Back Pain Cause

FIX BACK PAIN

2010-02-02T04:16:00.000-08:00

Just been to the printer and picked up 50 copies of my new book, Fix Back Pain. I'm as pleased as punch.

I've been slaving away at it all January; had a heap more drawings done and added chapters on neck pain, shoulder pain, wrist pain, hip pain, knee pain and calf, Achilles and shin pain.

It's looking good and will form the basis of revisions to the ebooks available from http://www.globalbackcare.com/ and the CrookBack Clinic practitioner's training program.

The insight I had while writing it was that you can't fix a fitness problem with a medical solution. Too many people are traipsing through surgeries when all they need to do is get down on the floor and do a few exercises to square themselves up.

This is neither medical nor rocket science.

A very high proportion of musculo-skeletal dysfunction is personally generated by bodies that are weak and tight.

In a way that's good news because you can loosen and strengthen your body off without much effort.

In fact if you do this exercise every night for 40 minutes, there's a good chance you'll feel a lot better in a month. 2 months and you should be jumping out of your skin.

Like this one, most of the exercises to loosen your body can be done in front of the TV, either sitting up or lying down.

In the meantime stay tuned, highly tuned and don't try to fix fitness problems with medical solutions.

John Miller
http://www.globalbackcare.com/

ACHILLES TENDONITIS

2010-01-22T03:40:00.000-08:00

I've been working on my Achilles a lot. This week I stumbled on a neat trick.

For some time I've been wearing neoprene anklets to keep the Achilles warm. I work from home so I can wear them around the house. Some night's I've worn them to bed.

A mate of mine suggested icing the Achilles, which I've been doing after my walk/run. I filled an empty cool drink bottle up with water, placed it in the freezer and then rested by Achilles on it.

It's OK.

BUT, the last couple of days I've started putting a couple of ice cubes down the back of the neoprene anklet.

While I'm working the ice slowly melts. I don't know where the water goes and I don't care.

I think it's working.

In the meantime stay tuned, highly tuned, and if you've got persistent Achilles tendonitis, get yourself a pair of neoprene anklets and slip ice down the back of them.

John Miller
http://www.fitandhealthyonline.com/
http://www.globalbackcare.com/

ACHILLES TENDONITIS

2009-12-29T03:06:00.001-08:00

Health Blogarithm 28th December 2009

I've had chronic Achilles tendonitis for nearly a year. It's a real bastard. It gives me the shits. It's the second time this has happened. Five or six years ago when it happened it took over a year to go away. It really stuffed up my fitness program.

I had it for a year on one Achilles and just as that one came good, bugger me it went to the other Achilles.

Running aggravates it. The stepper is a bit less so and I've had to take up walking - for god's sake.

I've taken advice from all sorts of people.

Stretch your calf muscles before you run. Every man and his dog tells me this, but it's a well nigh useless piece of advice because the problem is not a tight calf muscle. I've tried it and it doesn't work
Strengthen your calves. One fitness trainer of an elite level rugby club said, 'If you can't do 40 heel raises (heel going up and down on a step) on the trot your calf muscles are too weak.' I can only do about 20 and heaven knows how I've tried. As anyone who's done heal raises will attest, it burns like hell after about ten.
Get orthotics - but at $800 a throw I'm reluctant to make the move. Plus I'm more interested in knowing what the cause of the problem is. It is not a lack of orthotic!

Nine months ago I was at a chiropractic stand at the FILEX fitness convention in Sydney and stood on two scales, left leg on one and right leg on the other. The weight on the right scale was 6 Kg heavier than the weight on the left scale.

So, I gave the chiros the benefit of the doubt and went to a local chiro for a few sessions. But all he had to offer was the pea-shooter treatment and a bit of bullshit new-age muscle testing. Another couple of hundred bucks down the drain. He didn't even give me a decent crunch.

I thought it might have been a tight left buttock, believing, as I do that the cause of the pain is rarely at the site of the pain, and that the tight buttock muscle was twisting the pelvis, placing pressure on the right Achilles. I find it harder to sit up straight when I've got my right leg under my left than vice versa.

So I've been doing one of my buttock stretches much more regularly. It doesn't seem to have helped

BUT, I picked up Pete Egoscue's book 'Pain Free' again yesterday to see what he had to say about the matter. (I brought the book away on holidays, just in case I found time to read it. I made time.)

Of course, the cause is not at the site of the pain, and as I suspected it's driven by a pelvis that's out of alignment, not by the tight left buttock muscles but by some other muscle(s).

I wouldn't have a clue which muscles they are, and I don't think it matters much.

The advice Egoscue gives is to do a particular exercise, feet up against the wall – bottom in as close as you can get.

Well yesterday I spent a couple of hours doing this exercise - with a couple of variations - reading a book and dozing off.

At the beginning of the day my calves were so tight I was hanging out of a calf massage. The first few steps when I got up were painful. Earlier in the week Christine and I had been to the Australian Institute of Sport for the ice and heat treatment. The heat treatment comes from the very hot spa out there, with very powerful jets. It's the cheapest physical therapy in Canberra.

It felt good at the time; didn't work.

Bingo! Today after yesterday's session doing the wall exercise it felt a lot better. The first few steps didn't hurt, the pressure was off. So I did 15 minutes slow jogging on the treadmill in the hotel before breakfast and another 15 minutes before tea.

I'm happy to report it feels OK, in fact better than OK, it's the best it's felt for over a year.

Now, I know that a single swallow does not s summer make, but I'm optimistic.

I'll continue doing the exercise and report back.

But I'm not going to go at it like a bull at a gate. I'm going to take it easy, some very light jogging, mixed with walking.

If I wasn't on holidays I'd provide you with a copy of the exercise in this post.

Half rat power
I've made a decision, from now on, any exercise with the heart rate less than 100 bpm is exercising at half rat power, so from now on any walking only gets half a point per minute on the aerabyte scale.

Today's aerabytes: jogging with heart rate just over 110 for 30 minutes equates to 60 aerabytes. Big deal, But I'm on an Achilles rehab program while I'm on holidays, down here at the Novotel in Wollongong.

Still it's holidays, we're only having breakfast and tea - and missing out on lunch.

In the mean time stay tuned, highly tuned and read Pete Egoscue's book, 'Pain Free' available from www.fitandhealthyonline.com

John Miller
www.globalbackcare.com

CAUSE OF BACK PAIN

2009-12-20T21:24:00.000-08:00

I've been searching the internet for information about the causes of back pain.

Most of the information is vapid and useless, like this.

Statement
'There isn't usually an underlying condition causing back pain - nothing shows up in tests and nothing is permanently damaged.'

Comment
That's because the tests are useless. You can't tell what's caused a herniated disc by looking at an X-ray. Of course there is an underlying cause, but if you don't know where to look for it you won't find it!

It's a bit like Alice coming to the fork in the road and asking the Cheshire cat which road she should take. His response, 'Where are you going?' Her reply, I don't know.' His response again, 'Then any road will get you there.'

For most doctors the cause of back pain will be something like a herniated disc. Do they have an answer to the cause of the herniated disc? Nope. You're back where you started.

That's because only rarely will a doctor check to see which of your muscles are tight and which are weak. Only rarely will a doctor prescribe exercises to get you stronger and more flexible.

It is muscles that pull bones out of alignment.

Statement
You're more likely to develop simple back pain if you:
- stand, sit or bend down for long periods
- lift, carry, push or pull loads that are too heavy,
- have a trip or a fall
- are stressed or anxious
- are overweight.

Comment
Yep, sounds right, but rarely will you see that the principal cause is a lack of strength and flexibility.

Certainly the over weight one is right. If you're 20Kg overweight you're setting yourself up for musculo-skeletal dysfunction

As for lifting and pushing loads that are too heavy. How heavy is a computer mouse, or a library book, of a bag of fertilizer? These are loads that regular folks ought to be able to lift without coming down with a crook back. These are the sorts of loads which get blamed for the underlying lack of strength.

Bad workman have always blamed their tools.

It's bunkum. You need a good strength and flexibility training program. I've got just the one for you.

In the mean time stay tuned, highly tuned and remember, you can't solve a fitness problem with a medical solution.

John Miller
http://www.globalbackcare.com/

BACK PAIN SITTING DOWN

2009-12-14T17:01:00.000-08:00

It's a strange thing indeed when people who complain about back pain sitting down, keep sitting down.

They ask the OH&S staff for a new $800 chair.

Their back doesn't get any better. Duh! Like most bad workmen, people with back pain are still blaming their tools.

Sitting down is one of the main causes of back pain, because if you do it for long enough, sooner or later your calf, hamstring and buttock muscles will shorten, tilting your pelvis back and moving the bones of your spinal column out of alignment. You start to feel pressure on your ligaments, tendons, muscles and discs. More pressure, more pain.

You end up looking like this.

The natural 'S' shaped curve of your spine has become a 'C' shape.

Repetitive strain injuryOrganisations have an obligation to protect people from the biggest repetitive strain activity in modern workplaces - sitting down.

These days there is no obligation for people to be required to sit down all day. They can do their work just as well standing up, or kneeeing.

All they need is the right office set up. Like this.

In fact, without much trouble you can get people to stand up, put a box on their desks to accommodate the keyboard and the mouse and let them get on with their work. In the long run they'll bless you. You prevent the continued shortening of calve, hamstring and buttock muscles. Pelvois and vetrebrae stay in better alignm,ent. Pain goers away. Miraculous!

No-one ever said you had to sit down all day.

It's got to the point where if people aren't prepared to take a bit of time out, in company time, to do a few exercises each day, you can't afford tho let them sit down.

So, if you've got back pain sitting down: stand up!

In the mean time stay tuned, highly tuned and if you suffer from back pain sitting down, start doing the exercises outlined in the Fix Back Pain ebook at http://www.globalbackcare.com/

John Miller

Labels: back pain sitting down, lower back pain, back pain at work, back pain chair

BACK PAIN AT HOME

2009-12-14T16:37:00.000-08:00

If you get back pain at home it's a symptom that occurs when the bones of your spinal column are out of alignment.

The pain is telling you that ligaments, tendons and muscles have reached their pain threshold.

The pain is telling you to get your body back into alignment.

Now, it's not going to happen over night, but there are definitely exercises you can do to get your pelvis and your spinal column back into better alignment. Absolutely.

Here's an exercise that will be particularly helpful.
Start doing the hip crosss-over over and over again while lying on the floor. You can do it while you;re watching TV, just stick a cushion under you head to make it more comfortable.

Build up so that you can spend 5 minutes one side and the 5 minutes the other for 40 minutes in total.

If you're pelvis and spinal column is so far out of alignment that you can't put your knee and foot on the floor, rest them on some books, and gradually during the course of the session keep taking books away as the muscles around your hip gradually loosen off.

You may be surprised at how soon you can rest with your knee and foot on the floor.

This is an every-night-exercise and in about 2 months your back should be feeling a whole lot better.

This is a fix, but it's not a quick fix.

Just ask yourself how long it's taken for your back to become out of alignment? Years, decades. Now just give it a couple of months every night to fix the damage.

Here's something else you can do. While in bed, lie on your back and put your lower legs on a couple of pillows. That should bring relief.

Of course there's a lot more you can do to speed up the rehab process. You'll find more of the exercises you need to do in the Fix back Pain ebook available from http://www.globalbackcare.com/.

In the mean time stay tuned, highly tuned and remember, it's a big ask expecting to get better by having someone do something to you; sooner or later you have to do something to yourself.

John Miller

http://www.globalbackcare.com/

Labels: back pain at home, back-pain-cause, lower back stretches, lower back pain, back pain, fix back pain

BACK PAIN AT WORK

2009-12-09T22:14:00.000-08:00

A huge number of people complain about back pain at work.

In fact there is always the tedency to blame work for the pain, though usually that's unfair.

It's not what's done at work that causes back pain but what people don't do at home.

If you don't have a strength and flexibility training program there is a high likelihood that your're going to get back pain at some time.

So, knowing people don't do the exercises at home, there is any number of compelling reasons why it's worthwhile for organisations to implement a back care exercise program at work.

But as soon as you say that, someone (often an OH&S manage for some strange reason) will say, 'But you can't force people to do exercises at work?'

I always find this an astounding comment when the cost to the workplace can be so horrendous.

While an organisation is paying the workers compensation premiums, they certainly can tell their staff to do a few exercises, and give them the time to do it.

In the long run, and after they get used to it, the staff will thank the organisation.

CULTURE
It's all about culture. The Chinese and Japanese don't seem to have the same issues around the culture of expecting staff to do a few exercises that our culture does.

Change the culture - from the top down, bottom up and sideways.

Regards

John Miller
http://www.globalbackcare.com/

Labels: lower back pain, back pain at work, fix my aching back, back pain

My Back Pain

2009-11-09T19:13:00.000-08:00

Around 50% of people say that have back pain, neck or shoulder pain.

It's about the most common body system dysfunction there is.

For some people it's an injury - they had an accident, they slipped and fell awkwardly, something hit them ...

For most people it's a personally generated dysfunction. Weak and tight muscles have allowed the bones of the spinal column to go out of alignment.

It happens gradually.

If you don't have a regular and systematic strength and flexibility training program there's an 80% chance that sooner or later you'll find themselves teetering on the edge of a major musculo-skeletal disaster.

If you're 20Kg (around 40 pounds) over weight make that 90%.

You're teetering on the edge just waiting for a critical incident

The incident could be as minor as turning round to pick up a spanner or a phone book. It could something you're quite used to doing, like using a shovel or lifting the groceries into the boot of your car. For a normal, healthy person with a spinal column in good alignment and strong muscles to support it the incident wouldn't have caused a problem at all.

Guess who gets the blame? You guessed it, the spanner, the phone book, the shovel and the groceries! Bad workmen are still blaming their tools.

Or you might blame your age. Age doesn't have much to do with strength and flexibility. The older you are the more time you've had to train!

HOW DO YOU KNOW?

So how do you know whether you're are teetering on the edge?

If you

can't do a situp or a press up
can't touch your toes
find it difficult to sit down on the floor and stand up again
can't get your hands flat back against the wall while in the 'surrender' position
can't sit up straight
don't have a strength and flexibility training program
are 20Kg or more overweight

you're staring back pain in the face.

I can help you diagnose the likely cause of the problem and provide you with solutions that will go a long way toward restoring poor function to good.

To find out more go to Global Back Care web site

In the meantime stay tuned, highly tuned and remember if everyone kept themselves in good nick, doctors, chemists, physios and chiros would be sitting around twiddling their thumbs and playing golf on Wednesdays.

Regards

John Miller

My Back Hurts

2009-09-06T02:21:00.000-07:00

You're not alone.

Back pain would have to be able the most common body system dysfunction there is.

More likely than not you're in pain because your body is out of alignment - or your muscles aren't strong enough to support your spinal column.

The pain is telling you to get back into alignment and become stronger.

This is not rocket surgery!

The common pathway that people treat when they have back pain is

traipse off to the surgery
traipse off to the radiologist
traipse over to the chemist
traipse off to the masseur, the physio or the chiro at great expense and an inordinate amount of time.

Most doctors don't have a clue about the cause of back pain. Most of the leading medical research organisations don't have a clue either. That's because it's a fitness problem, not a medical problem.

The doctor will send you over to the radiologist for an X-Ray.

The X-Ray will be well nigh useless. In those cases where you've got a bulging disk it will indeed indicate that you have a bulging disk. Hello! What it won't do is provide you with information about what's caused the bulging disk.

So it's back to the doctor who after wracking his brain writes out the prescription you're expecting and sends you over to the chemist for a pill to mask the pain. Surprisingly that me be useful. For a lot of people the pain gradually goes away in a few weeks. But likely as not it will return at some time in the future - out of the blue.

You may end up on the plinth attended by the masseur, physio or chiro. The treatment may be useful. Rehab of this nature may be palliative - as in providing temporary relief of the pain. It may also speed up the rehab process. In fact that's the main benefit of the rub down, the crunch and the electric shock treatment.

The rehab process

However the most effective treatment in the rehab process will be the exercises you do yourself. You can't subcontract your exercise program out to your therapist or your chemist. You have to do it yourself.

In the book 'Fix Back Pain' I'll show you some of the key exercises you need to do to key your body back in alignment.

I also have an online diagnostic service.

I also recommend you go to a gym three times a week for a general strength training program.

To find out more go to www.globalbackcare.com

In the meantime stay tuned, highly tuned and remember very few people got fitter or healthier in a surgery.

Regards

John Miller

BACK ACHE

2009-08-21T20:57:00.000-07:00

You know what it's like; constant, persistent back ache.

It hurts when you sit down. It hurts when you stand up. It hurts when you're in bed. It hurts when you cough or sneeze. You have trouble bending down to put on your socks and do up your shoes.

You've stopped playing sport. You're slowing down.

You blame your age, regardless of how old you are.

You try and think what caused it. Maybe reaching over to pick up a phone book, or a spanner, or, as I heard recently, turning round to tear a sheet of paper off a toilet roll.

Your doctor tells you to bring your knees up to your chest and go over to the chemist for a pill to mask the pain.

This might work. A lot of back pain seems to disappear serendipitously.

More likely than not, it won't work. You'll just keep going back to the chemist for stronger and stronger painkillers. When you get prescribed Oxycontin you know you're in deep strife. You'll be zonked out. You could end up like Michael Jackson.

Because bone is rubbing on bone, pretty soon you'll get arthritis. Your doctor will love that and will point it out on the X-rays. But the chances of your doctor telling you the cause and giving you the exercises to fix it up are remote. Even the Arthritis Association says it doesn't know the cause of arthritis.

Don't bother looking for what the medical research says. It's useless. The researchers reckon that it's not possible to determine the cause of 95% of backache.

That's bunkum. The evidence is selective.

Your chiro will give you a crunch, a bill for $66 and an invitation to come back next week. Like the doctor the treatment is likely to be palliative (and from that point of view it's useful) but probably not long lasting because it doesn't treat the cause of the problem.

You have to keep going back.

SO WHAT'S THE PROBLEM?

If it's a long-term complaint it's likely that over the weeks, months, years and decades some of your muscles have gradually taken bones out of alignment. Unless you have a regular strength and flexibility-training program or do yoga or tai chi there's an 80% chance that sooner or later you'll succumb to some sort of back pain. If you're more than 15 Kg over weight the chances are even higher. Being over weight dramatically reduces your mobility.

If it just happened recently and you think you can identify the cause (see above) there's a good chance your back was just waiting for a straw to lob on it. You could have been 99% of the way to having a herniated disk and you wouldn't know. Swivel round to get the toilet paper, bend down to pick up the dog and BAMMO, the disk ruptures and you're in agony.

THE FIX

You've got to start doing the strength and flexibility exercises designed to get your pelvis and the bones above it in better alignment. They are simple and not difficult to do. This is not rocket surgery we're talking about.

If you're diligent about doing the exercises for an hour or so a night while you watch TV, there's a better than even chance that in 8 weeks you'll be feeling a lot better.

When bones get back into better alignment the pain goes away.

You can get the exercises and the rationale for using them by going to www.globalbackcare.com

Regards and best wishes

John Miller

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Lower Back Pain

2009-07-14T19:29:00.000-07:00

Lower Back Pain, You probably know what it's like, it hurts to bend down to put on your socks; in fact you might not be able to put your socks on without lying on your back on your bed and lifting your knees to your chest.

One bloke I spoke to recently said his back was so bad he had to get his wife to help him put on his socks for two years.

Every time you sneeze it feels like someone is pushing a red hot poker into your lower back. That's when you know your back is so far out of alignment that you've 'slipped' a disk.

ALIGNMENT ALIGNMENT ALIGNMENT

It's always the same - with the metabolic, musculo-skeletal and psychological dysfunction. Something is out of alignment.

If it's lower back pain it's the bones of your lower back!

The solution? Get them back into alignment.

Sounds easy? It is.

Just find out which muscles are pulling your lumber spine bones out of alignment.

CLUE?

It's not muscles around the spot where it hurts.

That's why paying good money to have someone massage your back at the point where it hurts is well nigh useless. You'll feel better for a couple of hours. You want to feel better - permanently

Keep going down.

Loosen off calf, hamstring and buttock muscles and for 80% of people there's an 80% chance that the bones in your lumbar spine will gradually go back into alignment.

Then the pain goes away.

To get the full story - and the exercises to help with lower back pain go to globalbackcare.com/lower-back-pain

Regards

John Miller

Back Pain Cause

2009-06-22T21:16:00.000-07:00

John Miller talks about back pain cause and how to relieve back pain.

It's a big ask expecting to get better by having someone do something to you, sooner or later you're going to have to do something to yourself - like strength and flexibility exercises.

If you would like to discover a greater knowledge and awareness to work towards relieving your back pain.?

Are you willing to follow a couple of exercises to relieve back pain?

If yes, claim a free copy the "Causes of Back Pain" ebook and subscribe to the occasional Global Back Care newsletter. Follow this link to Back Pain Cause | FREE ebook Offer

Upper Back Pain Causes

2009-06-18T03:14:00.000-07:00

A lot of people suffer from upper back pain.

They're always hanging out for a shoulder massage and love having someone massage the spot in between their shoulder blades.

One bloke I know used to pay his children a cent a minute to dig into his upper back with their elbows just to provide him with some relief.

These days it usually goes with long periods sitting hunched over a computer.

And hunched over is the right terminology.

If you sit down with your abdomen six inches away from your desk and the back of the chair sloping backwards. Your pelvis tilts back, you lose the nice 'S' shaped curve of your spinal column - it becomes a 'C' shape.

The upper part of you back is an inch or two forward of where it ought to be. The extra weight of your shoulders, neck and head puts increased tension on ligaments, tendons and muscles in your upper back. Eventually bones get moved out of alignment and that's when it really starts to hurt.

You rush off the chiro and the physio for the crunch and the rub down. It feels all right for a while, but not for long.

You keep going back for the crunch and the rub down but the pain keeps coming back.

That's because the cause of the pain is not due to a lack of crunch or rub down.

So what can you do?

The first thing is to do the 'sit-up-straight' exercises outlined in the Fix Back pain ebook at www.globalbackcare.com. There are three of four must-do exercises to get you sitting up straight.

You need to start doing pressups as well and ideally start a gym program that includes bench press and upright row.

Finally you need to sit up straight at your desk; - abdomen pushing into the desk and back of the chair upright pushing in up under your shoulder blades.

To make this position comfortable you will have to move your keyboard and monitor away from you about 6 inches.

In the meantime stay tuned, highly tuned and remember, it's a big ask expecting to get better by having someone do something to you; sooner of later you have to do something to yourself.

John Miller

Exercise For Back Pain

2009-06-04T21:22:00.000-07:00

Exercise for back pain is by far the most effective way of relieving back pain.

If you want to relieve back pain the first principle you need to be mindful of is;

it's muscles that take bones out of alignment.

That's the bad news. The symptom that that's happened is pain. The pain is telling you to get back into alignment.

The good news is that it's muscles, properly strengthened and loosened that will assist your bones to get back into better alignment. The pain goes away.

The second principle is that the cause of the pain is rarely at the site of the pain. This means that the crunch, rub down and 'electric shock' at the point where it hurts doesn't fix the cause of the misalignment.

For most people the cause of the misalignment is tight calf, hamstring and buttock muscles - coupled with weak muscles on the front and back of their body.

If you go to www.globalbackcare.com and get a copy of the 'Fix Back Pain' ebook I'll outline the exercises you need to do to square yourself up.

The third principle is that it's a big ask expecting to get better by having someone do something to you; sooner or later you have to do something to yourself.

This means that while the crunch, the rub down and the 'electric shock' may ease the pain for a while, the real fix will be the exercises you do on a regular and systematic basis.

One thing you can't do is sub-contract your exercise program!

If you go to

www.globalbackcare.com/back-pain/

you'll gain more insight into the cause of your dysfunction.

You'll be able to download the free ebook,

Causes of Muculo-skeletal Dysfunction.

You'll also be able to purchase a copy of the ebook. 'Fix back Pain' in which you'll get shown some of the key exercises you need to do to get your body back into alignment; exercises like the hip crossover, the buttock stretch and the sit-up-straight exercise.

If you do these exercises every night while watching TV or reading a book, in 6 to 8 weeks you might suddenly find that your back feels a lot better.

I'll show you the four great strength exercises you can do at home and a general strength training program at the gym.

That's what happened to me. I had a crook back, it hurt to sneeze and cough. I had trouble putting on my socks and leaning over the basin to brush my teeth. When I sneezed and coughed it felt like someone was sticking a red hot poker in my back.

If you're reading this you'll know what I'm talking about. You've probably got sciatica as well.

I started doing the exercises every night. 8 weeks later, fixed. That was 9 years ago, and while I'm not 97% fat free, I'm happy to report that I'm 97% pain free.

So, if you're looking for exercises for back pain, go to www.globalbackcare.com

John Miller

Relieve Back Pain With Exercise

2009-04-15T19:33:00.000-07:00

You can Relieve Back Pain with Exercise. Not many people are doing any strength or flexibility training, but those that do feel better.

1.

Only 5% of people had a half decent strength and flexibility training program and their average total score on the profile was 84.

Their average score for current condition was 7.3.

73% of these people gave themselves a score of 7 or more out of 10 for current condition.

2.

Only 17% of people had a reasonable strength training program. Their average total score on the profile was 74. The average score for current condition was 6.6.

56% of people gave themselves a score of 7 or more out of 10 for current condition.

3.

Only 10% had a half decent flexibility training program but their average total score on the profile was 75. The average score for current condition was 6.5.

55% of people gave themselves a score of 7 or more out of 10 for current condition.

THOSE WHO DON'T TRAIN

The average total score of the 578% of people who had no strength or flexibility training program at all was a miserable 46. The average score for current condition was 5.0.

28% of people gave themselves a score of 7 or more our of 10 for current condition.

IT STICKS OUT LIKE THE PROVERBIAL
The evidence is compelling. If you have a half decent strength and flexibility training program you dramatically reduce your risk of musculo-skeletal dysfunction.

If you're already dysfunctional there is a good chance you'll be able to restore poor function to good. As your body gets stronger, as it gets back into better alignment your pain will go away.

Your pain is telling you to start training, not to go down to the doctor and the chemist.

You can close up all the musculo-skeletal research institutes and put down the glasses.

Just start training. You'll get better.

Visit Our Web Site for More Articles on back pain relief exercises

HOW STRONG ARE YOU?

2009-01-18T03:38:00.000-08:00

How Strong Are you? If you're not getting stronger you're getting weaker.

I see a lot of people who complain about a sore back, neck or shoulders. Most of them don't have a strength training program.

It's hard to keep your body in good alignment if you don't have a good strength training program.

At www.globalbackcare.com I outline two ways you can improve the strength of your musculo-skeletal ecosystem - and an ecosystem it is, with muscles in one part of your body working to align or misalign bones in another part.

(This is the revolutionary principle on which the Fix Back, Neck and Shoulder Pain ebooks are based.)

TWO WAYS TO IMPROVE YOUR STRENGTH

1. You can improve your strength in the gym. At www.globalbackcare.com I show you a simple, time efficient program containing the key exercises you need to do to get your body back into alignment.

2. You can also improve your strength at home.

I'll let you in on a secret; start doing situps, pressups and squats. If you're diligent you'll be able to do more in a month's time than you can do now.

You can learn more about these programs by getting a copy of the Fix Back, Neck and Shoulder Pain ebooks on this link to www.globalbackcare.com

You'll be able to make an assessment of how strong you are.

In the mean time, stay tuned, highly tuned and remember a big problem could have been solved easily when it was a small problem.

John Miller

How to help back pain with a 10 minute exercise program

2009-01-18T03:35:00.000-08:00

10 Minute exercise program for Back Pain, Neck Pain and Shoulder Pain

10 minute breaks

Working sitting down in an office can be a dangerous occupation, particularly when it comes to back, neck and shoulder pain.

When you sit down all day muscles become weaker and tighter.

In particular, as your hamstring and buttock muscles become tighter, your pelvis is pulled backwards and out of alignment; you lose the nice 'S' shape of your spinal column. It becomes a 'C' shape.

Bones in your vertebrae get taken out of alignment all the way up to your head.

You feel the pain in ligaments, tendons and muscles. Eventually discs get pinched, the gel squeezes out and hits your spinal column.

When that happens it hurts to sneeze and cough. Yourre in constant pain.

You rush off to a therapist for a rub down, ray lamp, crunch and an electric shock, usually at the spot where it hurts.

You come away with a warm feeling under your shirt but a few days later the pain has come back; you're not getting stronger or looser.

One of the things you can do to prevent this from happening – and to restore poor function to good if it's already happened - is to spend 10 minutes at work every day doing some of the exercises outlined in the Fix Back, Neck and Shoulder Pain ebooks.

The books cost less than half the price of a trip to your therapist.

The 10 minutes of exercises doesn't cost anything at all. It's a lasting investment.

www.globalbackcare.com

In the mean time, stay tuned, highly tuned and remember, nothing was ever achieved without effort.

John Miller

Back Pain Cause

2008-11-28T19:14:00.000-08:00

Free ebook covers many aspects of back pain cause and provides your with a greater knowledge and awareness from an expert to help you work towards relieving your back pain.

Causes of Back pain, Neck Pain and Shoulder Pain

The ebook "Causes of Back Pain, Neck Pain and Shoulder Pain" is an introduction into the information that "GLOBAL BACK CARE", provides into the musculo-skeletal health management program designed to help you restore poor function to good.

The free ebook that provides the following information:

A brief outline of the likely cause(s) of your pain problem(s);
An introduction to the principles of musculo-skeletal dysfunction
The causes of musculo-skeletal dysfunction
The role of therapy for back pain relief;
An outline of diagnostic instruments and why specific exercises are extremely important for taking proactive steps for achieving back pain relief;
An outline of 3 key exercises that are important for fixing back, neck and shoulder pain;
An extra note to the value and benefit of the additional resources that are now available for purchase which are instantly downloadable at www.globalbackcare.com/order

A series of ebooks have been produced to help you become aware of potential causes of pain and what to do to take care. These ebooks include:

Fix Back Pain Plus Exercise to relieve lower back pain;
Fix Neck Pain;
Fix Shoulder Pain; and for your personal training goals
Strength Training Diary.
To download the ebook The ebook "Causes of Back, Neck and Shoulder pain"
www.globalbackcare.com/back-pain-cause/

The key to overcoming back pain

The key to reducing pain is getting your bones back into better alignment.

You do that by working on improving your strength and flexibility.

The pain you're experiencing is your body's way of telling you are out of alignment.

Musculo-skeletal dysfunction

2008-11-25T21:09:00.000-08:00

There's a mountain of musculo-skeletal dysfunction in our community

There's a mountain of musculo-skeletal dysfunction in our community and it's costing individuals an absolute motza; crook backs, stiff necks, 'cold' shoulders, bung hips, game legs, dicky knees and limp wrists.

However, there's a good chance you can save yourself a fortune - and a lot of pain - if you can make the distinction between dysfunctions and injuries.

Injuries happen, something falls on you, you trip over something ...

Musculo-skeletal dysfunction is caused by motion starvation.

Very few people have a strength and flexibility training program that keeps their body in good alignment.

The treatment? Motion - a strength and flexibility program that gets bones back into alignment. Pain goes away. You'll feel better. You won't be forking out for expensive (and palliative) treatments.

Read the full article www.globalbackcare.com/articles/musculo-skeletal-dysfunction.html

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Human musculoskeletal system - Wikipedia, the free encyclopedia

Wikipedia Defined: Musculoskeletal

The musculoskeletal system provides form, stability, and movement to the human body.

Back Pain Relief

2008-11-25T21:03:00.000-08:00

Famous American public speaker, James Rohn said ' Things get better when you get better.'

You certainly get better when the ecosystem that is your body becomes fitter and healthier; mobility improves when you get back closer to your ideal weight.

If one part of your body feels painful, you can be pretty sure it's because muscles somewhere are weak and tight and dragging bones out of alignment.

You can fix that by doing some of the specific exercises outlined for you in Fix Back Pain.

But on top of that you need a general strength, flexibility, aerobic fitness training program.

Read the full article

www.globalbackcare.com/articles/fix-musculo-skeletal-pain.html

Sit Up Straight

2008-11-25T20:59:00.000-08:00

A few weeks ago I received a note from out of the blue from a bloke asking if I could help fix his crook back.

Here in Canberra (Australia's national capital) I run the crook back clinic where people come to learn what the likely cause of their dysfunction is and the exercises then need to do to fix it up.

The cause is usually tight calf and buttock muscles and a body that's twisted, weak and tight.

The letter writer started off by saying he thought that sitting down was the cause of his crook back.

He's not wrong. It's major cause.

Anyway, top cut a long story short I told him to make sure he's sitting up straight at his desk with the back of the chair pressing in up under his shoulder blades and the desk pushing in to his abdomen. In that position he'd be locked in and sitting up straight.