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.

16/04/2026

Tight shoulders, neck and upper back?

Try this mobility routine...ideal for office workers.

1: Lying Broomstick Overhead Extensions - 2 x 20 reps.

2: T-Spine Mobility Drill - 3 x 5 reps each side.

3: Level 1 Bird-dogs - 3 x 2-8 reps per side, with a 10 second hold on each rep.

Simple and VERY, VERY effective.

➡️ NEW corporate wellness program coming soon.

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Need Help?

Online and In-person Coaching Available at:

www.BrianEllicott.com

16/04/2026

45 minute ruck today.

Walk down through Albion and to Lemos BJJ Academy 🇦🇺

May have had a cheeky acai bowl for lunch at Smooth Life

Big challenge on the thoracic erectors today...must still be fatigued from the heavy kettlebell swings on Monday.

. .

14/04/2026

Superb interview on YouTube from Chris Duffin and Professor Stuart McGill

"Stuart McGill Responds to His Critics..."

Lateral stability is VITAL for a strong, pain-free back!

But how do we build it?

Level 1 McGill Side-Bridges can be a good start for most (not all!).

We keep our ribs straight, with a nice smooth squat like movement into position.

10 second hold at the top, then smooth back down again.

3 sets of 1-8 PERFECT reps is our goal.

Those with shoulder issuesay need to to some shoulder stability work prior to trying these.

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Need Help?

Online and in-person Coaching is available:

www.BrianEllicott.com

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13/04/2026

Shane - Back into Wakeboarding at 50!

Shane had two disc bulges and was suffering the after effects of a few injuries and related surgeries.

"Finding the ‘Brisbane Back Pain Program’ and working with Brian has been nothing short of life changing!

Back issues started for me about 25 years ago with a disc bulge. I spent 20 years or so with regular flare ups which I kept at bay with medications and therapies.

In 2019 I did a good job of flaring my back with 2 extra disc bulges (L4, L5, S1), this left me in constant pain - I couldn’t run, play with my young children, participate in my favourite sport – wakeboarding; in fact I could barely walk!

This was on top of the numerous injuries and surgeries I had due to my wakeboarding career.I tried everything to improve my back from medical specialists to chiro, physio, osteo, acupuncture and, nothing helped.

I had cortisone injections into my facet joint on both sides but even that couldn’t shift the needle or offer pain relief.

Thanks to my Facebook algorithm, I came across Brian.

When I first went to see him, he did a verythorough assessment of my back and identified potential triggers and then designed a program specifically for me. Within a few weeks I could feel the change.

The exercises were reducing the pain and removing the triggers were lessening the flare ups.

Fast forward 2 months and was able to kick the footy with my kids, chase them around and smile more too!

After 6 months, I got to strap a wakeboard on for the first time in many years. Now having committed to the program and training for just over 5 years, I’m even getting a few wakeboard tricks that haven’t be able to do since I was Thirty!

I went from looking at surgery options to a fully functioning life thanks to Brian. This program is now my way of life and I cannot speak highly enough of him, his knowledge and his expertise.

Thanks Brian.

Back pain is not forever but exercise is. "

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Need Help?

Online and in-person Coaching available at:

www.BrianEllicott.com

09/04/2026

Improving Thoracic Mobility.

A great tool from the mind of Eric Cressey that I have been playing with this week.

You just need a half length foam roller, or squat pad like I have and pin it against the wall with your outside leg.

Then a smooth arch movement with the inside arm, using the wall to hold you accountable; followed by an open-book style movement on the outside arm.

I like 3 rounds of 5-10 on each side.

Keep it smooth!

07/04/2026

Do I need surgery to fix my back pain?

It depends! as Professor Stuart McGill will say.

As with all cases we can only begin to answer that question AFTER a thorough investigation.

We MUST understand the person, their injury and their goals.

With that being said, here are a couple of examples of my own client cases that have needed surgical intervention as part of their solution.

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1. Unchanging Pain

I always ask clients to describe the pattern of their pain.

Does it change throughout the course of the day? Or do they have good vs bead days?

If their pain is constant and does not respond to movement and posture habits, this is a sign of a bigger problem that exercise and lifestyle management cannot help.

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2. Severe debilitating sciatica and foot drop.

When sciatica impingement is so severe you cannot move without serious impairment, then we may need surgery as part of your plan.

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3. Spondylolisthesis

When you develop a pars fracture that does need get time to heal, it will eventually break and the vertebra will now slip forward relative to the vertebra below it.

In these cases, it depends upon what the person needs to be able to do and whether we can build enough resiliency without surgery.

Eventually though, we cannot reattach bone with exercises...so in order to fix the problem completely, surgery will be required.

My advice in this case, is go into surgery as strong as you can to make recovery all the easier.

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Need Help?

Oine coaching is available at:

www.BrianEllicott.com

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Credit to for the superb surgery footage

07/04/2026

The importance of a solid foundation...A lesson from 21 years of coaching...

Years before I came to Australia and years before I specialised in Spinal Rehab, I used to volunteer to help James Marshall

Every 6 weeks or so, we would assess young athletes from around Devon to help in injury management and guidance for their strength and conditioning.

These were the best and brightest in the county...with some tipped for commonwealth and beyond possibilities.

We did performed a T-cone agility test. Whereby the athlete has to shuttle forwards, sideways and backwards as quick as they can from cone to cone. It is a useful agility test for sports such as tennis, volleyball and badminton.

We had equestrian riders, judo, diving, table tennis, tennis, badminton, soccer and rugby athletes take part.

Who did the best?

The two equestrian riders, who ironically don't do any running in their sport.

Upon testing...we found that their core endurance and strength was by far the best amongst the group.

07/04/2026

You MUST build strong glutes if you want a strong back and peak performance!

The more your hips and glutes can do, the less work your back has to worry about.

Cynthia doing a solid job building some strong glutes to set the foundation for a strong race season on the adventure bike.

Weighted glute bridges...3 sets of 8 reps...with a disgusting 10 second squeeze on each rep.

CHASE THAT BURN 🔥🔥🔥

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Need Help?

Online Coaching is available at:

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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