The Back Pain Advisor

Back Pain Relief ... tip #4

2008-11-30T12:29:00.000-08:00

Back pain relief is a simple step by step process. The only problem is knowing what the steps are. The following video is the 4th tip in our series of videos giving you simple and easy tips to help start easing your back pain.

These tips are part of a package of techniques called the X-Pain Method. Designed to teach you simple, yet highly effective ways to ease your back pain. Back pain relief can be done at home if you know the important steps to follow.

Enjoy the video and feel free to click the link below to grab a free ebook on some simple techniques you can use now to ease your back pain, and to subscribe to our email "Heal Your Back Pain" newsletter which has these tips and so much more.

Click the link to grab your FREE eBook and "Heal Your Back Pain"

Back Pain Relief ... 2 quick & simple tips to ease your back pain

2008-11-19T16:13:00.000-08:00

Back pain relief is simple enough. You need to address the 4 main factors that cause your back pain - tight muslces, weak muslces, joint movement and pelvic balance. But is this all you can or should do?

No!!

There are still other areas you can simply target that will also help with back pain relief. Best of all these work great as preventative measures. The following video is one of the tips we have to help with back pain relief. Enjoy and feel free to go to our Back Pain Relief web page and grab your FREE eBook and subscription to these tips via email. Back pain relief can be easy, simple and quick.

Back pain relief is a simple process, targeting your Adrenal glands is important if you want long term freedom from back pain.

Backache to Chronic Back Pain in one simple step

2008-11-19T14:15:00.000-08:00

How can you go from backache to chronic back pain in one simple step? Understanding this will help you avoid chronic back pain and even know how to ease your backache now.

First you need to realize that back pain is caused by 4 main factors. You have muscles that are tight, muscles that are weak, joints not moving correctly and a pelvis out of balance. Sure there are other minor factors involved, but these are the main four.

You also must understand that these are only the physical factors. The reason these occur is that your day to day life overloads your body and these factors build. You have general health issues and stress issues that allow your muscles and joints to tire and tighten.

I know this may sound complex and almost impossible to change, but it isn’t. Avoiding chronic back pain is easy. Removing backache is just as easy. All you need to be aware of is the pitfalls to avoid.

Onto the one step from backache to chronic back pain…

The step is simple; all you need to do is nothing. That’s right nothing.

If you do nothing about your backache, or only deal with the symptoms of backache, it will either remain or return. This process then creates your chronic back pain.

You may be a bit annoyed right now; after all surely this is a big con. But it is actually true. If you do not completely and totally fix your backache, if you only ever use symptomatic type treatment, your backache will become chronic back pain.

How can you avoid this?

Simple. You need to address the 4 main factors that create your backache, that lead to chronic back pain. You need to effectively stretch tight muscles, you need to stimulate the nerve and blood supply to weak muscles and then exercise them. You need to learn self adjustive techniques to get your joints moving correctly. Finally you need to rebalance your pelvis.

Complete all these tasks and your backache will disappear. Even if you have chronic back pain, doing this will also make it disappear… totally and completely.

The statistics are frightening – over 80% of adults suffer from back pain at some stage, more than 7% of adults have back pain right now, and over 90% of back pain becomes chronic as time goes by. Yet this can all be stopped by you taking action.

You need to target the 4 factors causing your backache, and then you will not have your older years trying to cope with chronic back pain. Don’t make the mistake of doing nothing or only dealing with the symptoms of your backache.

Back Pain Relief ... the stretching secret

2008-11-10T14:53:00.000-08:00

Back pain relief is a 4 step process - you need to stretch muscles that are tight, stimulate weak muscles, get joints moving correctly and balance your pelvis. Stretching is probably the most known way to ease muslce tension and help with back pain relief. However there a 2 common errors with stretching.

The secret behind stretching is not knowing what to stretch, but knowing when to stretch (which was discussed in our previous tip on back pain relief), and knowing how to stretch.

This little video explains more on the most effective way to stretch. There are certain ways to stretch that only take 6 seconds to do, are more effective at reducing muslce tension and also help to retrain the muslce to relax, improve flexibility and remove back pain

I hope this video has helped you to understand the importance of knowing how to stretch. Back pain relief should follow a 4 step process. Stretching is the first step in removing back pain. Knowing how to stretch, what to stretch and when to stretch is the secret ingredient in stretching effectively.

For complete and permanent back pain relief these 4 steps need to be addressed. If you want some simple and quick techniques you can use now to help ease your back ache, just visit the link below and claim your FREE eBook on Back Pain Relief.

The Ultimate Back Pain Relief

Simple Back Pain Relief Tips for Back Ache

2008-11-03T17:26:00.001-08:00

Back pain relief can be both simple and quick. Back ache does not need to be an ongoing pain. We have produced some simple and quick videos on ways to ease your back pain.

Simply watch the videos, apply the tips on back pain relief and watch as your back ache eases.

If you ever wanted to find a simple back pain relief techniques, which can improve your back ache and help you gain flexibility in just seconds, then you’re going to love my free downloadable e-book.

As my gift to you, you'll get a FREE E-BOOK on how to quickly and simply ease your back ache, specially created by me, Dr Graeme Teague. Just click the link below, and you can have simple and quick back pain relief.

Back Pain Relief

Back Pain Relief – the best muscles to stretch

2008-11-02T11:44:00.000-08:00

Back pain relief is a simple process, one of the essential elements is to stretch. Which muscles should you stretch to gain the relief you want and need?

There are certain muscles that cause back pain. Stretch these and back pain will ease, remember though stretching is only about a third of your back pain relief regime. You still need to address the weak muscles, remove joint tightness in the spine and balance the pelvis.

Do this and back pain will not only ease, it will disappear forever. Preventing back pain is easy. So which muscles should you stretch?

The first thing is you need to stretch muscles that relate to each area you may have pain in. For…

Lower Back Pain

The main muscles you need to stretch relate to the muscles that support the lower back. Stretch these as these commonly hold tension from your day to day life.

The main muscle to stretch is your Erector spinae; this is the muscle that runs either side of your spine. If tight it will commonly cause not only lower back pain, but pain throughout the spine.

The most important muscle to stretch though is your Hip Flexors (Psoas muscle). The Hip Flexors keep the curve in your lower spine. They attach to the front of your spine and to your hip. If tight these will increase the curve in your spine placing extra stress on the lower joints. They change your posture and will therefore affect other areas of your spine as well.

The other muscles that should be checked are your Gluteal's and Hamstrings. Both of these affect the pelvis especially. If the pelvis distorts then your lower back becomes out of balance and back pain occurs.

Sciatica

Sciatica is basically lower back pain that has radiated to your legs. The muscles involved are the same a slower back pain. However the Piriformis muscle is the prime muscle to target as the sciatic nerve either runs through it or next to it. If the Piriformis muscle tightens then sciatica will occur.

The other muscle that can be involved in both sciatica and lower back pain is your Tensor Fascia Lata (TFL). This is a small muscle on the outside of your pelvis. It initiates walking by allowing your leg to swing out before you propel it forward. It is also a pelvis stabilizer. Hence if tight it will restrict pelvic motion causing both lower back pain and sciatica.

Upper back pain and neck pain require you to stretch muscles in those areas as well as the lower back muscles. Why?

Think of your spine like a see-saw. One side goes up and the other side down. The spine works similarly, in that your lower back affects your upper back. And vice versa.

However the lower back and pelvis are the foundations to the spine. If these areas are not working well then upper back and neck pain will fail to resolve totally. You need to address the lower back issues first and then target the upper back and neck. Back pain relief needs a simple step-by-step process to remove all your back pain – stretches, reflexes for weak muscles, joint techniques and ways to rebalance your pelvis. Complete and permanent back pain relief.

Back Pain Relief ... the search goes on

2008-10-16T11:59:00.000-07:00

Back Pain Relief is probably one of the most common search terms on the internet relating to back pain. Why?

Simple enough, who wants back pain? Nobody.

However the problem is not back pain but why are so many people searching and searching?

Surely by now there would be a simple answer to back pain and the term “back pain relief” would be replaced with “thank you – no more back pain”. But the search goes on…

Most techniques you find on the internet promise the world and deliver you a postage stamp piece of land. They say your back pain will be gone in a miraculous period of time, yet you enter “back pain relief” in Google yet again soon.

Why is there still so many back pain issues remaining?

I’ll let you in on a secret. The reason why people keep searching for answers is that there are not many that give you the “right” answers. I’m not saying I’m the only one, but most people with so called "miracle" products are people who have suffered and found something that worked for them.

The problem is it will work for some, but not for most of the people. You need to know why back pain occurs before you find permanent pain relief.

The “I’ve suffered too” gurus do not understand the complex nature of back pain. They may have had an issue and found relief, however that issue isn’t the same for everyone.

Back pain is caused by the following:

Muscle Tightness- the biggest cause of your actual pain, and stretches help this well. However, you need to know what to stretch, how to stretch and when to stretch effectively or even stretches will not give you great pain relief.

Muscle Weakness – this is a common cause of muscle tightness, sounds strange, but it is the mechanism of how muscles work. It is not the physical strength but the nerve and blood supply to the muscles that causes “functional weakness”, which needs correcting.

Joint Disruption – if joints are not moving well, muscles will tire and then tighten. The most common reason why so many back pain relief products fail is that they fail to target joints and also your pelvis.

Pelvic Imbalance – if your pelvis is out of balance, joints tighten, muscles weaken and back pain occurs. This is the major factor in all back pain…

So if you wish to have permanent and complete back pain relief, you need to use packages that target the 4 factors causing back pain. If you only stretch, or use a “miracle” product that does not cover these, then your back pain will return again soon…

I’m sure you remember that search term to use for back pain again … back pain relief.

Back Pain Relief … 2 ways to stop it now

2008-10-15T17:00:00.000-07:00

Back pain relief can be a complex issue. Do you target muscles or do you target joints. If you target muscles do you stretch them or strengthen them. The answer is simple… To have complete and permanent back pain relief you must stretch muscles, strengthen weak muscles, get joints moving correctly and balance your pelvis. Fail to do this and your back pain will remain or only temporarily ease.

However, in all of this there is one area that you must ALWAYS target. That area is your lower abdominal muscles. Why?

Your lower abdominal help to support your lower back and pelvis. They are the main muscle that helps with any strength activity, whether it is household chores, gardening or sporting activities. If your lower abdominal muscles are weak – lower back pain and back pain in general is likely to occur.

How do you strengthen your Abdominals?

Exercise springs to mind doesn’t it? Endless sit-ups and Crunchies!!

There is problem though – if the nerve and blood supply to your abdominals is poor, no matter how many abs workouts you do, your abdominals will not gain the “functional” strength they need to stop your back pain.

Sure you still need to exercise the abdominals and there are good ways to do this and great ways to do it as well. The nerve and blood supply is essential if you want to remove your back pain.

How do you improve this, simple. There is a reflex on the inside of your thigh. All you need to do is rub this in a circular motion, with firm pressure. The reflex runs from your knee and up your thigh halfway. Rub each reflex for about 30 seconds and you will stimulate the supply to the muscle. Then exercise the muscle.

A simple add-on to your abdominal routine that will improve the effectiveness of your abdominal workout – it will also help remove your back pain quicker and help you gain strength in your abdominals in lightning speed (even for those wanting washboard abs).

If the reflex is tender then you know the nerve and blood supply is quite low – the more tender the lower the supply. Even if the reflex is working perfectly – rubbing it takes only minimal time for maximum gain.

Easing back pain can be simple. It is the simple things you do on a regular basis that make the greatest change. Discover the real value of being back pain free – back pain relief can be simple, quick and permanent.

A Cure for Lower Back Pain

2008-10-05T13:14:00.000-07:00

A cure for lower back pain, is it possible or even probable. To actually cure lower back pain you need to address 4 main areas, or you will find the so called cure is only temporary.

So what should you target?

There are 4 main areas you need to address - tight muscles, weak muscles, joint disruption and pelvic balance.

Tight muscles are the most commonly targeted, you use stretches of numerous varieties. No matter what you stretch the most important part of stretching is not what to stretch but how and when to stretch. Stretching is a vital part of back pain removal, but just a part.

Weak muscles are also important, however it is not exercise that is the key. You need to improve the nerve and blood supply for muscles to function better. Then you can improve their physical strength with exercise. Fail to improve their functional strength and back pain will return no matter how strong they are from lifting weights.

Your actual joints and your pelvis are area that most people believe need to b addressed by seeing a practitioner. In fact there are many simple and quick ways to realign your spine and balance your pelvis at home. Painless, safe and highly effective. This can save you money, time and a lot of lower back pain.

So if you decide you want a simple and quick cure for lower back pain, remember one thing. Simple and quick still needs to cover the 4 main areas that cause your lower back pain. Fail to address these and your simple and quick cure becomes a simple and temporary cure.

Hamstrings & Back Pain Relief

2008-09-18T17:43:00.000-07:00

Hopefully you have read our other posts on back pain relief and know that your Calf muscles are an important muscle to stretch. If not, then after reading this post go to the archives and read the post on the calf stretches.

Your hamstrings – one of the important muscles to stretch for back pain. Why?

Your hamstrings attach into the base of your buttocks and reinsert just below your knee. You use the hamstring to move both your knee and your hip. If your hamstrings are tight, then they pull down on the pelvic bone which helps to cause the pelvic imbalance.

Pelvic imbalances along with joint disruption are common causes of back pain, as are muscle weakness and tight muscles. To remove and prevent back pain completely you need to remove all of these 4 issues, or back pain will return or fail to disappear.

Hamstring stretches are common; however as there are different parts to your hamstring a standard hamstring stretch fails to target all the muscle. The following is a simple stretch you can do to release tension in your hamstrings completely, helping also to ease back pain.

Again the main points for stretching are this – you need to know what to stretch, it is important to know how to stretch, it is essential to know when to stretch.

The “how” and ”when” are the most important factors as these help to ease the tension quicker and permanently.

To stretch your hamstrings, the easiest way is to place your foot onto a ledge, table or chair. Have your foot face up towards the roof. You then lean forward keeping your back as straight as possible, until you feel a pulling sensation in the muscle. Hold this tension while you contract the muscle (in other words you push your foot into the chair/table towards the ground) and hold the tension for 6 seconds. You then rest your leg on the ground and take a deep breath in and out and repeat 2 more times.

The tension you use to contract the muscle is not a large force, you are contracting the muscle at approximately a 20-30% increase in tension, so not a heavy contraction.

Once you complete this stretch on both sides, then repeat again with your foot turned inwards and then again with your foot turned outwards. Turing your foot helps to target the outer and inner fibers of your hamstrings which are commonly missed when your foot is facing directly upwards.

And it is as simple as that to stretch your hamstring muscles. Remember, stretching only covers at most a third of the issues causing back pain. If you want to have permanent relief from back pain you need to stretch muscles, improve the nerve and blood supply to the muscles, get joins moving correctly and balance your pelvis. Doing this will give you complete and permanent back pain relief.

How to Stretch for Back Pain Relief

2008-09-17T21:48:00.000-07:00

Back pain relief is simple, surely you just stretch a few muscles and your back pain miraculously disappears...

Sorry to break some bad news, but stretching will only remove at most a third of the issues causing your back pain. And that is if you stretch correctly!

Over the next few blog posts I will teach you some important stretches to do to help remove your back pain. After the stretches I will then post on strengthening techniques and finally the good stuff - how to get your joints moving and how to balance your pelvis.

If you think this will take a while, then just fill in your name and email in the boxes on your right and you can get this information immediately.

So on to some stretches...

Calf Muscle Stretches

It may sound strange but your calf muscles are one of the important muscles to stretch for back pain. The reason is simple, they are postural muscles. If they tighten then your posture changes placing extra strain on your back - leading to back pain.

To stretch the calf muscle, remember to use a PNF stretch (stretch the muscle and then contract it for 6 seconds - read more here), and again 3 times a day (one especially before bed).

So...

Lean against a wall, with your back leg straight and front leg bent. Lean forward to stretch the rare leg's calf muscle. Hold the stretch for 6 seconds while you contract the muscle, then rest and repeat 3 times. Repeat the opposite side and then repeat once more with the trailing leg bent.

Bending the trailing leg target the Soleus muscles which is the deeper of the calf muscles.

Remember, stretching only covers a third of the issues causing back pain. You need to strengthen muscles, get your joints moving freely and then rebalance your pelvis. Then and only then will you have complete back pain relief.

Back Pain Relief - improve muscle strength in seconds!

2008-09-16T21:49:00.000-07:00

Back pain relief requires a 4 step approach. You need to stretch tight muscles, improve strength of weak muslces, get joints moving freely and balance your pelvis. Do all of this and back pain relief will be quick, complete and permanent.

Fail to do all of these and your back pain relief will be temporary at most.

The following is a small video that explains some simple techniques you can do now to help with your back pain relief while you watch. So enjoy...

It is as simple as that. These are just some of the simple techniques, tips and advice I will present to you on this blog. So bookmark, subscribe to our feed or just return often - as you will learn many simple and quick ways to get back pain relief.

Sciatica and the sitting cure

2008-09-16T16:52:00.000-07:00

I know if you have sciatica now, the last thing you want me to say is “don’t sit”. After all sitting is one of the common things that aggravates your sciatica. However, as most occupations today, and most people leisure activities, requires sitting, it is almost impossible to avoid.

For those of you who have to travel, whether by car, train, bus or plane, you will also know that your sciatica gets a lot worse as the trip goes by.

The reason why your sciatic gets worse when you sit is simple. Sciatica is caused by the irritation to your lower spine and pelvis. There are muscles that are tighter in your buttock and lower back, and there may be some inflammation or even disc irritations. Combined these cause your sciatica aches and pains.

When you stand you have a lot more shock absorbing capabilities. Your feet absorb shock, as do your knees (when you stand your knees should be slightly bent – if they are locked you have lower back issues). Your body constantly moves in small motions taking pressure off your lower back.

When you sit, this movement and the shock absorbing abilities decrease. There is more pressure into your lower spine and your sciatica increases. This is why you need to get up and move around to ease the pain every now and then.

So if you have to sit, no matter where there is a simple technique you can apply to make the pain easier. At times it may even stop your sciatica building up altogether.

Simply place a small pillow or soft object under one of your sitting bones. Nothing too large – a small pillow, a hand towel folded up, anything close at hand will do.

By placing it under your sitting bone you remove pressure off the sciatic nerve; you also change the posture in your lower back. Add in a lumbar roll and your sciatica can ease quickly. You may be asking – which side do you sit on.

Well that needs to be worked out by you. Place it under one side and after about 10 minutes you will know if it is the right side as you will forget it is there as your sciatica is not bothering you. If you place it under the wrong side, your sciatica will not get worse and you will not do any damage. But the pain will remain.

Please note: this is only to ease your sciatica. It will not remove it, it will not prevent it.

If you want to remove your sciatica once and forever, you need to address the causes of it. The causes of sciatica are – tight and weak muscles, joint disruption in your lower back and pelvic imbalance. You may have a few minor disc issues if your sciatica is severe.

To remove these you need to use techniques that cover all these issues (and there is only one on the market today). Otherwise your sciatica will not disappear totally and will return again soon. Fail to address the causes of your sciatica and you may end up needing surgery one day.

Removing and preventing sciatica is easy, quick and permanent – if you follow the techniques in the X-Pain Method V2.0. You get video demonstrations, simple step-by-step techniques. Pain can literally disappear for most within a week…

Or just sit on a pillow and hope your sciatica will disappear one day.

Back Pain Relief - 4 simple steps

2008-09-14T18:32:00.000-07:00

Back pain relief is simple enough...

All you need to do is follow 4 simple steps which are - stretch, strengthen, realign and rebalance. Sounds simple enough but there is one huge problem.

Most of the packages on the internet are very good at step 1, but poor in all other steps. You find on the net there are many ways to stretch, so many that it gets confusing.

Here is a little video on Step 1 - Stretching - to help clarify even the simplest of steps.

Over the next few weeks I will post some more videos on the other 3 steps for total and complete back pain relief.