course and taking your pain head on

This process can be a lot and you are not alone. If you are still stuck after this class and need more help do not even hesitate to reach out to us. We can also help you set yourself up for long term success outside of this course

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