Amanda Kopeski Health Coaching

Today's the day! My FREE workshop "How to Relieve Chronic Back Pain in Just 10 Minutes a Day" is tonight at 8 PM ET!

I am SO excited to share everything I have planned.

If you want to learn how to decrease your pain levels from a 10 to a 2 using the power of the mind+body connection, then be sure to register at the link in my bio. 🔗

Can't make it live? No worries! I'll be sending out a replay link to everyone who signs up.

See you there!

"Yeah, but will this work for MY back?" 🤔

That's the question I get asked most frequently when I share my 3-step mind+body method for back pain relief.

Scoliosis, spinal stenosis, degenerative disc disease, sciatica, herniated discs, arthritis....I've heard it all.

I understand the question because I don't know anyone else who has a spine like mine.

It can be easy to feel that when you have a unique back condition, it requires a super-specialized unique solution to relieve and prevent pain. 🦄

It may be the case that you need some fine-tuning, but that won't get you very far if you don't focus on the basics first.

That would be like buying furniture for a new home when you don't even have the drywall hung yet.

We all have 33 vertebrae, 23 discs, and 40 muscles that connect to the spine.

Start with a foundation of caring for your back from the inside out with the basics.

One of my favorite ways to do that is with mind+body techniques, which is something EVERY back pain sufferer can benefit from.

Scroll through above to see what others have to say about the techniques I teach.

If you want to learn how to decrease your pain levels from a 10 to a 2 using the power of the mind+body connection, then join me in my FREE workshop tomorrow night! 🙌

"How to Relieve Chronic Back Pain in Just 10 Minutes a Day" is happening Thurs, June 16th at 8 PM EST.

Save your seat at the link in my bio! 🔗

What does my daily back care routine look like?

I use a combination of mind+body techniques to keep my physical body strong and to keep my nervous system balanced so that I stay out of the stress-pain cycle.

But I also have to do it within a busy mom lifestyle.

💫 It starts by setting my alarm 15 minutes earlier so that I can sneak in a breathwork session in bed before my daughter wakes up.

💫 Next, it's 10 minutes of yoga or stretching in my pajamas in the living room while she watches tv and eats breakfast.

💫 After I drop her off at school, I jump on the treadmill for a 15 minute walk before my first coaching session of the day starts.

💫 On my lunch break, I am intentional about standing the entire time since my work is sedentary.

💫 After my last coaching session, it's school pick up time where we come home, have snacks, and I settle into my afternoon meditation....this one is always the most crucial for me.

My afternoon meditation also happens in the living room while my daughter is watching tv and taking advantage of some snuggle time on my lap (as pictured).

💫 After that, we head down into the basement where I do some strength training while both my daughter and dog bug me to play with them the entire time and I say "when Mommy's done exercising" about a million times.

If you haven't noticed already, it's not exactly the most "zen" environment for a mind+body practice.

But the reality is, I'm a working mom with a young daughter and my life probably won't be anywhere near "zen" for at least another 12 years when she goes away to college.

There's never going to be an ideal time, circumstance, or environment to start.

When you are committed, you find a way to make things work, no matter what.

And when you do, little by little, your back relaxes, gets stronger, and more mobile as a result.

Progress > Perfection. Always.

If you’re like some people, you might think a mind+body approach to treating chronic back pain is a little “out there”, “nonsense”, or just plain “woo woo”

I get it. That’s our logical, analytical brain that likes to be in control and know everything that's going on (which is part of why chronic pain exists but that's a story for another day).

Our brain is just trying to keep us safe, especially from things it can’t understand or can’t explain.

But do you really care how it works?

Just because we can’t explain something or understand it doesn’t mean it doesn’t exist.

Take electricity for example.

Electricity is a natural phenomenon. It’s been with us since the beginning of time even though Ben Franklin didn’t discover it until just a few hundred years ago.

So you can continue on the conventional way, even if it’s not getting you relief that lasts very long or is leading you down the path of a medical procedure you don’t want.

Or you could try something new, like the 3-step mind+body approach I am teaching in my brand new FREE workshop "How to Relieve Chronic Back Pain in Just 10 Minutes a Day" and finally experience these benefits:

💫Relax muscle tension throughout your entire body
💫Stop the release of harmful stress hormones that cause inflammation
💫Boost your brain’s ability to release natural, pain-relieving endorphins
💫Ease depression and anxiety associated with chronic pain
💫Rewire neural pathways in your brain so that you are less susceptible to pain

Studies show that mindfulness meditation practices (like what we’ll do in the workshop) decrease pain levels by 57% and experienced meditators reduce their pain by up to 90%!

“Yeah, but what if this doesn’t work for me either?” you might ask…

But the better question is…

What if it DOES?

There’s only one way to find out...

Join me LIVE on Thursday, June 16th at 8 PM EST for my FREE workshop "How to Relieve Chronic Back Pain in Just 10 Minutes a Day"!

Save your seat here >>> amandakopeski.com/workshop

Most back pain sufferers make one BIG mistake when they try to relieve their pain. 👀

They search for what's "wrong" with their back to explain the unbearable pain caused by trying to do the simplest things - sitting, standing, walking, bending.....heck, some days even breathing!

They then try to treat the pain at a physical level - pain meds, heating pads, injections, physical therapy, massage therapy, chiropractic care, and see specialist after specialist…

Only to find relief is short-lived and the pain inevitably returns. 😩

That's because pain exists at a deeper level than in just the structure of the spine.

It also exists in the nervous system. 🤯

When the nervous system is out of balance it causes muscle tension, muscle fatigue, inflammation, and chronic pain.

The brain is also very good at “learning” pain.

If it experiences it often, it can rewire itself to activate the pain response more easily and become more sensitive to it. 😨

Which leaves you in perpetual pain cycles that make you move and feel like you aged 20 years overnight.

Treating your back while leaving your nervous system in chaos is like pouring water into a bucket that has a bunch of holes in it and expecting it to fill up.

The trick is to find that magical balance between calming your nervous system AND strengthening your spine so that you get lasting pain-relief results. 💫

I can teach you how to do exactly that in my brand new FREE workshop “How to Relieve Chronic Back Pain in Just 10 Minutes a Day” on Thurs, June 16th at 8 PM EST/5 PM PST!

During this LIVE interactive workshop, you’ll discover how to decrease your pain level from a 10 to a 2 using the power of the mind+body connection!

If you’re ready to go from being a sore and aching back pain sufferer back to your strong and active self...

Save your seat for free workshop here >>> amandakopeski.com/workshop

Breaking news...I've got a brand-spankin' NEW workshop coming two weeks from today! 👀

If you know in your gut there has got to be a better way to treat chronic back pain than seeing specialist after specialist who aren't able to help you with lasting relief...

Then you won't want to miss my brand-new, FREE workshop "How to Relieve Chronic Back Pain in Just 10 Minutes a Day". 🙌

In this LIVE interactive workshop, you will discover how to decrease your pain levels from a 10 to a 2 using the power of the mind+body connection. 💫

Save the date for Thurs, June 16th at 8 PM EST!

Registration will start next week. You can add your name to the waitlist below to make sure you are first to save your seat.

Join the waitlist HERE >>> amandakopeski.com/workshop-waitlist

I don't know how this happened, but recently my baby girl turned FIVE! 🥳

She pushed me into overdrive to take care of my back because I always wanted to be the cool mom who could run around at the playground with her rather than having to sit on the bench and watch.

I never want her to know that I have a chronic back condition which means I do everything I can to take care of it so that it doesn't limit me.

Thankfully, we'll be spending a lot of time playing at the playground this summer AND practicing riding on her new big girl bike she got for her birthday!

Who knows where I would be with my scoliosis if it weren't for her motivating me each and every day.

Now, if I can just get her to stop growing and stay this little forever... 😭😭😭

Travis is exhausted after Day 1 of The Healthy Back Bootcamp last night 😂

Happy Mother's Day to all the moms out there, especially mine!

Her experience with her own scoliosis was like seeing a glimpse into my potential future as I grew up.

It was a huge advantage for me to learn about it and try alternatives so that I can defy my diagnosis and live a normal, active life.

Her support and undying belief in me helped me take the leap and start my own business to help others do the same.

Thanks Mom for paving the way and for always being my #1 fan! 😘

My assistant and I finished up filming the last of The Healthy Back Bootcamp videos yesterday. 🐶

Doors to the next round open next week so stay tuned!

If you join, expect lots of guest appearances by Travis. 😉

"I love working from home! I don't ever want to go back!"

In my last IGTV video I talked about the challenges of working remotely and the impact it has on your back.

That same day I had a coaching call with a client who talked about how helpful working from home has been for her health.

A lot of my clients have been reporting working MORE hours compared to being in the office therefore LESS physical activity.

That's a perfect storm for back pain.

But there are some who are taking advantage of this opportunity.

This client in particular, swapped her morning commute time for morning walks. Her lunch breaks are spent at a local track where she climbs the bleacher stairs.

She loves the positive impact on her health so much she told me if her company was going to make her go back onsite, she would weigh her options about retiring early!

Working remotely is neither good nor bad. It's a neutral event and it's up to us how we interpret it and what we choose to do with it.

If you want to go from being a sore and aching back pain sufferer and get back to your strong and active self...
..what will you choose to do differently while working remotely to move in that direction?

Let's be honest... Travis is the one who really runs the show at Amanda Kopeski Health Coaching. 😂

He usually checks on me to make sure I'm staying focused and today was no exception.

He counted reps as I worked on some new videos for The Healthy Back Bootcamp which is my LIVE 3-day training on how to strengthen your back with exercise so that you can stop the pain before it stops you!

The next round will open up in May so stay tuned for details.

In the meantime, grab my NEW 8-min Core Routine for a Strong, Active Back for FREE (link in bio)! 

Anyone else have a four legged workout partner??

Who feels like they’re working MORE at home compared to being in the office? 💁‍♀️

That’s a theme that’s been coming up in a lot of my coaching calls lately.

That the lines between work and home life have been very blurry since working remotely.

There’s MORE meetings throughout the day to make up for the lack of in-person connection.

Therefore they’re spending more time in the evening doing their ACTUAL work they didn’t have time to do during the day.

There’s nowhere to go or no one to eat lunch with so they end up eating in front of the screen.

There’s no hard stop at 4pm to pick up the kids and shuttle them to their next activity.

Others are working more too which means there are emails coming in after hours to be answered.

All of this sitting and computer work is TORTUROUS on the back. 😫

Our bodies are not made to sit. They are made to move.

So I encourage you to give yourself permission, even if it’s just to reclaim 10 minutes of your day, to...

Take an actual break at lunch.

Set your status to “away” at the end of your work day.

Or, better yet, power off the laptop in the evening an extra night or two a week.

If you wouldn’t work this way in the office, why expect yourself to do it at home?

Raise your hand if you have a kid that does not take no for an answer? 🙋‍♀️

My daughter is convinced it’s summer since the sun has been out longer and has been putting her summer dresses on every morning.

It was a battle to get pants and a sweatshirt on around the dress. Because it’s still only 40 degrees out.

We also had to compromise on a superhero cape. 🦸‍♀️

I’m exactly like her and I only have myself to blame.

When someone tells me no, I dig my heels in deeper.

Tell me I can’t do something, I say “Watch me.”

Ironically, this ended up being my superhero power when it came to my scoliosis.

Doctors told me there was nothing I could do and it would only progress as I age.

That never sat well with me. What was I supposed to do? Sit back and watch it gradually get worse?

Instead of letting myself be defeated by my diagnosis, I made a conscious choice to defy it.

I prioritize doing everything in my power to care for my back in what I call my daily nurture habits so that I stay strong and active.

Things like exercise, taking ergo breaks, nutrition, rest, and managing stress so it doesn’t show up in my back.

Having a diagnosis you can’t control makes doing everything you can even MORE important.

Tell me below….what’s one thing you know you CAN control about your back pain? 👇