Archive for the ‘General Back Pain Relief’ Category

Quick Relief After Throwing Your Lower Back Pain Out

Saturday, November 19th, 2011

 What Does A Straw Have to Do with Throwing Out Your Back?

The Straw that Broke the Camel's Back

Dear Back Pain Sufferer,

As you can see I’ve attached a picture of a straw to this letter to explain how you can get quick relief after throwing your back out, here’s why I’ve done this…

For ten years, Jesse Cannone over at The Healthy Back Institute has spent a great deal of time working with, connecting and listening to his patients.  I mean really listening. There is one phrase he hears daily, over and over and over again, almost like a mantra.

One phrase is repeated daily, over and over and over, almost like a meditation mantra.

One day, he counted and said that he heard this phrase 14 times.

He’s so tired of hearing this phrase that he’s decided to give away his 7-DAY BACK PAIN CURE BOOK for FREE just to get people to stop saying it.  More about that in a minute…

Any guess what the phrase is?

Heck, who has time to guess, I’ll tell you, the phrase is…

“All I Did Was”

“All  I did was… bend over to pick up my baby”

“All  I did was… get out of my car”

“All  I did was… rake leaves”

“All  I did was… put my golf clubs in the car”

Maybe, sometime in your life you said to someone… “All I did was”… when you first noticed your back pain.

Truth is, after you say, “All I did was“… you are explaining the final straw that broke the camel’s back.

Your final action before your back “went out”.

Your back doesn’t care if you are young, old, athletic, pathetic, skinny, obese, the straw doesn’t care either.

What’s the fix?

On this, we’re a broken record, here goes…

Find the tight area(s) and gently stretch them, find the weak areas and gradually strengthen them, use ice if it’s inflamed or swollen.

This may all sound too complicated sooooo…

I have a really amazing free resource that I want to share with you today.  Earlier I mentioned that Jesse was giving away his 7-DAY BACK PAIN CURE BOOK for FREE!

I just finished reading the book and I think it is one of the most important books that I have ever read about living pain free.

The principles in this book are so simple and yet so critical to understand to make sure that you live your life without back pain, neck pain or any other type of physical pain.

The book is called “The 7 Day Back Pain Cure” and like I mentioned before Jesse is actually giving it away right now for FREE for a limited time.

You can get your free copy by clicking on the image of the book or the link below:

Free 7-Day Back Pain Cure Book

Click Here to Get Your Free Copy

I’ve actually known of Jesse for a long time because he’s known as the “back pain relief guy” but I’m kicking myself in the butt for not having read his book sooner.

I would have never expected a back pain guy to have such a thorough understanding of the mind body connection the way that Jesse does.

Jesse really breaks down all of the reasons for how back pain is caused, what all the “typical” options are for treating it, and tells you exactly how to eliminate any existing back pain you may have and how to prevent any future back pain.

I personally don’t have back pain any more but I’m glad I read this book because it gave me a wealth of knowledge that I didn’t previously have on how to avoid it.  🙂

Jesse is also going to donate $1 to your choice of charity; either Habitat for Humanity or when you pick up a book today (even though he’s giving you the book for free).

Here’s the link again to get your copy:

Click Here to Get Your Free Copy

Enjoy the book and let me know what you think of it when you’re done (which will likely be in a few days if you’re like me and can’t put it down).  🙂



P.S. – If you’re curious to know why Jesse is giving away his book make sure to watch the video on this page:

Back Pain Cure Video

Watch the Video Now

P.P.S. Remember, when you hear anyone say… “All I Did Was” tell them about the straw and have them get their 7-DAY BACK PAIN CURE BOOK for FREE!


3 Simple Back Pain Relief Techniques when Sitting for Long Hours

Thursday, November 17th, 2011

Most people fail to recognize how rudimentary activities such as sitting play a significant role in your back pain and how simple stretches can not only relieve the symptoms of back pain, but actually prevent them from occurring.  Sitting for long periods of time can one of the major reasons why people experience upper and lower back pain daily.  When you sit in one position for a long period of time, your hamstrings and hip flexors will start to tighten as well as your chest muscles. The tightness in these muscles can happen as quickly as 15 minutes.

When the hamstrings and hip flexors tighten, they pull on the pelvis creating stress into the lower back.  Once the pecs start to tighten, they pull the shoulder blades forward, causing stress on the neck.   Once those muscles tighten up, your  posture begins to become worse and the pain begins to increase.  The surface that you are sitting on can make the problem even worse if it is not supportive of your neck and back.

As a matter of fact, while I was sitting in the waiting room on jury duty the other day, I started experiencing some of this discomfort after sitting in jury duty today.  After sitting here for 45 minutes and  waiting for instructions, I started to notice how my leg muscles were feeling tight and my neck was starting to bother me.  At the onset of this uncomfortable feeling, I got up, walked around a little bit and then started stretching both my lower body and my upper body. Immediately I started feeling some relief in both my upper and lower body.

One of the things that stands out most to me, other than people not wanting to be here,  is their posture.  When we arrived this morning at 8, most people were sitting up tall, eagerly awaiting whether or not they were going to be called in.  Now that it is in the middle of the afternoon, people are slouching, rubbing their necks and squirming in their seats.  People’s sitting and standing postures are getting worse the longer we are in here.  I am noticing a lot of people who look uncomfortable and are hurting.  I have been able to stretch and walk around every 1/2 hour throughout the whole time I have been here.  I have been stretching my legs, pecs, biceps and neck.  I honestly believe this is what has helped me be able to make it throughout the day without having upper or lower back pain.

The three steps to help you avoid back pain when you have to sit for long periods of time are getting up and walking around, stretching your upper body and stretching your lower body.  Getting up and walking around whether to the bathroom or to get some water, it helps to get some blood flow through your body.  This simple amount of movement will help you when it comes time to stretch because the muscles will be less tense.

The second and third steps are stretching.  Stretching  the upper and lower body are equally important because they both are affected when you sit for long periods of time. Stretching the upper body consists of your pecs, biceps, shoulders and neck muscles.  Stretching the lower body consists of stretching the hamstrings, quads, calves, gluts and hip flexors.  All stretches should be light to medium in intensity and held for at least 40 seconds.

As you can see, the effects of sitting as related to lower back pain can be easily counteracted by applying simple stretching techniques in almost any environment.  I hope this gives those of you who sit a lot during the day some food for thought as well as a simple application for stretching while sitting in your chair.  I hope this gives those of you who sit a lot during the day some food for thought about stretching in your chair and how you can avoid suffering from upper and/or lower back pain.

Lower Back Pain Relief – Foot Mechanics and Footwear

Thursday, September 1st, 2011

In this video, Martin discusses the importance of proper foot mechanics and appropriate footwear for increased lower back pain relief. 

  • Discover whether you walk in a supinated or pronated position and how this effects lower back pain
  • Learn the 3 most important techniques for testing a shoes effectiveness
  • Identify the 2 most common mistakes people make when walking and how to avoid them
  • all this and more…

Stretching with Frequency for Back Pain Relief

Sunday, August 28th, 2011

How often should you stretch? Stretching can be one of the most beneficial things you do all day to help maintain flexibility in your body.  You can stretch 3-20 times a day, just as long as you are maintaining a light to medium intensity and holding the stretches for 40-60 seconds.  There is a point of “overstretching” but that usually happens when you stretch for longer than 20 minutes in one setting or when you stretch too intensely.

One of the best things I can recommend is to stretch when you begin to feel tightness in a particular area of the body.  For example, if you are sitting for an hour and your lower back and legs start to feel tight, immediately start stretching your hamstrings, gluts, quads and calves.  Don’t wait for the perfect time to stretch, learn to do simple stretches wherever you are.

Another example would be if you go grocery shopping and you carry heavy bags multiple times from your car to your house. After you bring the bags in, it is advisable to stop and stretch your pecs and biceps because those are the muscles that will tighten the most in the carrying motion.

Whenever you are doing repetitive activities, make sure you stretch throughout the activity.  An example would be walking for weight loss or for heart health.  If you walk a few times a day for 20 or more minutes, make sure you stretch at the half way point and again at the end.  Stretching will help those muscles stay at their appropriate length and will allow those muscles to perform at their best.

Stretching does not need to be something you do for a long time.  Rather if you do each stretch for 40-60 seconds and you are stretching the muscles that were the most active during your activity, it should only take between 3 and 10 minutes.  Again if you stretch the muscles that you feel are the tightest, it should be easy to do and you can do those stretches anywhere.

How Sleeping Can Assist with Lower Back Pain Relief

Tuesday, July 27th, 2010

The position you choose to sleep in can make the difference between waking up pain free or painful.  The most recommended position for sleeping to avoid lower back pain is on your back.  Sleeping on your back helps to ensure that all of your joints are in a neutral position which allows muscles and the body to relax.

Raising your legs up by placing pillows or supports under your thighs can be beneficial because it helps to place the pelvis in a neutral position and it helps with blood circulation back to the heart.  If you need to, place a pillow along your sides to ensure that you do not roll onto your side or onto your stomach.

Sleeping on your side is also okay, but many things can happen while sleeping that can cause or irritate your lower back pain.  One of the main things that people do when sleeping on their sides is to move the top leg into a fetal-like position.  That creates a big stretch in the gluts and hip region and causes tightness to occur in other muscle groups.  Upon waking the gluts and the hip area will be weaker because they were stretched out for hours while sleeping causing an unbalance and creating additional pain.

If you are to sleep on your side, place a pillow between your knees and ankles to keep the knees, hips and ankle on the same level.  This will help reduce the chance that you will move your top leg up to a fetal position.

The least recommended position for sleeping is stomach sleeping.  Stomach sleeping forces you to turn your head to one side for long periods of time.  When that happens, the muscles of the spine and neck are thrown out of balance and will eventually lead to back and possible neck pain.

Before you go to be tonight, please remember the basic to sleeping as they relate to back pain outlined in this article.

You can also visit http://youtube/stopsbackpainnow for videos demonstrating the methods outlined in this article as well as other helpful information on back pain relief.