Understand why
you have back pain in only 18 seconds
Problem: There is a lot of mystery, myth, and misinformation about back pain. This lack of understanding can be a significant barrier to finding effective recovery.
Solution: With clarity, you are empowered with a solution. We provide insights into the underlying causes, including lack of blood flow, abnormal movement patterns, and inappropriate foods. Understanding these factors and how to fix them is the first step.
When you know the cause, you are in control.
THE
IMPACT
OF REST
ON BACK PAIN
OF REST
ON BACK PAIN
SHORT-TERM RELIEF
Resting can benefit a recent injury or strain that caused back pain.
LONG-TERM RISK
However, prolonged bed rest can worsen the situation
by weakening muscles and stiffening joints.
‘The more I move my pain gets worse.’
‘I can’t even get out of my bed!’
‘I have tried everything and learned to live with pain.’
WE WILL HELP YOU LEARN MOVEMENT PATTERNS AND GRADUALLY REDUCE YOUR PAIN LEVEL
WHY YOU HAVE FAULTY MOVEMENTS?
Over time, many individuals develop faulty movement habits in
performing everyday activities, such as sitting, standing, lifting, and
sleeping. These habits lead to increased stress on the discs of the
spine, causing micro-trauma and micro-tears, which ultimately result in
persistent, chronic pain. This is the underlying cause of pain.
HOW FAULTY MOVEMENTS DEVELOP?
- Repetition: Performing activities with poor posture or technique repeatedly.
- Inactivity: Prolonged periods of inactivity, such as sitting at a desk all day, weakens muscles, and leads to poor movement patterns.
- Injury:Compensating for pain or weakness after an injury can lead to “gluteal amnesia” or “glute inhibition”, where the gluteal muscles become less active, creating new, unhealthy movement habits.
- Weak Muscles: Lack of regular exercise can lead to muscle weakness, contributing to poor movement patterns.
- Lack of Awareness: Many people are unaware that their everyday movements are causing harm to their back.
OUR APPROACH - LEARN MOVEMENT PATTERNS
Awareness and education – understanding how your current habits contribute to your pain is the first step towards change.
Instructional videos – we provide detailed video guides on how to perform everyday activities correctly, such as:
- Getting out of bed
- Sitting and standing from chairs
- Getting in and out of cars
- Lifting objects properly
- Sleeping positions
- And everything else you’ll need
REDUCE PAIN
INCREASE STRENGTH
ENHANCE MOBILITY
PREVENT FUTURE ISSUES
FIX YOUR PAIN
REGAIN CONTROL
CHECK OUT
OUR 10 TIPS
FOR YOU TO USE
IN YOUR DAILY LIFE
TIP 1: COLD VS HEAT: WHICH ONE TO USE FOR RELIEF
People become confused about when to use ice and when
to use heat.
For immediate pain, use ice, and for persistent pain, use
heat. When you experience pain as a result of an activity
(for example, if you are a golfer and your back begins to hurt after playing 18 holes), apply ice. Use ice any time an
activity exacerbates your pain.
If you have a low level of pain that is persistent and not
going away, then use heat.
- Ice: Ideal for immediate pain relief, as it reduces swelling and inflammation caused by activities that exacerbate discomfort.
- Heat: Effective for persistent, low-level pain, as it relaxes
muscles and improves circulation, providing lasting relief.
TIP 2: HIP HINGES
Some of the variables that you do during the day are going to add more pressure to your discs. Hip Hinges are the correct way to bend to avoid loading pressure on the discs. Too much pressure on the disc causes Disc Degeneration.
Wrong:
When people bend, they often lean forward, causing their back to roll forward, which leads to flexion that loads the discs.
Correct:
- Obtain a four-foot wooden dowel or broomstick.
- Place the dowel behind you and align it with your spine.
- Bend your body at your hips and stabilize the dowel to touch your head and the lowest part of your spine; this motion will teach you how to bend to avoid flexion properly.
- Practice leaning forward with the dowel behind you, bending down as if to pick something up.
COACH NICK’S HIP HINGES TUTORIAL
- Common Mistake: Bending forward often causes the back to roll, leading to flexion that puts pressure on the discs.
- Correct Approach: Use a hip hinge to bend, which avoids loading pressure on the discs and protects your spine.
TIP 3: THE RIGHT WAY TO GET OUT OF BED
Getting out of bed might not seem like a hard task for you but anyone who has suffered with a back injury may know that the easiest tasks can be one of the most challenging.
Use the Logroll technique to get out of bed.
- While lying in bed, roll over onto your side so that you are facing the side of the bed that you plan to get out of.
- Slowly and gently bring your knees to your chest. (Keep your legs on the bed at all times.) As you do this, use your hands
and arms to push your upper body off of the bed. Then let your legs fall slowly off the edge of the bed. - Your weight will be on your hip, thigh, and buttocks instead of your spine as you rise.
- Finish the logroll by placing your hands on your thighs and lengthening your back up as you push up and out of bed. Remember to keep your back straight and your head up as you rise.
TIP 4: THE RIGHT WAY TO GET OUT OF A CHAIR
Working at a desk all day? You may run into back problems simply from getting in and out of your chair.
Knowing the right way to get in and out of your chair is important
because we do it all day every day.
Incorrect: Avoid flexion, which puts too much pressure on the discs of your spine.
Correct:
- Scoot to the edge of your seat.
- Place your feet under your body.
- Stand up using your hips.
TIP 5: EXERCISES
1) Walking
If you have a relatively healthy back then walking is good. However, certain variables like stenosis or herniated discs make walking not the right exercise for you.
“Your goal should be to take a 20 minute brisk walk everyday”
2) Swimming
Swimming is good for your back because it is not a weight bearing activity.
Both exercises are good for easing your back pain.
TIP 6: SITTING FOR 30 MINUTES OR MORE
Prolonged sitting can have detrimental effects on spinal
health. One of the most common issues is poor posture, which
can lead to spinal misalignment, muscle imbalances, and
increased stress on the discs between the vertebrae.
Over time, this can contribute to herniated
discs, degenerative disc disease, and chronic back pain.
Additionally, sitting for extended periods can cause reduced blood flow to the spinal discs, leading to decreased nutrient
supply and impaired waste removal, potentially accelerating disc degeneration.
- Common Issue: Prolonged sitting often leads to poor posture.
- Consequences: Poor posture can cause spinal misalignment, muscle imbalances, and increased stress on the discs between the vertebrae.
TIP 7: WHEN TO TAKE MICRO BREAKS
We live in a culture that requires a large amount of sitting. For example, we sit at work, in our cars or on the couch at our homes.
Wrong:
Sitting down for a long period of time is a common mistake made by many people.
Right:
- Scoot to the edge of your seat
- With knees apart and place your feet pointed out
- Put your palms out on each side
- Shoulders back
- Rotate your palms which will roll your shoulders back
Take a micro break every hour!
TIP 8: THE RIGHT WAY TO BREATHE
It is a cultural phenomenon that we breathe wrong because we are always holding our stomach in.
Wrong:
People breathe from their rib cage.
Right:
- Breathing from your stomach rather than your ribcage can help to ease back pain.
- When one inhales their stomach should go out and when they exhale their stomach should go in. Repeating this exercise will teach one the right way to breathe.
Surprisingly, if you breathe wrong you can make your back pain worse.
TIP 9: BRUSHING YOUR TEETH
While brushing your teeth, the important thing is how you stand.
Wrong:
People often lean forward when brushing their teeth and this motion causes the discs to load which leads to back problems. Another example of this is when people lean over to wash their dishes.
Right:
- Place one foot on a six inch foot stool which gets you in an upright position while brushing your teeth or washing the dishes
- When you need to bend forward, bend at your hips. (HipHinges)
These helpful tips not only work for one who is brushing their teeth but also for one who is spending time in the kitchen washing dishes.
TIP 10: THE 10 MINUTE RULE
Wait 10 minutes before lifting after prolonged periods of sitting or resting.
Do not pick up anything for 30 minutes after getting out of bed.
Likewise, do not pick up anything for 10 minutes after getting out of a chair.
If you are seated for more than 40 minutes, you must wait 10 minutes to pick something up.
TIP 11: THE CORRECT WAY TO LIFT
Remembering the correct way to lift can help protect
your back.
The goal is to not flex forward using your spine when
lifting.
Always use your knees and legs to lift to avoid loading
the discs. The goal is to flex and bend at the hips.
- Key Reminder: Protect your back by avoiding forward flexion of the spine when lifting.
- Proper Technique: Use your knees and legs to lift, not your spine, to prevent loading the discs.
- Goal: Focus on flexing and bending at the hips for safe lifting.
TIP 12: HOW TO GET OUT OF YOUR CAR
Just like when you are getting out of your chair, there is a right and wrong way to exit your car. Certain ways you twist and move while getting out of your car can put stress on your spine causing back pain. If you move too quickly while exiting, this can also add extra pressure on your discs. Move at a comfortable rate for you.
Here is the right way to exiting your car:
- Place your right hand on the steering wheel.
- While placing your left hand on the seat.
- Turn your body and your legs at the same time.
- Then use your hips to stand up.
Follow these steps and you will avoid back pain later! Remember there is no rush!!!
HEALTHY MOVEMENT PATTERNS ARE ONLY A PART OF OUR
FULL RECOVERY PROGRAM
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