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7-Secrets for Back Pain Relief [Shared]
Transcript of 7-Secrets for Back Pain Relief [Shared]
How This Came About
If Your Back is Hurting
The 7 Culprits that Cause Back Pain
7 Secrets for Back Pain Relief
What You Just Learned
I was hit by a car and had multiple sports injuries.
I got frustrated with therapy options available that didn’t provide the results I wanted or needed.
There was too much disparate, conflicting or incorrect information focused on treating symptoms instead of addressing the underlying issues. I sought to find what would work for me and help others.
I put these steps together over the years. It’s what I use and what has worked for me and our clients.
Back pain doesn’t just happen.
There are specific reasons why your back hurts.
Back pain is not the same for everyone.
Let’s take a quick look at why your back hurts.
Then I’ll show you what you can do about it, and how to get the most out of this information.
It means you’re not meeting one of the challenges yet.
In other words, this is why your back hurts. I’m going to show you how to feel better faster and how to prevent back pain in the future!
Not working with gravity.
Not practicing a variety of movements regularly.
Incorrect lifting habits.
Not Loading your spine evenly.
Prolonged sitting in flexion with no breaks and no extending.
Here are some solutions
for overcoming those
challenges that will lead
to better back health.
Forward head and shoulder posture (Example
of the use of non-neutral postures in gravity).
Challenge – Working With Gravity
Can cause irritation, inflammation and a delayed pain response.
Challenge – Destabilizing transitions
Getting stuck in patterns of only sitting, standing and walking forward.
Move - Motion is Lotion
Move your body, and get all parts co-operating.
head, shoulders, arms, hips and legs
Use your full range of motion
Expand your range of motion
Challenge – Practice a variety of movements regularly
Avoid shooting arrows in the dark, stretching
and exercising without a purpose.
Challenge - Balance specific muscle groups
and recondition 4 key “tight” muscles in this order: quads, QL, hip rotators, psoas. Take pressure off the lower back.
: For the QL use mermaid pose. For hip rotators use figure 4, seated or lying. For quads use standing quad stretch with hips tucked knees together. For psoas, use a lunge position, extend leg back from hip. Lengthen these muscles as they are typically tight & short.
weak muscles and fascia in lower back.
: Superman on floor or ball. Glutes exercise. Core abdominals - pull belly button in to spine for 30 seconds. Repeat 3 times. Strengthen these muscles as they are typically weak & turned off.
Avoid forward flexing and rotating or side bending.
Challenge – Use correct lifting habits
Loading the spine unevenly can irritate your back, cause spasms or damage and cause your back to “go out”.
Challenge – Load your spine evenly
The body takes up the slack on the front side and remembers the position. Creates muscle/fascial memory and tension patterns. Can cause facet joints to get stuck open.
Challenge - Prolonged Sitting or Flexing with no Extension
Fully extend your wrists in front of you, with arms at shoulder height. Rotate your arms behind you so your arms are pointing backwards. Close your jaw and lift your head up to toward the ceiling. Hold position for 30 seconds.
Make fists with both hands, push them into your lower back, extend gently backwards over your fists while continuing to look up and hold for another 30 seconds.
How to sit free from pain. Use your sits bones, that is what they are for. Don’t use the back rest or you’ll lose your curve, go out of alignment with gravity, have less endurance, create tension and fatigue in lower back muscles and overstretch ligaments. Avoid relaxing into a “slouch” on couches or Lazy Boy chairs. This can irritate and cause back pain with a delayed response that can show up later.
Sitting for comfort and health.
Sit on the edge of the seat of a chair on your sits bones. Notice how your spine aligns easily with gravity automatically. Notice the muscles in the lower back relaxing and providing immediately relief.
Why We Have Pain
The 7 Secrets For Back Health
Come experience some of the best orthopedic bodywork available so you can maintain your health by yourself.
Dave and Kim Ryder
386 NW 3rd Ave
Canby, OR 97013
Call for a
1 (972) 249-7331
What causes Tension, Trauma and Poor posture?
It general, it all comes down to:
Overuse, underuse, and abuse
So what specifically causes back pain?
3. Poor posture
What you do, or don’t do all day
How you sleep
Sleep in neutral
Bring your shoulders and head back 1 inch. Turns off low back muscles immediately. Feel the difference in muscle tone, feel the relief in the lower back. Shifts gravity. Neutral spine. (at least 20% better in seconds.)
Condition yourself to keep head and shoulders in alignment with gravity
Wear lower high heels
Transition productively not destructively:
Non-destructive transition from Lying to sitting and sitting to lying.
Barrel roll to side first, press up to sitting position with your arms while flexing abdominals 20%.
Non-destructive transitions from sitting to standing and standing to sitting.
Stand by driving up through glutes with weight through the heels, extend back, keep lumbar curve as you flex at the hip, not the back.
You should be able to wiggle your toes.
Keep Lumbar Curve
Hold Weight Close to Core
Load Spine Evenly
Keep weight close to your body
Keep equal weight on both right and left sides
Get help if you can’t
Combine these two 30 seconds extensions. Make these more effective by doing them for every 45 minutes of sitting throughout the day. Extension resets proprioceptors, closes open facet joints, will retrain a normal resting length in the flexors on the front.
Tension, trauma, and poor posture
What you do, or don’t do all day
How you sleep
Overuse underuse and abuse
Work with gravity
Make a smooth transition
Move your body in a variety of movements
Strengthen weak muscles and lengthen tight muscles
Load your spine evenly – avoid flexion and rotation or side bending
Extend your chest, arms, hands, and hips for 30 seconds every 45 minutes
Using these 7-Solutions together with bodywork will give you the best results for getting out of pain and substantially reducing the chances of your back pain reoccurring.
If you have lower back pain, a few sessions seems perfect for you and here’s why: You’ll get better quicker with longer lasting results.
You’ll learn exactly what you need to do to lengthen and strengthen, so you aren’t shooting arrows in the dark and wasting your time.