“Hey! It’s Ian Hart here with BackPainRelief4Life.com. I’m a Back Pain Relief Expert and I’m going to show you 4 stretches that you can do right now for instant relief of back pain. This is not going to be the end all be all of helping your back. It’s something that you can do right now that will give you some relief. Ultimately, if you’re dealing with back pain, we want to do something that is going to fix the root cause of the problem. Typically, there is a root cause but we’ll explain about that later. So right now let us get into it.
We’re going to start off with the:
(1) Hip Flexor Stretch: you’re getting in this position putting your knee down the floor try to find the pad or something that when you put pressure down you make sure that this way too. Putting your knee down here, 90 degrees of your front foot. Abs are going to be tight, this will going to allow more of a stretch in the hip flexors, you’re going to gently move your hips forward. Remember you’re not pushing down, you actually want to take pressure of this knee and move forward, so abs nice and tight. Take a deep breath in and then breathe out and move a little bit more forward. Hold it for 15 seconds and then relax. You can actually do that 3 sets. So relax and repeat. One thing I forgot to mention that’s very important with stretching is that you warm up or loosen up [before]. You can also if necessary you don’t feel like warming up in terms of riding a bike or going for a jog or doing mobility drills, is you can take a hot shower, very hot shower or going to a sauna and then you do this exercises. It’s important that you have blood flow going to the joints and to the muscles that allows them to be a little bit more pliable when we do the stretches. Stretching while you’re cold can sometimes have the opposite effect that you’re looking for, we want the muscles to relax. So let’s do the other side, we’re going to switch, so again you’re doing 3 sets 15 seconds, abs tight pushing the hips forward, deep breath in, feel the stretch kind of breathe into the hip flexors so you might feel this all the way up into the stomach. The hip flexors are attached to the lower lumbar spine. Then breathe out and then go forward, feel a bit stretch. Alright, so that’s the first stretch – the hip flexors. So if you have a bad back make sure you’re going slow in control using your elbow to get back into this position.
The next stretch we’re doing is the:
(2) Glutes Stretch: You’re going to take one leg [right leg/foot] put it over the pull your left knee into your chest. Deep breath in. Again, hold it for 15 seconds, we’re going to do 3 repetitions, deep breath in and pull back a little bit further. Hold that for 15 seconds, count, and then relax. And 3 sets so do 2 more sets, we’re going to show you on the left side so you can see from this angle. Pull back, deep breath in and breathe out. Alright, so go ahead and do 3 sets on each side. You’ll notice that each time that you’re going a little bit further into this stretch, that one is stretching your glutes. The gluteus maximus is a large muscle group right in your butt, it’s another term for your butt.
The next one we’re going to do is a:
(3) Piriformis Stretch: Piriformis is a small hip rotator that lies underneath the glutes and tends to be tighten a lot of people and we’re going to lay this leg straight out. You’re going to pull across bringing your knee to your shoulder and gently pull very slow and controlled. If you happen, if you’re pinching in your hips, just relax a little bit, the stretch might not work for you if you have very tight hips but we want to feel it deep down in here so you’re pulling for 15 seconds. Deep breath in, breath into that muscle so think about as you breathe in, feel that muscle and then breathe out. Pull back a little bit further again holding it for 15 seconds. I’ll show you on the other side, you’re pulling across. Remember, we don’t want to twist our body, we don’t want to torque our spine at all so back staying down and we’re pulling from the knee, left knee across to the right shoulder, focusing and feeling deep down below the glutes and the piriformis muscle, 15 seconds again 3 sets and relax.
You’re going to roll up again using your elbow if you’re feeling your back getting into the:
(4) Seated jack knife position: We’re also going to do 3 sets here. Sitting straight knees completely locked if you need to you can use a rope to wrap around your feet or a belt, just make sure you’re not tugging or bouncing. You go very slow and controlled. Knees completely locked which is very important moving from your lower back forward, reach for your toes, bring your forehead towards your knees, deep breath in and pull a little bit more forward and relax.
So there you go, there’s 4 stretches that you can do instantly that will help get you a little bit more flexible in certain areas that tend to be tight that will help with the golf swing and will help relieving back pain and just in general will help you feel more relaxed. So there you go, that is 4 simple stretches that you can do in about 2 or 3 minutes that will give you instant relief from back pain.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Many times people are trying to protect their back when they have back pain – which is a normal response. The brain is trying to protect your body. But, when it comes to walking, stiffening up will create twisting torque on the back and will actually create more trauma and more pain. You might feel like you’re protecting it, but you’re not. So what I am going to show you is how to walk when you’re dealing with back pain. This might be something that goes against your intuition, but it’s going to help you in the long-term and I can show you few other things. We have other videos that are going to help for you to find the right place to put your pelvis when you’re walking. But for now I’m just going to show you a quick walking technique. I’m going to show you what NOT to do. The first thing is when we see people walking with back pain, they tend to be tensed up and then move very slowly, they take short choppy steps, they try to protect their back, and actually what’s happening is there’s causing a twist and torque in their back. This is not good especially if you have pain, it’s just going to exacerbate the problem.
So you want to relax the shoulders and you kind of want to let the arms swing while you’re walking and try to walk a little bit faster. You’ll notice that if you’re in back pain, you’ll actually feel better when you do this. So this is the way NOT to do it… tighten up here, you can see there’s twisting torque. If I just relaxed my arms and I let my arms swing and take a little bit bigger steps, and walk a little bit smoother, my body is going to function naturally, the spine stays straight, there’s no twist and torque going on. Twisting and torquing the spine is one of the worst things you can do. It’s the best way to cause back pain and injury later on and it puts a lot of compression on the disc.
So there you go, that’s one simple technique for walking. Make sure you are conscious of how you are. A lot of the people that we deal with with back pain we find as soon as they get on the bike or start walking, they tense up, they’re holding their body tight and they are actually not strengthening the muscles that need to be strengthened and they’re compensating creating more problems not only in their back but again you’ll see shoulders tense up, so the back muscles and the shoulders get tighter, and it creates more problems throughout the whole body.
Again, this is Ian Hart with backpainrelief4life.com. Go ahead and click the link below if you’re interested in checking out our program to help eliminate back pain as well as prevent future back pain and strengthen the core.
Hey! What’s up? It’s Ian Hart and today I’m going to go over 2 ways that you can get up and down off the floor that is going to help protect your back.
One of the ways is something I learned from Dr. Stuart McGill, he’s the Spine Specialist at Waterloo, he is a professor up there. And then the other way is similar to a turkish get up and a turkish get up is an exercise that you can use for core strengthening, but it’s also a great way to get up and down off the floor, just knowing the techniques. But we use the turkish get up – you can decide which one is best for you.
Personally, after going through this and just testing them out I believed that turkish get up can have less stress on the lower back, but they’re both great techniques to getting up and down off the floor.
So I’m going to show you the first technique that I learned from Dr. Stuart McGill. When you get down on the floor, you’re going to step forward to a lunge position. Make sure your abs are tight, your body is up straight, you’re not hunched over. You’re going straight down; you’re bringing your foot back. From here your hands are going on the thighs; sliding your hands down. Remember you’re pushing your butt back, the back is still staying straight. From here, you’re going down on all fours, you get into the quadruped position, and then you’re going to slide your arm forward (either one you can do right side but you’re doing the same sides so right arm right leg, or left arm left leg). You’re sliding the leg forward or the leg backward and the arm forward to your side and then you shift your weight and roll over make sure you’re not twisting your pelvis, you’re keeping your back completely straight. And there you go. You are on your back.
You just reverse the movement to get back up. So you rolling on to your side, get on your hand here twisting your body over. Make sure you’re not twisting your back, back stays straight. Come back seated position, hands on your thighs, pushing your hips forward so moving from your hips not your lower back, one leg forward pushing through the heel and standing back up.
If you noticed my back was straight all the time. People with back pain have a hard time creating that pattern. I’m gonna show you on another video how you can improve that.
So now we’re going on to the turkish get up technique. You will notice a variation of this. You’re starting in the same position, you make the first move stepping forward getting into that position. The difference here is from here you’re staying with your knee up keeping your back straight and now you’re shifting your weight to the side and going down to your butt; then to your elbow, and then if you need to switch in position you can shift; and then you just lay back using your elbow. Make sure you’re using the elbow, there you are you’re flat on the floor. Same thing shifting back always using your elbow to support your abs; support your back. Get back on to all fours and then back straight, standing up and pushing through the heel.
(So that one can be sometimes well confusing I’m just gonna go through it again).
One foot forward down, shifting to your butt, shifting down to your elbow so your back’s still straight and then laying on your side. Okay? So back always straight – make sure it’s straight. There are two techniques to getting up and down off the floor that are going to protect your back. It’s not going to put any stress on your back and therefore you can use that to get down on the floor to do your back strengthening exercises similar to… this is what we do when we tell people how to get down on the floor to do our back program.
If you’re not familiar with our back program. You can check it out at backpainrelief4life.com. That’s backpainrelief4life.com and see the tons of videos of people who got relief and see if this is a program you want to try out to help protect your back and prevent pain in the future, as well as eliminate pain now.
Again, this is Ian Hart with backpainrelief4life.com.
Hey! What’s going on? It’s Ian Hart here with backpainrelief4life.com. I’m a Back Pain Relief Expert. And today we are going to be speaking about Degenerative Disc Disease.
We see a lot of people with various issues with their back, a myriad of issues coming in all the time from whatever – spine stenosis, bulging disc, we hear it all. I’d say about 20% of the time people come in and they say “Oh, I have degenerative disc disease” and I explain to people that there’s no such thing as degenerative disc disease – everybody has degenerating discs. We want to limit the speed and the rate at which they generate through moving properly, that’s part of what our back program is about. So moving properly is going to prevent you from causing injury to the discs, to the back and therefore, wearing the disc down. We want longevity in the disc. I was very pleased to see that actually Web MD when I was doing a research and just trying to see what doctors say because doctors tell people they have a disease. How do you feel if you’re told you have a disease but you don’t actually have a disease? All of a sudden that changes everything in your mind and think “Oh I have a disease. Now, poor me… I have a disease that’s the reason why I have back pain.” That’s not the reason why you have back pain and back pain can actually be eliminated and you don’t have to live with back pain.
Web MD says, what is degenerative disc disease? Degenerative Disc Disease is not really a disease but a term used to describe the normal changes in your spinal disc as you age. So instead of a doctor telling somebody “Oh that’s just an aging disc, you have an aging disc”, they’ve gone “oh ,you have degenerative disc disease”. Instead of saying oh that’s totally normal, people think that they’re doomed for the rest of their lives because they have a disease and that they’re gonna live with this disease (Degenerative Disc Disease).
And this weekend, I got to spend about 16 hours with Dr. Stuart McGill. He’s one of the leading, the world’s best spine specialists. He’s a professor at the University of Waterloo and he said something that I really found funny but I also enjoyed because it helps understand if a doctor said something like this to you how would you react. So Degenerative Disc Disease, the doctor might say to you “but what if you saw wrinkles on your face and he said oh you have degenerative face disease because you have wrinkles on your face.” What would you say about that? What would you feel about that? It seems kind of silly that there’s a term called degenerative disc disease when all it really means is that your disc is aging; just like everybody else in the world, if you cut every person open after the age of 50. You’re gonna see that every disc is degenerative to some degree, that’s a fact we know that.
So remember, Degenerative Disc Disease if you were told you have Degenerative Disc Disease, you do not have a disease. You have a normal aging spine. If you have pain in your back, it is most likely do to improper movement patterns. So, what you can do is go ahead and click the link below and get started on the program that can help reverse the aging process, get more blood flow and nutrients to the discs, take pressure off the disc so they stop degenerating faster and therefore get rid of your pain. We created Back Pain Relief4Life specific for that issue. So go ahead and click the link below, you can see other people who have had the same issues, much worse issues than just Degenerative Disc Disease and in just a few sessions they feel great.
So again, this is Ian Hart with backpainrelief4life.com. I hope this helped you out. If you have been told you have Degenerative Disc Disease, you now know that you do not have a disease. So the first step now is to get better, make sure you get rid of the pain and you can start that now by clicking the link below.
Quick Back Pain Relief Technique For The Sedentary
Hey! What’s up? It’s Ian Hart here with backpainrelief4life.com and today I’m going to show you a quick technique if you’re sitting down all day and your back starts to get aggravated; how you can take a little bit of pressure off the back and it’s going to help you feel relief right now.
Alright, so this is Ian Hart with backpainrelief4life.com. If you’re suffering from back pain, go ahead and click the link below. Check out our program Back Pain Relief4Life. It’s one of the world’s greatest relief programs. You need no equipment, you only need the knowledge and then you can take yourself out of back pain and prevent it in the future. Go ahead and click that link below.
Exercises and Back Pain
“Hey! What’s going on? It’s Ian Hart here, Back Pain Relief4Life Expert and Co-Creator of the Back Pain Relief4Life Program and the question I get asked frequently is “Should I exercise when I have back pain?” So exercise and back pain, do they go together? Before I get into those issues I want to make sure, everybody knows loud and clear that no bed rest ever when you are suffering from back pain and here’s why…
First off, in very severe, traumatic cases maybe bed rest is needed; I just want to make that clear. But for the most part if you just have back pain – even if you feel like something is very severe – the worst thing to do is to lay in bed all day. First off, if you lay in bed it’s going to create more atrophy to the muscles that support the spine, which is most likely the part of the problem that is causing the back pain to begin with, and then you will have no recovery to the injured area. You won’t allow for the blood to flow and oxygen to get into that injured area, the muscles can lock up tighter, there can be more compression on the disc and it can create more problem later on. You might feel good right then and there, I know it can be painful to move around with back pain but you’re better off getting up and moving around. Here’s why:
Again like I said, it’s going to bring blood flow, oxygen, nutrients to the injured area. It’s very important to make sure you warm up before you do any exercise and a warm up would be light movements like biking and depending on your back pain, biking with an atomic bike, getting on elliptical and just moving slowly and get the blood flowing and oxygen moving right away you are going to feel better just from that. Then doing light movements – if you watch some of our other videos, make sure you are moving properly, you’re hinging at the hips so you are not putting more damage to the injured area.
It’s also going to reduce inflammation by flushing out the toxins and again just mobilizing the blood. It’s also going to strengthen the muscles and put compression on the spine. This is very important for recovery of your back. If you are laying down, your spine will not have any compression on it, when you walk around all day there is compression on the spine and that is actually how the rest of your body gets nutrients through the synovial fluid in the spine, when there’s compression it activates the synovial fluid and then you can receive nutrients to help recover [from] the back pain or the injured area.
Also flexibility. When you rest or you go into bed rest you tighten up more. When you bring oxygen and blood flow, it’s going to increase the mobility in the joints and then you can do some flexibility movements that is going to open up the area, maybe take some compression off the spine and bring you relief later on.
So we have specific movements, we create specific movements that allows somebody even in severe back pain – in specific cases, we have people who had no discs in their back or which were in pain for 20 years literally no discs and a few short weeks of doing this specific movements, the back pain was gone. They couldn’t stand for 5 to 10 minutes, they could not fish or do golfing anymore because their life was in misery and then after doing this specific movements repeatedly and progressing them on and on they eliminated their back pain and now over a year later are free from that misery of the back pain.
So if you would like to see those specific movements, you could check those out at backpainrelief4life.com but make sure that if you have back pain you continue to move, don’t rest, don’t lay down, don’t stop moving, just get up, get moving, do some light activity, get some blood flow, drink lots of water, good food as well that’s going to help reduce some inflammation and this will help back pain be on the way to recovery and you will see in time, provided that you do some exercises that target that area, your back pain is going to be eliminated and I know it will.
Again, this is Ian Hart with backpainrelief4life.com and we wish you a full recovery on your back pain.”
Today in America and again all over the world, everybody is suffering from Back Pain or 80% of the population suffering from Back Pain. Most people know this, that they have friends who is suffering from Back Pain and or if they feel that they are injured or something is wrong with their back.
There is a collective consciousness being that there should be scared about injuring their back or people have fear that they will injure their back because so many people have back pain.
That is part of the reason that there is so much back pain. Is everybody’s trying to protect their back and not using their back, holding their back or holding stress in their back and the thought process of being scared about your back actually is creating more back pain that make sense, kind of like if you go to a war or you go to an anti war protest, it’s focusing on war rather than focusing on peace. We want to focus on health and strength not focusing on not having back pain.
What Fear is?
Fear is unknown territory, unfamiliar territory. Basically, when your body releases Adrenaline, also known as Epinephrine which is like neurotransmitter, it is a chemical on the body that has numerous functions. It regulates heart rate, opens up your veins, act your airways as well and it can be used in numerous different ways, It triggers our fight response.
When Adrenaline is released in the body and you are in unfamiliar territory, it shows up as fear. Whereas Adrenaline is released and you are in familiar territory, it shows up as an excitement and there is also many nervousness or anxiousness somewhere in between.
How does it relates with back pain?
There is no specific reasons why Adrenaline and Back Pain are connected but there’s a lot of times that people are sitting down at their desk all day and then they go to move and they feel soreness in their back or feel that they have twinge in their back and then from there on they have this fear in their body. As soon as that movement is done, all of a sudden there is an intense fear, adrenaline is released and they tense up and tighten up and they get scared that something bad is going to happen to their back and they go on protecting their back through movements throughout the day holding stress in the back. I see people walking around, we see people coming to our training facility and they are holding their back all the time, standing up and trying to protect their back. This position is actually creating more back pain or is causing more of an issue because you are blocking impulses and neurotransmitters and chemicals from reaching that area, nutrients and blood flow and oxygen from reaching that area that needs vital nutrients and blood flow just to function properly and therefore, you are causing more pain or it is going to lead to a more pain.
The back is strong and the back is competent. It’s just a matter of moving more and moving properly which is some of the videos that we showed you and which is why we created Back Pain Relief4Life. With these video, I want you to let go of any fear of having back pain, start doing the proper movements and you can learn more about that at backpainrelief4life.com and try to relax and soothe your mind. We also have an anti anxiety or relaxation techniques that you can find here on our YouTube website. So if you are interested on that, go ahead and search on our website or subscribe and you can find that there. Other than that if you’d like exercises that would relieve your back pain and release you from fear of having more back pain or surgery or anything like that, go to backpainrelief4life.com.
Before Back Pain Relief [4Life] Mike’s back pain was a constant 7 or 8 with having tried chiropractors, several rounds of physical therapy, several rounds of injections and was told he needed lower lumbar fusion back surgery! Mike no longer has to even consider these options or do these things again due to his few short sessions with Back Pain Relief 4Life.
Back Pain Relief4Life is The Worlds Simplest and Most Effective Way To Eliminate Back Pain… Fast and Naturally.
“Before Back Pain Relief 4Life on a scale from 1 to 10, my pain was a constant 7 or 8 depending on the activities that I was doing throughout the day. I’ve been through some serious (in the last year) physical therapy, chiropractor, and then I was actually referred to a civilian back surgeon in town. Which he put me through three rounds of steroid injections before he came to the conclusion and has actually documented and recommended me for a lower lumbar back fusion surgery and that was all prior to coming back in to do the Back Pain Relief 4Life program and the pain is gone. In just a short couple months period of 2 or 3 times a week, 30 minute sessions, the pain is gone and so… I wasn’t, I’ve always heard the bad stories about surgery and I was fortunate enough to knowing about this program prior to that otherwise, I very well could have been under surgery right now and for something that virtually has already taken care of itself. I’ve been dealing with this back pain for probably 4 or 5 years. With a tour on the drill field, here at Paris Island and also 3 deployments to Afghanistan and Iraq, the additional weight. I always dealt with the pain and I just was very skeptical that any type of, you know workout would eliminate it and um but I also was not willing to do the surgery and so I’m very thankful that I did the program- the Back Pain Relief 4Life program. With my own experience with the Back Pain Relief 4Life, I would even go as far as to want to pay for the program ahead for the individual, thats how confident I am in the program. You know skepticism is something that you know its hard to break that barrier until you take that first step and I have the utmost confidence in the program and would go into any length to include you know purchasing the program, should it be a close friend or family member. Without a doubt, I would give 100% of recommendation for the Back Pain Relief 4Life program. Its phenomenal on what, how its virtually disappeared through this program.” -Michael
After Carol’s first session of Back Pain Relief 4Life she actually went home and slept the entire night because it was trying to catch up on the sleep she had missed out for on an entire year! Before Back Pain Relief 4Life Carol was in constant pain, she could barely walk and she woke up at 3:30 A.M. to get in the Jacuzzi to help her back. Carol was told she was at high risk for surgery until coming to EarthFIT to do the Back Pain Relief 4Life program!
“The first session of Relief4Life, I actually went home and slept the entire night. I think my body was trying to catch up on the sleep that had missed for a whole year, but after that one session I was able to sleep through the night.
Before Back Pain Relief4Life, I was in constant pain. On the scale of 10, it was 8 or a 10 almost all the time. I could barely walk, I woke up every morning 3:30 and 4:30 am and had to get in a jacuzzi to get to get some relief – as hot as I could stand it, trying to do stretching. I was sent to a neurosurgeon at MUSC and he says I was high risk for surgery. So I ran into someone who is coming to EarthFIT and she said “Do you know about their back program?” and I said “No, tell me about it.” So during the same day I made an appointment, I came and my life in one week has changed. It has been unbelievable!
My L4 and L5 – I had disc problems and it just… I can’t tell you the pain radiating down both sides to my legs, I couldn’t walk. It was hard to sit in front of the computer. I tried sitting on an exercise ball and moving around but nothing has worked as well as this one week. I really wasn’t skeptical because I was searching, I was really willing to try anything at this point for some pain relief. The doctor said just medicate as necessary. But I work, I’m a local realtor and I’m in and out if the car all day and just could not give up my life. So I was actually walking with a cane and walker at home to try to get some relief and my personal home was 18 stairs up to the main floor and then another 18 to the master’s bedroom so I was in agony. I was getting to move my bedroom downstairs when I came here and it has just been unbelievable! And at in 1 week’s time I feel like a new person – I am sleeping all night and I just cannot tell you how much the program has meant to me. It has changed my life completely and I feel I have my old life back and you can believe I’m gonna take much better care of this body.”
Back Pain Relief4Life is The Worlds Simplest and Most Effective Way To Eliminate Back Pain… Fast and Naturally. Check it out to see more testimonials and get more info.
Back Pain Relief 4life co-founder Ian Hart interviews Dr. Stuart McGill on the most controversial topics about back pain. Dr. Stuart McGill is a Professor of Spine Biomechanics at the University of Waterloo in Ontario, Canada. He is one of the world’s most sought after experts, consultants and author for back pain relief and performance. Myths about back pain are busted! Questions like:
When is surgery appropriate for back pain?
When is bed rest appropriate for back pain relief?
What 3 action steps can be taken now for back pain relief?
What can a back pain suffer do right now for relief?
Is medication good for back pain relief?
Is back pain all psychosomatic or is it physical?
Is an MRI a good indication of the current situation of the spine?
Is the spine more vulnerable today than it was 40 years ago?
Is back pain genetic or a lifestyle factor?
“Back Pain Relief4Life is the worlds simplest and most effective way to eliminate back pain… fast and naturally with out the need for drugs, surgery or fancy equipment” click the link below to find see the internets best testimonials on back pain relief http://www.backpainrelief4life.com