10 Everyday Moves to Ease Back Pain Instantly
Proven tips to protect your spine and relieve pain—no fancy equipment, just smarter movement
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Welcome! Below, you’ll find 10 practical tips that will transform the way you move to relieve back pain.
Each tip includes a short video, simple steps, and visuals to make it easy to follow. Scroll through to explore these valuable tips and be sure to download your free guide at the end for quick access anytime!
Tip #1: When to use Ice vs. Heat on your back
People become confused on when to use ice and when to use heat.
For immediate pain, use ice and for persistent pain, use heat. When you have pain as a result of an activity (for example if you are a golfer and you play 18 holes and your back begins to hurt) put ice on it. Anytime where you have an episode when you do something and it makes your pain worse then you put ice on it.
Just remember immediate pain use ice and for persistent pain use heat!
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!
Logroll: While lying in bed, roll over onto your side so that you are facing the side of the bed that you 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 putting your hands on your thighs and lengthening your back up as you push up and out of your bed. Remember to keep your back straight and your head up as you rise.
Tip #3: The Right Way To Get Out Of A Chair
Work in a desk all day? You may run into back problems with the simple act of getting in and out of your chair.
Wrong:
Avoid flexion which puts too much pressure on the discs of your spine.
Right:
1) Scoot to the edge of your seat
2) Place your feet under your body
3) Stand up using your hips
Tip #4: The Best Exercise For Back Pain
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”
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”
Tip #5: Sitting for 30 Minutes or More
We live in a culture that requires a large amount of sitting. We sit at work, in a car, or at home.
Sitting for a long period of time is bad for your back.
If you are seated for 30 minutes or more, stand up and walk around for at least two minutes because movement is good for your back.
Remember 30 minutes is the limit!
Tip #6: Use This Stretch While Sitting
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:
1) Scoot to the Edge of Your Seat
2) With Knees Apart And Place Your Feet Pointed Out
3) Put Your Palms Out On Each Side
4) Shoulders Back
5) Rotate Your Palms Which Will Roll Your Shoulders Back
Take a micro break every hour!
Tip #7: The Right Way To Breath
Surprisingly, if you breathe wrong you can make your back pain worse.
Tip #8: 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:
1) Place one foot on a six inch foot stool which gets you in an up right position while brushing your teeth or washing the dishes
2) When you need to bend forward, bend at your hips.(Hip Hinges)
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 #9: Does Sneezing Cause You Pain?
While sneezing, it is important that you do not put more pressure on the lower spine
Wrong:
People often lean forward when they are about to sneeze or cough. When you lean forward and sneeze it puts an overload of pressure on the lower back.
Right:
1) Right before you sneeze you need to be looking in the upright position
2) Once you sneeze, continue to look up, don't allow the sneeze to make you shoot forward
Tip #10: How to Put Socks and Shoes On
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Nick got rid of his back pain after years of suffering with a lower spine injury with sciatica
Nicole was able to heal her lower back with our treatment after trying so many other options
Andrew had crippling sciatica and was able to heal after treatment with our program
Jan had a severe herniated disc and is now able to walk, dance, and do what she wants without pain!
Jon a massive herniated disc and could not live his life for years, now he is pain free after going through our program.
Ligia had three severe herniated discs and was not able to walk and is now able to compete in triathlons!
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