“All right. So, I’m here with Rachel and I’m teaching Rachel how to fire her abs and because this is one of the number one things that I see with everybody who’s dealing with back pain, is one of the first things I get them to do is learn how to fire their lower part. There’s no such thing as lower abs, but the lower part around their pelvis. because if you’re not firing this area, it means that every time you’re doing every movement without firing that area, you’re not bracing your spine. And this is what helps protect your spine and all the stress is going onto your back and your disc. So one of the first things that I have people do is, is to cough. So go ahead and cough Rachel. Okay, cough again. Cough again. And so keep coughing until you can start to consciously fire.
So now I’m going to have you try to consciously fire without coughing. So see if you can activate your abs. So now cough again even harder so cough even harder. There we go. Cough even harder. There we go. So you can see how much harder… yeah okay. Cough again. So sometimes you need to cough a little bit harder in order to feel this. So now our abs are a little bit more activated and now this is progress. So that’s what we want to do is each time there’s a neurological connection from your brain to your abs. So now I’m going to keep you here and she’s going to do this side with the knee pull. This is on the back program that we have. This is one of the first exercises she’s going to put pressure down with her hands, keep her abs engaged, pull the knee all the way back until the pelvis starts to tilt so she can feel a stretch in the lower back.
But one of the important things is that she keeps a tight, tight abs. So pulling back with the butt off a little bit, you’ll feel stretch in the lower back and then extend the leg out and then repeat and you’re going to come back and I’m going to, I’m going to give for what’s called biofeedback by poking her there so she can start to connect the mind with the body. If she needs to cough to really get that connection again. So every once in a while, just cough. There we go. Better see now your abs are tighter. Pull back a little further. Feel that stretch and extend the leg and repeat.
So we’re going to do about eight reps. So that’s there one… Cough, just to see if you’re firing. There we go. Better and pull back a little further… good.
And other side. So we’ll do a few more on this side too. So focus on the abs squeezing. So this is the first exercise in Back Pain Relief4Life. And… If you’re not firing your abs, then doing the program will not be as beneficial. If you just went through the program, it’ll help a little bit, but firing your abs will make it much more beneficial. I hope that helps.”
“Hey, what’s going on? So now we’re going to determine or do a self-diagnosis. Now, I always want to put the caveat there that if you’re dealing with severe back pain or issues, you always want to consult a medical professional. But for the most part, if you just listened to what I’m about to say, you can kind of determine what the issues are with yourself, right? And then it’s up to you how you want to address it. But the process is always to take the most conservative approaches first, right? And so since pretty much everything we’re dealing with in the body is a movement issue, then doing these movements should get you on the right track. So do you have Sciatica or Piriformis Syndrome. This is what we need to determine.
Well, let’s go through Sciatica first, all right? So sciatica is going to be an impingement or a pinch on one of these nerve roots that lead down into the sciatic nerve, right? So the, there’s four or five areas where the nerve roots come out that could lead to the sciatic nerve all the way down the leg. And if there is an impingement, whether it’s by a herniated disc or maybe some fluid is coming and leaked out onto the nerve, right? So there’s a few things that can happen, but either way it’s an impingement on the nerve. And so you’re gonna feel it from the back down the leg from the lower spine down the leg. It’s usually self diagnosable, right? And again, the pain originates in the spine and then goes down the back of the leg. It typically will affect just one side and you’ll feel pain in the back, the butt, the hips and the lower extremities all the way down sometimes into your calf and your foot, right? So you might have a burning numbness limp or you might get numbness down into your foot… So part of what we’re doing through the program is to break free of that nerve impingement. And we do some of the flossing that helps to break free. The Back Pain Relief4Life program does some of that as well. And it also activates muscles and the body tendons so that you get more nutrients and blood flow to the area and it will decompress that area that is causing the impingement.
Now, Piriformis Syndrome is the piriformis muscle, which this doesn’t show the muscles, but let’s say you have the large gluteal muscles around here underneath that is a piriformis muscle and the nerve roots come down and go either through the Piriformis muscle in a small percentage of the population or they go around it. So when that piriformis muscle impinges on that nerve, the sciatic nerve, that’s called Piriformis Syndrome, so a tight piriformis muscle or an inflamed piriformis muscle, again, usually from not moving correctly or lack of movement can put pressure on the nerve and cause similar symptoms to what we’re seeing in sciatica, but typically you’ll get a pain in the butt and then down the leg. And this is a large, in a large population of 41 to 60 year olds and 60 plus right below that. We don’t see it as often, but it can happen. So determining where does your pain originate? Does it originate in the back or does it originate in the butt? And that would help you determine what you’re dealing with. So Piriformis Syndrome or Sciatica, and then you can determine what programs based off of that would be best for you.
So we have the Piriformis Syndrome program or the Sciatica program in combination with the Back Pain Relief4Life program. So there you have it just based on this information alone, you should pretty much be able to understand where the root cause of your problem is. And if you have Sciatica or Piriformis Syndrome, and this doesn’t mean that if you just do the sciatica program that you won’t help your piriformis muscle and vice versa. Piriformis program is actually beneficial for pretty much the whole population. A lot of times the muscles that can get very tight, it’s an external rotator of your hip. It’s a movement that we’re not often doing. So when we relax it and release it, it helps take strain off the lower back and the hips. All right. I hope this helps you to diagnose on your own what the issues are. We’ll see on the other side.”
“Hey, many people have heard of the Mediterranean diet and how it’s extremely good for the body, for longevity of life and one of the main things that they’re getting a ton of is Omega 3 fatty acids and Omega 3 fatty acids have numerous health properties. I’m just gonna run through the list here. And I don’t have it off the top of my head, but it helps with cardiovascular health by lowering blood pressure, cholesterol, plaque build up in the arteries and the chance of having a heart attack or stroke. That one is pretty big, right? So a lot of people aren’t getting the Omega 3s they need. It stabilizes blood sugar levels, preventing diabetes, reducing muscle bone and joint pain by lowering inflammation. That’s why we give this to a lot of people who have joint issues or feeling joint inflammation, helps balance cholesterol levels, improves mood and depression prevention, sharpening of the mind, it help you concentrate. Remember your brain is almost all fat, right? And this is the fat that it runs on and it boosts immunity. It helps your digestive system. It treats things like ulcerative colitis, reduces risk for cancer and preventing cancer reoccurance, improving appearance in your skin health.
So Omega 3 fatty acids are extremely important. There was a couple of things down here that I also wanted to go over. So one of the things that Doctor Axe recommends and most doctors recommend, this is something that we always recommend is that somebody you should be, or it’s suggested that taking a good Omega 3 fatty acid supplement is necessary if you’re not getting it from the food regularly. Because if you’re not getting a high dose of this, then your health will suffer, right? And especially brain health, if people are using their brain daily and they want it to function better, this is good. And then also the same with exercise. So these are good fats that will help you actually burn more fat. So Omega 3 fatty acids, very good. This one is a high quality. It’s about a thousand IUs of vitamin D3 on top of it because remember those are synergistic. And so a fish oil and D3.”
“Welcome right now I’m going to take you through a series of movements and exercises that will help provide fast relief for any sciatica issues. Okay. We’re going to start off with a couple exercises that are going to be to warm up, getting blood flow, nutrients and oxygen to the area and then move on to some specific exercises that will help the nerve break free of any scar tissue or anything that’s impinging on your sciatica nerve. Okay, so what we’re gonna do now is what’s called the Cat-Camel. And we’re going to start with just by moving the lower back, right? And this is called pelvic tilting. So we’re going from anterior pelvic tilt to posterior pelvic tilt. And this is just allowing us to move the joints, the vertebrae, and just get blood flow and oxygen and just doing the moving actually helps with getting nutrients to that area. All right, so now after we’ve done a few of those, we’re gonna start to move to the mid back and you start to see the mid back push up a little bit more. And this is actually a beautiful stretch for the whole spine. And you’ll see once we start to get to the end of this and remember consistent breathing is very important. You get more oxygen in. So now we’re going to move up a little bit further up the spine.
We’re going to start the whole bit at the top and then you tuck the chin. You’re going to start to see my whole spine getting a good stretch here. Exhale at the top, a little push down with your arms. So reach up. Think about your mid back and spine trying to reach the ceiling. You’re going to hold it here. Okay now we’re going down and deep and all the way up extended, and we’re going to do one more rep. So back down last one, all right. So that movement would have gotten your whole spine and now we’re going to get to another important aspect for mobility. We just mobilize the spine. Now we want to mobilize the hips. So if you’ve done the back program before, Back Pain Relief4Life, you’ve probably done a Single Frog Leg. So make sure you’re using your elbows to take stress off the lower back. And the single frog leg is going to be pulling the knee into the chest, circling out to the side and then moving forward. Very slight easy movements cause we’re not fully warmed up now, so we’re just going to ease into it. As we begin to feel the hip mobilize, we’re going to go a little bit bigger circles and we’re going to pull the knee back just a little bit further and again, focus on your breathing. Notice how I’m keeping my foot close to the inner thigh and not kicking out. So I’m keeping it close to the inner thigh, and pushing out a little bit further each time you might feel stretching on the inner thigh. Feel your glute activating and keep your abs nice and tight. All right, let’s do a couple more.
Good and switch. If you hear some cracking and popping that’s okay. It’s more scar tissue and the joints are just finding some more room and we’re going to lubricating the hips. And remember the hips are directly connected with lower back pain. What happens is the hips become stable when they’re supposed to be mobile and the lower back becomes mobile when it’s supposed to be stable. So we’re mobilizing the hips and then keeping the abs tight and stabilizing the spine. So let’s do a couple more, and this is just creating more mobility and stability so that we can get better results for the next two exercises. All right, so we’re going to roll onto the elbow, making sure we get up properly. We keep our back straight. You should feel loosened up in the hips and the spine just from those two exercises, you should start to feel great. Now we’re gonna move on to a specific exercise. All you need is a chair for this one, and this is called Flossing your nerve. If you have specifically sciatica is impinged and so we want the nerve to break free from that impingement and so the nerve can slide up and down and if we do it enough times in the proper way, it’ll break free of any scar tissue and or any impingement.
The key to this or the caveat to that is while you’re doing it, you might feel more pain, but you should feel relief afterwards. So we’re going to do five reps on the affected side. So let’s say if it was on your left leg, we’re going to sit up posture nice and straight. You’re going to extend your left leg out, and then you’re going to look up and then you’re going to repeat stepping the left leg out. Make sure the toe is pointing at the ceiling. You should start to feel this. Tilt the head back. We’re going to get three more reps. Okay, continue to breathe. Last one.
Okay, Now we’re gonna do the same thing, but tilting the head down. So the opposite side, we’re going to floss. So up, repeat, foot up… Three more, tuck the chin all the way down. Two more.
And the last one, still keeping the posture good. Tuck your chin all the way down and relax. While you did that, if you have sciatica, you might’ve felt more pain. Keep in mind we’re breaking free from that scar tissue so that you’re going to feel better later on. The next thing we’re going to do, the final activity or movement, you’re going to put your feet against the wall. I’m going to use this as a demo. All right, so feet flat against the wall. If you can’t even sit in this position, you’re going to keep your hands behind you and gently walk forward. So this is option one. Option one is here, and then tuck your chin and try to crawl a little bit more forward each time. And now push your forehead down and hold it there for about 10-15 seconds and relax. And now we’re going to do option two. Option two is hands behind the head, tucking the chin and moving from your lower back forward. Take deep breaths in and keep in mind you’re keeping your hands behind your head, pulling your chin down and breathe and hold that for about 10 to 15 seconds. You might feel that all the way down your leg. I don’t have sciatica right now, but I still feel a deep stretch and I can actually feel the sciatic nerve engaged in that process. So if you have an impingement, again, you might feel pain, but we’re looking for relief later on. Remember, if this was your nerve and you had impingement while we do this, it’s going to be moving on the thing that’s impinge so it can cause a little discomfort or more pain. And typically the healing process is that it will get worse before it gets better. I’ll tell you a quick story before we end here. We’ve had numerous clients that have come in here with sciatica and we’ve gone through the program and we always have to reassure them that the pain can intensify before they get better.
One in particular was increasing pain throughout the month of training, but he had some blips of hope and relief and we continued with the program and after about three to four weeks, he no longer had any sciatica pain, which he had for nagging, nagging pain for over 10 years. So keep that in mind. We’re doing short term, more intense pain, possibly, not always the case for longterm relief so your nerve can be broken free from any impingement and any direct root cause of pain. All right. This is Ian Hart. I hope you enjoy and I sincerely hope that you are free from sciatica after continuing with the Relief4Life program.”
“Before I joined EarthFIT and before I started the program, my life was not existent. I had issues with my back – severe back pain. I couldn’t get up off a chair. Basically, I had tremendous back pain just sitting, just standing. When I came in to EarthFIT it was my last hope, basically, and I sat down and spoke with you, Ian, and you’d explain what back program was about and we started. And now 9 Months later, I’m jogging, which is phenomenal because I could barely get up off a chair.
Before Relief4Life, the back program, I had such pain in my lower back that I couldn’t get out of bed either. I could not sleep at night. The severe pain in the lower back was pretty much debilitating. It would not allow me to do anything, I couldn’t bend over, I couldn’t sit and of course after this, after the program Back Pain Relief4Life, that’s all gone now. I don’t have any back pain at all. I am conscious of the movements that I’ve been taught now to keep me from doing the wrong movements, from doing the correct movements and the exercise that I’m supposed to do and just continuing with my exercise here at EarthFIT. It’s tremendous change.
Psychologically what the Relief4Life program has done for me has given me incredible boost as far as my self confidence, as far as my ability to do things and it relieved fear. Fear was holding me back from just about everything I did in my life. It has taught me that I can get beyond the fear that I can push myself a little more, doing things correctly, following the program, following the exercise that I graduated to which I’m proud of. It’s just a tremendous psychological boost in every aspect of my life.
In addition to just fear in general, my other huge fear was surgery. I did not want to go to a doctor for him to recommend to me that “Oh! you know we should explore the possibility of surgery.” I was more afraid of that than I could ever tell and ever explain to anyone, but maybe someone in my position understands that completely and if they do then that’s another reason to just get in here, try it and you’ll be amazed on what results you’ll get. Please just come in and try the program. It’s worth it in so many, many ways. You’ll be, not only glad you did, but can’t believe that you had done it before.”
Tom went from walking with a CANE to SWINGING a 62lb kettle bell and doing 135lb deadlift.
He lost 35 lbs and 5 inches on his waist. You can read his testimonial below.
“I never thought I’d be racing, auto racing again and I know Ian promised me that we’ll see where we can go and we’ll get you better than you were. I didn’t know I would get that far, and people are amazed. I’ve got friends from before I had all the surgeries and they’re just amazed that I’m now able to do all that.
I talk to people; I would definitely recommend no matter where they are because if you’re not happy with where you are you’ve got nothing to lose, and the main thing is you just got to don’t give up, you just got to try.
Well, before EarthFIT, I’ve gone through a number of operations, knees and I had some back issues. So, what I do because of the back issues, and even after going through therapy, I was no longer able to work on cars. I had to give up auto racing which I really like, and I like walking. I couldn’t walk more than about a quarter of a mile. Before, I used a cane. In fact, I had to use a cane a lot at work for my knees. So I went to Ian in March of 2013 and told him, “well, I’ll try anything,” and we just started with the basic stretches. I wasn’t really able to lift weights at that point and now at this point I’ve been racing cars for the last 2 years, I can work on cars, I can also, you know, lift up wheels and tires, I can do 135lbs on the deadlift. I’ve gone from my 38 waist to a 33 waist, and I’ve gone from a 207 lbs to a 172 lbs and maintaining that weight now. I’m just trying to stay in shape and working out so I’m extremely happy with what Ian’s done for me at EarthFIT.
I was skeptical at first when I talked to Ian. I’ve been through some therapy up north when I was up there, and they just did stretches and stuff and they really were not able to do much for me so I was skeptical, but again, willing to try anything and I was impressed when I looked at a video on the back issues so it helped the fact that Ian had gone through some of the issues I had with the back, and so it worked. I’m extremely happy.
I’ve lost from 207 to 172, so 35lbs I lost, but more importantly at least from me is I lost 5 inches off the waist. This biggest impact is the fact I’m now like to stay active. I’m not really a TV person or I don’t like to sit around. I like to be active whether, you know, going to the race track, going to car shows, or just walking. I really enjoy just going for nice long walks and I’m able to do all that. It’s fine. I’m tired at the end of the day but that’s a good thing.”
“Hey! What’s going on? It’s Ian Hart here and today I wanted to talk to you about Proprioception and how it relates to back pain and other pain that you might be having. So if you’ve seen some of my videos on mobility, as well as just active movement and the back programs specifically then you know that proprioception is a major factor in those things.
And proprioception – the definition here (this is taken from Google) is the sense of the relative position of the neighboring parts of the body and strength of the effort employed in movement. So essentially we have nerves throughout the body. It sends information, our sensory system sends information to our brain. It’s also the inner ear which sends information to the brain and then we have special awareness of ourselves, it’s what allows us to touch our finger to our nose. If we’re lacking in proprioception, we would miss. And this is why, you know, athletes who play on different levels have high proprioceptors when it comes to… I don’t know, swinging a baseball or hitting a tennis ball, where as someone else would go up and completely whiff and miss a baseball if they swing at it. So those are the things that are getting fine tuned for an athlete. But, for somebody with back pain this is extremely important, because we lose proprioception in certain areas when they don’t move. So, sitting down all day causes us to decrease proprioception, our brain connections to the nerves on the lower back, and when there’s lack of proprioception, the body has an amazing ability to let you know about it, and it will start to create a pain sensation or can start to create a pain sensation.
So just increasing proprioception, which is what the back program does; it’s part of the numerous factors of what it does is increases proprioception. So therefore, back pain, just from increasing proprioception, dissipates or people find relief. It’s the same with the shoulder. You know if you have like a shoulder issue and you haven’t been moving your body, if you do mobility stuff, you know, a few times a day for a few days you’ll notice that your shoulder might feel a hundred times better depending on the issue, that’s kind of a generalization. But really, sending information from our body to our brains will help with mobilization, it will help synovial fluid get activated, it will help with overall proprioception.
Now, there’s a threat level, there’s a hierarchy of threat that our body has and if we are deprived of oxygen, our threat level goes up right? we become more stressed. If our vision is impaired, our stress levels go up and our movement goes down. The third one of the hierarchy is proprioception so if your proprioception goes down, your threat level goes up.
So a few things: breathing will release stress and doing it in a specific way, deep breaths, belly breaths letting your belly rise possibly holding it for few seconds, you’ll notice there’s a bunch of different techniques right? I like to breathe in through the nose, breathe in for 4 seconds, hold it for 4 seconds and then breathe out for 8 seconds to let my body relax, that’s one of the ways I do it. Vision, I do exercises for the eyes, I move my eyes back and forth; if you’ve seen our morning mastery video we go through a bunch of these things. And then, proprioception, which is the back program, it’s also our full body mobility videos, etcetera.
So when you incorporate just those three aspects to, say, like a morning routine you’re going to notice your stress level go down, your pain levels go down, you’ll automatically feel better because you’re activating the body and the neurochemicals release the feel good chemicals. So, we’re talking about just one thing – Proprioception. I went off on a little bit of a tangent speaking about other threats to the body, but here’s the number one part that increases threat, which is proprioception. I hope this helps. This is Ian Hart with My Back Pain Coach and Back Pain Relief4Life. I’ll see you on the other side.”
“Hey! What’s up? It’s Ian Hart here. I’m here at my fitness studio and I had a quick thought that I think can help you if you’re dealing with back pain. And so that being: how you walk.
Okay, a lot of times the way you walk can either cause back pain or relieve back pain and so there’s one tip that I think a lot of people can use right now. And that is when you walk, you’re suppose to swing your arms, alright. If you notice that your walking without swinging your arms you’re putting a lot of torque and tension in your lower back and it’s causing damage. Now if you swing your arms you’re dissipating the force and letting your body flow freely. And what happens is, when people have back pain they actually tighten up and they let fear get into the mind so they tense up their whole body and they stop moving their arms and their shoulders and they walk, you know, in this position like this (please see the video) and this is actually causing more pain than if they just walk freely. Alright?
So you’ll notice when you swing your arms with your body nice and fluidly, it feels great. Just in general just go nice swing, you’re actually, your whole physiology will change and this goes, you know, you’re changing your nervous system when you let your body flow freely and walk. This is true for posture too, you know we know that if you sit up straight you get your spine in alignment, information sent from the brain down to the spine faster, automatically your whole physiology change. You feel better about yourself and you feel better about the world around you just by increasing your posture, increasing your breathing and all those things because that’s the way the body’s designed. It wasn’t designed to be hunched over alright. So as soon as you’re hunched over or you walk with your arms tightened up and you’re not moving, these little things can transform the body dramatically. Alright, so when you walk, walk with your arms swinging nice and fluidly, it dissipates force so you don’t put torque and more compression in your back leading to more microtrauma which will cause more pain. Alright, I hope this helps. Walk with your arms swinging. Ian Hart with MyBackPainCoach.com, BackPainRelief4Life.com have a great day!”
“Hey! What’s up? It’s Ian Hart here with MyBackPainCoach.com, BackPainRelief4Life.com and today I wanted to speak to you about sitting. You know sitting gets a bad wrap for numerous things and it should because sitting all day is not good for you right? They say it’s the new smoking because your blood doesn’t flow, you don’t get nutrients and oxygen all that stuff to the body and the body is designed to move and get a lot of energy. And so lack of movement is really what can cause back issues. If you’re sitting in a certain position all day there’s going to be compression on the discs, lack of movement of those ligaments, tendons, that support the spine and it won’t get the nutrients it needs. But, if we were going to be completely honest about it you know sitting is not really that detrimental to the back. All right, it’s just the fact that lack of movement, nutrients and all that stuff overtime is really what’s damaging. Alright so it’s damaging to every part of your body, your cardiovascular system, your neuromuscular system, your back, all those things. Sitting is not good for long period of time all day everyday right? we know that.
But, there’s a few thing that make it extremely bad for your back. I’m going to show you right now on the chalkboard here. So if you’re doing twisting movements, spinal flexion and then sitting that is damaging your spine or damaging the disc so you’re going out in doing more damage than sitting without doing that would cause. So for an example people who are golfers, if you go out golfing and you’re swinging and then picking up the golf ball and then you go home and then you sit down and crashed in a hunched over position, you’re creating damage and you’re going to end up in pain eventually. We worked with a lot of golfers so I see it often you know just doing some of the movements we have allowed them to not only get rid of the back pain but actually hit the ball further. Working out incorrectly, some people go to gym in the morning they’re not lifting correctly, they do ab exercises that cause torque and twist in the spine and then they go and sit for 8hrs a day so they’re asking for back problems.
So, the proper movement patterns, the right exercises, and then sitting properly all day will prevent back pain and you know there’s other factors that going through like hydration and less stress, etcetera. But the main key here is don’t do any twisting, spinal flexion, and then go and sit. And spinal flexion would be you know hunching over to pick something up where your back is not straight rather than squatting all the way down. All right if you seen some of our videos on the most dangerous things to do nor not to do for your back then you know squatting down with back straight when you pick the weights up rather than hunching over and putting torque and tension on your lower spine. Alright, so I hope this helps you know – No twisting, spinal flexion and then going to sit down all day. If you do that you are asking more trauma to the spine, more pain, more injury and then eventually it’s going to lead to somewhere bad. All right, so take preventive measures that’s why we’ve created Back Pain Relief4Life program. Alright so you can check it out at MyBackPainCoach.com.”
“My name is Ronnie Reiselt. I came in with some lower back pain and some upper glute pain, some sciatic pain, numbness on the side of my leg. In the beginning I was kind of skeptical of the program, It seemed very awkward in some of the movements but after the third session – it was a Saturday morning I used to have to when I was brushing my teeth I would squat and kind of relieve the pain in my glute and I was brushing my teeth and I was standing there and – I was like “Hey I’m not feeling it right now.” so I felt really really good so I do believe in the program and I have done it some on my own and I think I will continue to do it.
You just gotta get in here and try it. Just so you know anybody is skeptical about anything that is new and when it’s not a medicine and it’s not a quick relief then people you know they don’t tend to wanna try it but if you get in and give it a try you just… feel great!
Several people at the gym, some guys that I’ve told I was skeptical about it like a said in the beginning because… it doesn’t seem like you’re doing very much to achieve where I’m at so you just gotta get in and you gotta give it a try and let your body tell you how you feel.”
Back Pain Relief4Life is the world’s simplest and most effective way to eliminate back pain naturally… without the need for drugs… surgery… or fancy equipment.
It is a lower back pain cure that beats out every other back pain remedy and option in the world for getting a healthy and strong back.