Smart Back Care
Overcome your back pain. Gently. With a lasting effect.
Is it you?
You can’t sleep at night because of the pain. You put hot patches, try various positions. No difference. You wake up tired and irritated.
It takes you a while to get out of bed. That’s probably the worst moment of the day. Before you ‘‘walk out’’ your pain and push it as far from your attention as possible.
You miss your yoga classes, windsurfing adventures, or long hikes. You’re too scared to do any of this, as it usually ends with more pain.
The visit to the doctor makes you feel really down. Like you’re irreparably broken. And your pain can only get worse. You don’t feel heard or understood.
You gave your friend’s daughter's wedding a miss. The thought of sitting on the hard bench or standing for too long makes you shiver. It’s just not worth a risk.
Your back doesn’t let you focus on anything else. You’re terrified that if it carries on that way, you’ll be crippled.
Maybe you lost nearly all hope. Or you’re just too tired to try out another thing that doesn’t work.
But don’t give up just yet!
Your back pain doesn’t need to dictate where you go or what you will do.
You won’t need to quit the activities you love. You will be surprised how much you can do - without pain.
You could sleep well and focus on things that really matter in your life.
I offer you something you probably haven’t tried yet.
Here is my take on dealing with back pain:
Strictly prescribed or prohibited movements don’t work!
We are all different, and a list of prohibitions only creates fear of movement, which does more harm than good.
You need a diverse toolbox that you can use according to your unique situationIf you listen to your body, you can feel the difference between discomfort (which in small doses is perfectly fine and NECESSARY to bring change), pain (which is your nervous system signal that it doesn’t feel safe with what you’re currently doing with your body) and the fear of pain (which is just counterproductive overprotectiveness of your brain)
Chronic pain is a glitch in your nervous system. You can reprogram it so that it stops providing you with outdated and simply wrong information
Years of movement/ postural habits, such as a lifetime of desk work, create patterns of tension, called sensory motor amnesia. You can rewrite those patterns, consciously engaging and releasing the muscles to prevent or alleviate pain.
Emotional tension and trauma cause the body’s ‘‘armouring’’ - excessive tension as a protective measure. The eternally hunched shoulders or hard belly are good examples. Yes, they make your back pain worse. Gently does it. Your nervous system needs to feel safe to let go of that habitual gripping. Nervous system regulation techniques and restorative poses are some of the most effective ways of ‘‘disarming’’ your back.
Pain isn’t an objective sensation. It’s your brain’s interpretation of the sensation. Chronic pain is often just a memory of a sensation. Where you direct your attention when you’re in pain matters. Feeling safe when you’re in pain matters. Techniques that reduce the perception of pain are both simple and effective. All you need to do is remember to apply them when you’re in pain.
Awareness coupled with kindness is the key to success. 5 minutes of mechanical exercise once a day won’t do a trick. You must be present and catch yourself holding tension throughout the day. And make sure you don’t fall into the old holding patterns. That’s what overtime will make the biggest difference. In this program, you will learn mini-breaks that will save you a lot of tension and pain.
You have to take healing into your own hands.
No one can ‘‘fix you’’.
The important thing is whether you can help yourself.
I give you the tools, you do the rest.
I don’t care about your diagnosis.
I care about your suffering.
Frankly, you shouldn’t stick too much to the medical label, either.
Catastrophising thoughts will throw you into fight-or-flight mode, where healing is almost impossible.
And fear of movement will actually make your pain worse. Because, believe me, movement is better than no movement. And there is ALWAYS a way to move safely.
If you want to approach your back pain differently, with lots of kindness towards yourself, I invite you to try the Smart Back Care course.
Feel – Move – Be Kind
I’m Weronika Chaberko
a Somatic Practioner and Thai Massage Therapist with 18 years of experience in changing people’s lives
I truly believe the purpose of a teacher and therapist is to provide you with the tools to help yourself - whenever you need it.
I was healing myself as much as others for most of my life. I overcame chronic pain (literally a pain in the butt) that I caused by pushing my body into a ‘perfect yogi’ shape. It was a long journey to understand that the key to any healing is loving kindness. It is a universal principle that I apply in all my teachings.
Over my 18-year career, I taught at the Multiple Sclerosis Centre in Edinburgh, a care home in south London, and senior activity centres in Krakow, Poland. As a Thai Massage Therapist, I focused on dealing with chronic pain and anxiety.
My classes for seniors were featured on TV Krakow. My therapeutic yoga videos were featured at the largest Polish health portal, Medonet, during the pandemic.
The Smart Back course
7 hours of video and audio recordings, all in digestible chunks of max. 30min
3 modules covering prevention, pain-management, and micro-pauses at work
lifetime access to the course
Smart Back Care Course
MODULE 1: Back’s Daily Maintenance
A diverse set of short, simple somatic practices that will keep your back in good shape. The module focuses on reducing chronic tension through somatic reprogramming, fascia release, the principle of yielding, and breathwork. It also helps you regain the lost mobility.
MODULE 2: Pain Management
This module includes a variety of techniques that help you rewrite the chronic pain and bring you relief in moments of flare-up. You will discover simple self-massage techniques but experience the power of visualisation and conscious attention shifting in diminishing the sensation of pain. More importantly, you will learn how to tell your brain that it doesn’t need to send the pain signals anymore.
MODULE 3: Back Care 24/7
You don’t need to wait for your leisure time to take care of your back. You should keep checking your posture and tension level throughout the day. This module will teach you how to do that. It will also provide you with a set of very discreet movement practices you can do even when you’re sitting at the desk surrounded by your colleagues.
INTRO: Chronic Pain 101
Everything you need to know about pain in a 30-minute introduction. First, understand the nature of your pain and how your nervous system works. It will make it much easier to overcome it.
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This course is for you if:
→ you experience persistent or recurring pain anywhere along your back
→ you have a herniated disc, osteoporosis, osteoarthritis, osteopenia, fibromyalgia, scoliosis, sciatica, or any other diagnosis I forgot to mention→ you experience chronic tension in your back
→ you don’t want to rely only on painkillers when dealing with pain
→ you want to understand why you feel this way and like to know what particular method helps with
→ you don’t believe in ‘‘no pain-no gain’’ formula. for you it’s simply ‘‘no pain, please’’
→ you like trying out different things and are open-minded about possibilities and methods of healing
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This course is NOT for you if:
→ if you expect a set of just 3-4 exercises to repeat every day
Sorry to break it to you, but it won’t work. First, you need diverse movements and you won’t know which ones until you try them out on your body.
Second, dealing with pain takes much more than doing exercise.→ you don’t believe the exercise or self-massage works if it doesn’t hurt you
Here we’re in fundamental disagreement. Your nervous system needs to feel safe to heal.→ you want to go through the course, never return to it and never to feel pain again
It’s not a miracle. You will start feeling improvement straightaway. But if you stop practicing, that will not last. This course teaches you to make LIFELONG changes in your approach to your body.
There are many ways of dealing with back pain.
You might not like mine, and that’s fine.
But please, make sure that you DO SOMETHING about it.
If
Buy The Smart Back Care course for only €140
The course includes:
LIFELONG access to 7 hours of HD recordings
3 modules covering prevention, pain-management and body-awareness throughout the day
theory introduction explaining the specifics and nature of chronic pain
FAQs
What happens after I buy?
Y
Do I need any special equipment?
No! All props we will use in this course can be found at home.
Are there any contraindications to the methods taught in the course?
All the methods presented are gentle and easy to apply. If your body doesn’t like something, it will tell you by pain signals. You will learn a broad selection of techniques, some of which you will love, and some of which might not be your favourite. It’s up to you which ones will become part of your routine.