Back pain stretches

Common Posture Mistakes That Lead to Back Problems

Common Posture Mistakes That Lead to Back Problems

Published by on February 1, 2018 | Leave a response

“According to a study published in 2013 by the Mayo Clinic, back pain is the third most common cause of doctor visits in the United States. And according to American Family Physician, only 25 to 30% of people seek treatment for their back pain. So if you’re experiencing back pain, you’re not alone.

Many back pain sufferers struggle with what’s causing their back pain, not realizing the 8 or more hours they spend sitting could be the main culprit.

The most common cause of lower back pain is postural stress. For this reason, lower back pain is frequently brought on by sitting too long, prolonged bending, heavy lifting, or even standing or laying down, all for a long time in a poor, rounded back position. According to Cornell University Department of Ergonomics, up to 90% more pressure is put on your back when you sit vs. when you stand. There are several reasons why, the first being that if you’re like most Americans, you habitually sit in ways that cause tension and imbalance in your back and neck. This applies to sitting at work, in the car, and at home.”

1. You’re looking down at your screen, phone, or desk, and your head tips forward. As your head weighs on average 10 lbs, any slight angle forward puts a strain on the muscles of your neck and upper back. The further forward that you lean your head forward, as well as how long you keep that straining posture, determines how much extra work your neck and upper back need to do.

2. Your shoulders are rolled forward. Some of the most common causes are a lack of lumbar support from a chair that’s too soft or one that doesn’t encourage good posture, a muscular imbalance where your pectoral muscles (chest) are stronger than your back muscles (common in men who like to work out their beach muscles more than their back), or habit. If you’re wondering if you’re guilty of this, stand with your feet shoulder width apart and let your arms hang down at your sides. If your thumb points forward, you’re probably balanced. If your palms are pointing behind you, you probably have an imbalance.


3. You’re leaning forward from your lower back. This posture puts even more pressure on the vertebrae of your lower spine (lumbar area), as it compresses your disks.

4. Your elbows are too far away from your body. The rule in lifting anything is that the more the object weighs, and the further your elbows are away from your torso, the more strain you put on your shoulders and upper back. Reaching your arms forward to type or write might not seem like much, but doing it 8 hours or more per day will take it’s toll.

5. You hold your phone to your ear.  Many people multitask and talk on the phone while their hands are doing other things. Doing this for a few seconds isn’t going to cause an imbalance in your body, but anything more that that will cause tension on one side of your neck and upper back.

6.You sit for too long.  Dr. Joan Vernikos, former director of NASA’s Life Sciences Division and author of the Sitting Kills, Moving Heals, explains “We weren’t designed to sit. The body is a perpetual motion machine.” When you’re sedentary, your muscles get less oxygen and nutrients from your blood.
The rule of thumb is to frequent changing of postural positions and take movement micro-breaks for every 30 minutes of sitting throughout the work day. A helpful strategy is to drink lots of water: it keep you hydrated, which is healthy, and it forces you to get up and move in order to use the bathroom!

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.

 

Reference: https://www.startstanding.org/sitting-back-pain/

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Back Pain Relief4Life Testimonial Karen K

Back Pain Relief4Life Testimonial Karen K

Published by on October 18, 2016 | Leave a response

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.

“My life before Relief4Life was… every other day my back really bothered me. You know I could still function but it wasn’t comfortable. I have pain in a lower right back, it kinda radiates down a little bit, and it’s just makes…, it hurts and so I wrenched it about 2 weeks ago when in an airplane and then I sat which is the worst thing I can do for. So it was really bothering me and I got to where I was staying and started gently doing the exercises from the DVD and did those everyday with a little progression in terms of how intense it was and within a week it was better.

I was skeptical about Relief4Life, it’s something that appeared to be so simple could work so well. And then I can do I mean I can sit at home and put it the DVD and do this… I don’t need any help of beyond the instruction on the DVD and my back from my lower back clear up to my neck, it feels better.

I would recommend, I have recommended it to other people, I’ve loaned the DVD to other people.
After Relief4Life, in combination of coming to EarthFIT and doing the exercises I would say is that if I do have an incident there’s a quick recovery time and I’ve very rare like have incidence where my back really bothers…almost never!”

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.

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3 Components of Back Pain

3 Components of Back Pain

Published by on October 5, 2016 | Leave a response

“Hey! What’s going on? It’s Ian Hart here with MyBackPainCoach.com and I wanted to do a quick video about the 3 components of back pain and there’s actually one that is major but it’s not really spoken about often, and so I want to bring that up here. (If you hear music we have people training in the background so you’ll get that part of the video.)

So the first few things that I wanted to cover are the top 3 that I see consistently and often, which are emotional, physical and nutritional, and they are all intermixed to some degree. So, Emotional aspect would be the mental aspect and being conscious of the tension that you have in your body. So if you have constant tension and stress, you know, low feelings like guilt, shame, anger, jealousy, those feelings will build constant stress and tension. They’re actually shown to be destructive to the body, they contract, they cause contraction of the muscles, of the cells, and this can cause tension in the body which can create back pain.

Alright, so wherever your issue is, which typically people have a lot of stress on the back to begin with because of sitting and standing and then build up of tension, will create stress in the back and cause pain.

The next one would be Physical. Alright, so lack of movement, lack of mobility, lack of proprioception – that’s your awareness of your body’s, your understanding of where you are in space; it allows you to touch your fingers to your nose. If your brain doesn’t have an understanding of where the muscles are in the back because there’s a lot of movement and there’s no map from the brain to those muscles, pain will show up. That is what’s great about the body, the body will bring something to you and say “Hey! pay attention to me” and this is one of the reasons why that happens, lack of spacial awareness too. So, there’s a bunch of things that connected into physical and physical actually could be directly connected with nutrition but I made it a different category altogether because there’s a lot of things to go over there.

So Nutrition, if we have a lack of vitamins and minerals. Our back won’t get the nutrients it needs. So for example osteoporosis. A lot of people have osteoporosis of the spine. If you are lacking the nutrients, vitamins and minerals your body will leach it from your bones and then you’ll start to get degeneration of the bone. And that would also happen to the rest of the body, right? Discs as well. And nutrition is also water. We forget that, right? So, vitamins, minerals, water stay hydrated, not eating too much processed food, preferably eliminating processed food all together, alcohol as well. These are inflammatory foods; people who are eating foods that they’re allergic to, many times not knowing that they’re allergic to it. Other inflammatory foods like dairy or processed dairy, gluten and nightshades. If you’re eating those and you have an issue with them they’re causing inflammation. Wherever you have a problem that is in the body will now be exacerbated tremendously. And the last thing that I’ll be speaking about, which is one of the most important things, is toxins. So, before eating foods and consuming foods from cans, fish… we’re building up toxins in the body and we cannot escape it any longer. We’re breathing them in, clothing has toxins, the tags in our clothing have toxins, your seats have toxins, the plastic bottles have toxins, we’re taking on a barrage of toxins constantly, all day everyday, and it’s causing inflammation. It can also cause autoimmune type reactions in the body and if these toxins are not eliminated then they will cause inflammation, systemic inflammation, and again, it can lead to back pain, other joint inflammation, arthritis etc..

So, I also put wifi down there, the electromagnetic frequencies that we’re taking on cause cellular toxicity as well. And so, this is something that you want to keep awareness about. So, how you eat will help eliminate heavy metals as well, and stay away from electrical, you know wifi, toxicity.

So these are a few tips. I’ll do another video on how you can actually eliminate some of these toxins naturally and removing yourself from electronic smog, for lack of a better term. Alright, so this is Ian Hart with My Back Pain Coach. I hope you found this helpful. Look out for another video on how to tackle some of these issues. Have a great day!”

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.

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4 Stretches For Instant Back Pain Relief

Published by on March 10, 2014 | Leave a response

“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.

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How NOT To Walk With Back Pain

Published by on November 28, 2013 | Leave a response

“Hey! What’s going on? It’s Ian Hart here, Co- Creator of Back Pain Relief4Life and Back Pain Relief Expert. Today I’m going to speak to you about walking and back pain.

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.”

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.

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Quick Spinal Stenosis Relief

Published by on November 21, 2013 | Leave a response

“Hey! What’s up? It’s Ian Hart here with backpainrelief4life.com and Back Pain Relief Expert. Today I’m going to speak to you about a protocol that you can do if you’re suffering from Stenosis, that’s going to help take the pain away and then also get you moving better. So that’s something – a very simple technique – that you can do, you can do repetitions of this to help improve your walking and relieving the pain.

So the first thing you may want to do is get against the wall. You’re going to put your hands on the wall, you can also go with your elbows as well. So let’s say when you put your elbows against the wall and then you’re just going to slink your pelvis in slightly to a point where you kind of feel relief. Hold it there for about 10 seconds and then slowly push yourself back up, and then start to walk. And again if you haven’t seen our walking video where I show you how to walk, you’re just going to walk naturally. Loosen up the body, let the shoulders swing, take faster steps a little bit faster steps and then just walk naturally. When you tighten up the body and don’t let yourself walk naturally you’re actually creating more twisting torque on the spine… this is not good and this is going to create more problems later on.

So there you go. That’s a quick video, quick protocol, if you’re suffering from stenosis that’s going to help you progress. You can do more repetitions each day. So say, you do that for about 3 sets each day you walk a little bit longer and you’re going to notice that your pain is relieved. But if you really want a program that’s going to help blood flow and nutrients and oxygen, take compression off the spine and really help relieve your pain, go ahead and check out backpainrelief4life.com. It’s an internationally recognized program that allows people to be relieved of stenosis as well as other bulging disc issues that come along with the back.

So again, this is Ian Hart with backpainrelief4life.com. I hope you enjoyed this. Click that link below and check it out to see if it’s for you.”

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.

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Quick Back Pain Relief Technique For The Sedentary

Published by on November 14, 2013 | Leave a response

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.

So go ahead and stand up, you’re going to reach up get a firm stance, make sure your pelvis is not torqued or twisted, that you’re in a nice neutral position. You’re going to raise your arms as high as you can, reach for the sky and then take a deep breath into your diaphragm so it raises your rib cage up. So you’re going to breath in real deep and then again and reach, breath in then reach. Make sure arms and back, bring your arms over back and reach up and relax. I want to think about your back when you’re doing this. So again, repeat the process. Remember bring your arms back up and you’re arching slightly back and then taking a deep breath. So deep breath and reach as high as you can, and really feel your ribs raised off your pelvis; and you’re going to feel relief right away. That is just something you can do literally in about 20-30 seconds to help feel relief.

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.”

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.

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"...It Helps All Levels Of Back Pain And Sciatica!"

“…It Helps All Levels Of Back Pain And Sciatica!”

Published by on September 3, 2013 | Leave a response

Facebook Post from Susan Trogdon

Back Pain Relief4Life Program

Back Pain Relief4Life is the worlds simplest and most effective way to eliminate back pain naturally… without the need for drugs… surgery… or fancy equipment.

Back Pain Relief4Life 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. It is a back pain relief program proven by science and has helped thousands of people across the word eliminate their back pain in an all natural way, all while eliminating hip pain, neck pain, improving sleeping, improving posture, better flexibility, better mobility, improving sex drive, building core strength, back strength and releasing endorphins to get a feeling of euphoria. Back Pain relief for life is a natural medication with only positive side effects. The best part is the cost. It cost less than one co pay at the chiropractor but provides a lifetime of back pain relief from the knowledge you receive.

More than anything, Back Pain Relief4Life is a conduit back to a normal pain free life, so you can spend more time doing the things you love and being with the people you love, free from the worry of the back pain ever returning.

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