Extinguish Back-Pain with These 5 Moves

According to past research and studies, nearly 80% of all Americans will experience some type of back pain in their lives.

The American Academy of Orthopedic Surgeons believes this as well, as they say 80% of us out there will encounter some type of problem with our back before we die.

Unfortunately, since most doctors have no idea how to actually cure your pain, they “manage” it.

The traditional approach is to tell you to rest as they hand over a stack of prescriptions for anti-inflammatories, painkillers, and muscle relaxers.

The sad truth is, those pills just mask your pain. So when you stop taking them, it comes roaring back.

They help you feel better – for a while – but they don’t solve the problem.

There is another way.

The Balancing Act

Back pain can be a result of muscle imbalances caused by any of the core muscles. If the back of your thighs are weaker than the front of your thighs, for example, there will be an uneven pull on the front of your spinal column.

Yes, you read that right. I’ve lost count of how many people are completely caught off guard by my suggestion to stretch their legs for alleviating lower back pain.

…but, it works.

Of course, sometimes stretching the muscles aren’t enough.

Sometimes they need to be built up and strengthened — and strengthened equally.

Increasing core strength and increasing flexibility on muscles that are tight will also provide better stabilization of the spine.

The muscles that surround the spine will provide stability and support of the spinal column, helping to heal ongoing injuries and prevent future ones.

Every muscle between the hips and shoulders are included as well, as these muscles are referred to as the core muscles.

Now, rather than doing the traditional crunches and sit-ups…which have actually been shown to make back pain WORSE…

There are some effective ways that you can integrate core strength training exercises into all of the exercises you perform.

One such way is by breathing effectively.

Effective Breathing & Tucking Your Tummy

Deep breathing will utilize your diaphragm muscles which will help support the spinal column and lengthen the spine, which is great for your lower back and supporting you when you walk or run.

The tummy tuck and bridge lift can also help you to reduce back pain and strengthen the core muscles as well.

The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles away from the floor. To perform a tummy tuck, simply lie face down on the floor and squeeze your glutes to strengthen your spine.

Instead of pressing into your thighs, you should instead reach your tailbone down towards your heels.

Perform 15 reps of each exercise and alternate them until you have completed a couple of sets.

The Bridge…and Others

For the bridge, place your feet on a bench or on the floor and scoop your pelvis upward, as your rib cage should stay low to reduce any irritation to your spinal muscles. The bridge will help to relieve stress on your back and focus the muscle contractions into the glutes and the hamstrings.

Other exercises for lower back pain are the lumbar side stretch, hip flexor stretch, and calf stretches, as all three can help to alleviate pull on your spinal column.

Hip flexor stretch

When doing a hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle, while your other leg is on the floor behind you with your foot pointed upwards toward the ceiling. The hip flexor stretch will help to open up the muscles of your back on the side of the spine near your hips.

You can also squeeze your glutes as well to deepen the stretch with each breath you exhale. You should begin to feel a stretch in your back leg, in the thigh front and the hamstrings on your front leg.

Lumbar side stretch

This stretch will bring your legs wide with your knees bent while you sit or stand. Simply bring one hand down towards your foot on the inside of the thighs and your other hand behind your head.

The last stretch will open up your Achilles tendon, which is the most distant pull on the spine.

For this, place an object under your foot and lean the weight of your body forwards. Maintain a fluid breath while you hold stretches for 30 seconds or so.

After a while, you should begin to feel a stretch behind your knee and shin.

Sometimes Exercise Isn’t the Answer

It’s true all of us have bad days…when dropping down on the floor to do bridges just isn’t an option.

For some, those bad days of increased aches and pains can also be the time when you feel at your worst emotionally.

What always stumped me was why my back pain felt worse on certain days and not quite as bad on other days. If something was “wrong” wouldn’t it be “wrong” all the time?

I recently found a very interesting study I thought you, or anyone you know who suffers from back pain, might find very helpful.

It was conducted at Stanford University involving over 18,000 participants who were being treated for depression that were also found to have varying levels of chronic pain.

In fact, doctors were shocked to discover that 43% of participants reported that their depression and moodiness increased their levels of pain significantly.

Why this study is so amazing is that up until this point doctors never made a common practice of asking their depressed patients how this was affecting their back pain!

Friend and fellow health researcher, Jesse Cannone, explored this emotion-triggered anomaly and has figured out a way to manipulate it into a strategy for dramatically relieving chronic pain.

Jesse explains this trick in his free book, “The 7-Day Back Pain Cure” as well as loads of other exciting information, such as:

• Some very simple techniques 99% of us never use to transform back pain without any dangerous drugs, surgery, chiropractic manipulation or crazy looking pain relief contraptions.
• How to deal with the #1 complaint amongst almost all back pain sufferers and the 7 critical things you can do before the end of the day to get relief in no time.
• The 5 simplest tips that are consistently overlooked by travelers and commuters and how these smart tips will give you the upper-hand when traveling anywhere.

Learn more about this valuable info-packed report and how to get your free copy, on the next page…