Most people suffer from back pain, and for some, the pain is so severe that they fear taking a single step because of the pain in the lower back that even extends to the leg. This is how I felt for 12 years. However, I discovered some special movements that fixed my back pain and improved my mobility and flexibility.
Causes of Chronic Back Pain
- Sudden injuries
- Chronic bad posture, too much sitting,
- Not enough exercise or movement
- Repetitive strain
- Bad movement patterns
- Botched surgeries
- Stress
- Anxiety
- Depression
- Trauma
- Repressed painful emotions
When a part of your body has been in serious pain, the brain stops the painful area from moving. This prevents you from causing further damage. In the long run, the area becomes weak, inflamed, uncoordinated, and frozen. To fix things, you need to get the area moving gradually by doing these movements to increase the feeling of your joints and muscles.
The movements might seem different from what you are used to, but that is because all the things you are used to, like stretches, massage, and postural correction, offer temporary relief but do not work in the long run because they do not address the real cause of the back pain. With these new movements, you will notice that you will gain flexibility and improve your mobility as your back pain fades away.
By using the back pain miracle movements, you can fix your back quickly because they safely and comfortably mobilize your spine, relieve pressure, and create space between discs, and release the tension out of your back muscles. Through these movements that I have personally tried and tested, you can stop worrying about back pain getting worse until you cannot walk. By fixing your back naturally, you can avoid ending up in a desperate situation where your only option is to undergo surgery like spinal fusion or laminectomy. The NCBI reports that only 50% of spinal surgeries are considered successful, and the success is reducing the amount of pain.
It is possible to get completely healed from severe back pain through these movements. As your back pain fades away, you will find yourself having more strength, mobility, and flexibility. Once your back is fixed, you can get your confidence back as you will have perfect posture and can indulge in your hobbies and passions.
My Story
When I was 18, I did not have any back pain. One day, I sat for hours doing my assignment and found that I had a sore back. The soreness soon faded but kept recurring. I went to the doctor and got anti-inflammatory medication that soon stopped being effective. I went to see a physiotherapist and got a massage. At first, the pain went away. However, over time, the massages became less effective, and I noticed the pain spreading to other parts of the body like my neck, hips, and legs.
The physiotherapist gave me some stretches, and I started taking yoga. I started stretching my back, and every time I would hear people talking about stretching a new body part, I would do it, but the pain did not cease. Eventually, I stopped stretching and started working towards strengthening my back at the gym, as I heard people say. One day, I was using the hyperextension machine, and after using it, a sharp pain went from my lower back to my lower leg such that I could not put my foot down. After this, every step I took left me in pain and was worried that I hurt my back permanently. I tried all types of treatments, and although they provided relief, it was never permanent. I felt trapped in my own body and almost gave up. I ended up spending $750 every month on active release methods.
When I was in Medejin, Columbia, I came across a fitness “movement” coach, Eero Westerberg, online, and this changed my life. He made me see that instead of worrying about how I did any exercise, I should focus my mind on feeling the sensation in my muscles and joints. When a part of your body has been in serious pain, the brain stops the painful area from moving. This prevents you from causing further damage. In the long run, the area becomes weak, inflamed, uncoordinated, and frozen. To fix things, you need to get the area moving gradually by doing these movements to increase the feeling of your joints and muscles.
I started doing simple, slow, easy, and gentle movements on my arms and legs and noticed them feeling better. Then I started looking for similar movements for my back. I started doing a developmental movement, which is the movement babies have when they start switching on their movements. I tried different movements and kept documenting the ones that had the most effect. Slowly, these movements changed my life, and I decided to pursue my passion in gymnastics, ballet, and martial arts.
The system I developed is a combination of Eero Westerberg, developmental movement, Irmgard Bartenieff, gymnastics, martial arts, and ballet.
The Back Pain Miracle System
The Bartenieff Rock and Roller
Lay on your back with one leg straight, and the other leg bent at the knee, with your foot close to your bum. Start rocking your body back and forth, slowly focusing on your back and spine. First, initiate the rocking from your foot and then from the straight leg.
This will gently open and close your spinal vertebrae and take the pressure off any compressed nerves. Your muscles will learn to coordinate and work together to support and stabilize your muscles.
Knee Side to Side Movement
Move slowly and feel your spine and back muscles. Each movement will relax the area.
It will relax your joints and muscles for those who experience pain rotating the spine, moving to the side, lateral spinal misalignment, or scoliosis.
If you have pain at the top of the butt, into the lower back, and down into your side into your hip and groin, you might think you have sciatica. However, you might be having locked-up hip joints. Through this movement, you will have unmatched hip joint mobilization leading to a rapid reduction in tension and pain.
Supine to Fetal
If you have lower back pain in the whole area, this movement will target the area as you gently go back and forth between a straight extended position to a tucked fetal position.
Lie down on your back and slowly move to your stomach from toe to head.
If you have full body pain patterns from head to toe, it means your entire core has shut down, leaving your body parts working against each other, which creates a lot of pain. This movement will work for you, and you will soon feel your entire core working for you.
If you have piriformis syndrome, you can lie on your back and put one foot at a 90-degree angle on the wall, and the other crossed over and swing side to side slowly and gently.
Supported frog pose position
If you have pelvic bone problems, this will allow your lower back, pelvis, pelvic floor, and tailbone to relax and mobilize.
Foam Roller Spinal Extension
If you have problems extending your back, you can comfortably lie over a small foam roller or towel and mobilize your back muscles.
If you have a lack of thoracic spine extension, lie over a rolled towel to open up your chest muscles, and this will improve your posture.
Slow scorpion
It improves sciatica and gives you a great sense of balance and stability.
Straight legged slump waves movement
It mobilizes your spine and leg and relaxes the back muscles.
Seated spirals
This is for those with bad posture. It activates the entire spine, hips, and pelvis.
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