How To Fix Back Pain with Lower Back Stretches
If you've come to this website you're one of many people who believe they can fix back pain by stretching muscles in their back.
You're on the right track - well sort of.
Our first inclination when we have back pain is to want to stretch the area where it's painful. If feels like the right thing to do and to be fair, if you can give the area a stretch you'll get some temporary relief. As likely as not you'll do either one or both of these stretches:
There's nothing wrong with these stretches, in actual fact they're good stretches. By all means, do them.
However, the chances that they alone will get your back into better shape are remote because these stretches don't go to the source of your problem - which is usually tight calf, hamstring and buttock muscles.
To cut a long story short, tight hamstring and buttock muscles pull your pelvis out of alignment. When that happens the bones above it are moved out of alignment.
The symptom: lower back pain.
Pelvis tilted too far back. Bones in lower back, thoracic back and neck pulled out of alignment.
In our culture the main cause of back pain is a pelvis tilted too far back, turning the natural 'S' shaped curve of the spine into a 'C' shape. The result is lower back, thoracic back and neck pain.
Pelvis in good alignment
Pelvis tipped too far forward
Pelvis tilted too far back. In the sit-down culture this is the major cause of lower back pain.
Coupled with that, the pelvis rotates and one side drops lower than the other. This misalignment of the pelvis is translated further up your spinal column. In fact it makes a real mess of it. You feel pain in your back. The natural inclination is to stretch the muscles where it hurts. The real fix is stretching the muscles that are causing the pelvis to move out of alignment.
In all this you'll probably ignore all together the need to strengthen the muscles of your trunk, front, back and core. None of the therapists you go to see will ask you to demonstrate how strong these muscles are. Neither will they get on the floor with you and show you exactly how to strengthen them, or give you targets to aim at.
From my experience, if you can't do 40 feet-held situps, on the trot, you're not serious about keeping your trunk and lower body muscles strong.
The other interesting thing about trunk strength, your vertebrae may be a long way out of alignment, but your trunk muscles are acting like a protective corset to stop you being tipped over the edge into a seriously painful abyss!
LOOKING FOR CLUES
If you're looking for clues as to why your pelvis has been dragged out of alignment, look no further than the slump dog diagram.
If you sit down for decades, calf, hamstring and buttock muscles gradually get tighter and tighter. The march toward dysfunction is imperceptibly slow. You don't notice it's happening, until one day, you swivel round to pick up a phone book or put a bag of fertilizer into your car.
The incident will get the blame, not the decades of creeping dysfunction
Until you can square up a pelvis that is out of alignment you won't make a great deal of progress in reducing your back pain.
Any stretches that you do must address this problem. It is the calves, hamstring and buttock muscles you need to loosen off.
HERE'S THREE MUST DO EXERCISES
Sit-up-straight against a wall
Wall sit
Hip crosssover
In answer to the issue of lower back stretches, if I had to pick three key exercises to ease your back pain I'd choose these.
In the Fix Back Pain ebook I teach you exactly how to do these and a host of other exercises to loosen off tight calf, hamstring and buttock muscles which cause the pelvis and the bones above it to move out of alignment.
I'll teach you the strength exercises you need to do too. In fact two of the best predictors of risk of lower back pain are your ability to do situps and pressups. Not being able to do any - or only a few - will provide you with more clues as to why you've got back pain.
IN A NUTSHELL
I can tell you one thing: you can't fix lower back pain simply by bringing your knees up to your chest.
.Make an immediate start on your lower back stretches.
In the ebook, 'Fix Back Pain' I teach you how to do the key lower back stretches designed to address the cause of your back pain.
'Fix Back Pain' covers just about everything you need to know about lower back stretches. It is one of the most comprehensives stretching programs available on the internet. It includes:
- The five minute exercise program
- How to do the exercises properly
- Red letter exercises that are a must do.
- Active relaxation exercises that you can do while you're watching television.
- The four great strength exercises designed to strengthen the large muscles of your body.
Purchase a copy of the Fix Back Pain ebook for an instant download for ONLY $9.97 US valued at $17.00
Or, get all the musculo-skeletal pain ebooks for $29.95 US
Our flagship eBook, Fix back Pain covers just about everything you need to know about the causes and treatment of lower back pain.
What you'll get in the Fix Back Pain ebook is firstly, a detailed outline of the causes of back pain.
Secondly we'll teach you some of the key exercises you need to do to strengthen and loosen the muscles designed to keep your back in good alignment. Do that there's a good chance your pain will; go away.
Even if you don't have lower back pain we strongly suggest you purchase
the Fix back Pain ebook. It's the foundation book in the series and
contains a lot of the basic information you need to know to understand
what's happened to you.
Fix Neck Pain
In the Fix Neck Pain ebook we show you how to diagnose and treat the cause of neck pain.
Here's what you'll get:
- a detailed outline of the causes of neck pain
- some of the key exercises you need to do to relieve your neck pain.
- We show you how to strengthen and loosen those muscles designed to keep your head on the top of your shoulders.
Fix Shoulder Pain
Fix Shoulder Pain has a detailed description of why people get shoulder pain.
A third of your shoulder pain probably comes from the same place as lower back pain - tight calf, hamstring and buttock muscles.
Another third of your pain comes from weak shoulder muscles.
The final third of your pain comes from tight muscles around your shoulders.
We provide you with the exercises you need to do to get your shoulders back in good shape.
Fix Wrist Pain
The species designed to draw water, chop wood and climb trees can no longer tap a keyboard of push a mouse without coming down with painful wrists.
Wrist pain is often diagnosed as an over-use injury. I suspect that much of it comes from under-use. People don't have a regular and systematic strength training program for their torso, shoulders, arms and wrists.
Fix Hip Pain
There's an epidemic of knee pain caused by weak and tight muscles.
I'll show you exercises that are going to get your knees back in better alignment. When you do some of these exercises you won't believe how tight some of the muscles in your legs and backside have become - placing pressure on your knee joints.
I've got a new exercise for people who can't get their knees to touch together and an exercise designed to square your feet up.
Do that and you give you knees a better chance.
Fix Knee pain
There's an epidemic of knee pain caused by weak and tight muscles.
We'll show you exercises that are going to get your knees back in better alignment. When you do these exercises you won't believe how tight some of the muscles in your legs and backside have become - placing pressure on your knee joints.
Fix Achilles Tendon, Calf and Shin Pain
We outline the likely causes of your pain and provide you with exercises and strategies to restore poor function to good.
We stress the benefits that come with using a range of modalities - persistently - to fix your dysfunction.
You'll get exercises you won't have seen at other Achilles tendonitis sites.
These exercises are designed to square you up. When your body is in better alignment you'll take some of the pressure off your feet and lower legs.
Strength Training Diary
Show me a body in pain and I'll show you a body that needs a good, all round strength training program.
In the Strength Training Diary I show you the strength training system I use myself. It contains exercises you can do at home and exercises you can do at the gym.
It's got a record card that you can use to chart your progress
So Here's What You Get for a Total of $29.95 US
| eBook Titles | Price | |
|---|---|---|
| 1 | Fix Back Pain and Fix Back Pain Exercises | $29.95 US |
| 2 | Fix Neck Pain | $17.00 US |
| 3 | Fix Shoulder Pain | $17.00 US |
| 4 | Fix Wrist Pain | $17.00 US |
| 5 | Fix Hip Pain | $17.00 US |
| 6 | Fix Knee Pain | $17.00 US |
| 7 | Fix Achilles Tendonitis, calf and shin pain | $17.00 US |
| 8 | Strength training Diary | $17.00 US |
| Total value | $153.00 US |
This Complete Program Is 100% Downloadable... IMMEDIATELY!
I want you to be able to start doing the key exercises I recommend, immediately. So I've made the entire program digitally accessible... in just seconds from now.
Order all 8 eBooks for only $29.95 US.
Want more information. Using the contact form to send me an email.
Regards and best wishes
John Miller
Global Back Care is a division of Miller Health Pty Ltd
P.O. Box 3718 Weston Creek ACT 2611 Australia
61 2 6288 7703
