Monday, August 20, 2012

Lower Back Pain Relief – The Most Effective Treatment

If you're looking for lower back pain relief, apart from taking a pill to mask the pain, the cheapest and most effective treatment is to do the strength and flexibility exercises that will get your body back in better alignment.
The key to effective lower back pain relief

 For most people low back pain is a personally-generated dysfunction. In the sedentary society, gradually over the weeks, months, years and decades tight and weak muscles allow bones to move out of alignment.

Ligaments, tendons and muscles in your lower back are stretched beyond their pain threshold. Bones start rubbing on each other causing bone inflammation arthritis.

Discs herniate and when you sneeze and cough it feels like someone is ramming a red hot poker into your back.

Rubbing, crunching, heating and vibrating at the spot where it hurts doesn't treat the cause of the problem which is usually tight muscles attached to the pelvis - front, back and sides.

These tight muscles move the pelvis out of alignment. When that happens the vertebrae immediately above it are drawn out of alignment as well.

The treatment to get the pelvis and the bones above it back in better alignment is to weaken the tight muscles and strengthen the whole musculo-skeletal ecosystem.

You'll find the exercises and a full description of the treatment at

In the meantime stay tuned, highly tuned and spend a couple of hours on the floor each evening while you watch TV, doing the exercises to get your body back in better alignment and lower back pain relief.

John Miller

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Saturday, August 18, 2012

Looking for Neck and Shoulder Pain Relief?

Every day thousands upon thousands of people visit a doctor, chemist, chiropractor or physiotherapist for neck and shoulder pain relief. Thousand upon thousands search the internet for the magic elixir that will remove their pain.

If you’ve got neck or shoulder pain, likely as not you’ve got a vertical stacking problem.

Vertical stacking simply means how your joints relate to each other.
Here’s an example of vertical stacking.

Neck and Shoulder Pain Relief

Stand with your back to a wall, calves, bottom and shoulders touching the wall. When you are looking straight out at the wall in front of you, is your head touching the wall?

If there is a gap between your head and the wall then your body is vertically out of alignment.

Tight calves, hamstring and buttock muscles have tilted your pelvis back causing your head and shoulders to move forward.

Shoulder Pain Relief

Standing in the same position, put your arms back against the wall in the surrender position. Can you get the backs of your forearms and fingers against the wall?

If you can’t, those tight calf, hamstring and buttock muscles have tilted your pelvis back, with the shoulders (and head) going forward to compensate.

Chances are that the muscles around your shoulders are also tight. Most people don’t have a shoulder strength and flexibility training program. In fact they hardly use their shoulders at all from one week to the next.

Think about it, how often do you raise your hands above your head? The only time most people do is when they hang out the washing, and if you live in a unit you probably don’t even do that, you just throw the washing into the dryer. Putting food into your mouth and a phone to your ear are about the only reasons for lifting your hands about your shoulders.

If you’ve got sore shoulders and you don’t have a good shoulder strength and flexibility training program you’re suffering from motion starvation.

But as well as the work to be done on the muscles around your shoulders, when it’s all boiled down you’ve ended up with a sore neck and shoulders because you aren’t vertically stacked in the way nature intended.
It’s ironic that most therapists will work on your neck and shoulders, forgetting that the cause of the pain lies further down the body.

You can save yourself a lot of time, effort and money by doing a set of exercises to loosen off tight calves, hamstrings and buttock muscles and get your body back into better vertical alignment. Head and shoulders will go back to where they should be. Problem solved. Pain gone. Simple. Cheap. Effective.

But it’s not just your neck and shoulders that are put under pressure it’s also your lower back. When the pelvis is tilted back, the ‘S” shape in your spine turns into a ‘C’ shape. What you’ve got is a personally-generated musculo-skeletal dysfunction.

It’s personally generated by sitting down for long periods of time in the ’slump dog’ position. To avoid getting into that position you need to be sitting up straight at your desk, back of the chair upright and pushing in up under your shoulder blades and abdomen pressing into the desk.

It’s critical that your abdomen is pushing into the desk. Look around any office and you’ll see very few people with their abdomen touching the desk. They’re setting themselves up for back, shoulder and neck pain. Next thing you know they’ll have sore wrists as well.

The good news is that being personally generated you can personally ungenerate these dysfunctions.

To relieve back pain, neck and shoulder pain, spend an hour or two each evening on the floor in front of the TV loosening off those tight calf, hamstring and buttock muscles with a simple set of exercises. You don’t have to do anything, just spend the time allowing muscles to gradually loosen off them selves.

You’ll also need to do some specific strength and flexibility exercises for your neck and shoulders.

In the meantime stay tuned, highly tuned and remember, it’s a big ask expecting to obtain back, neck and shoulder pain relief having someone do something to you; sooner or later you have to do something to yourself.

John Miller

PS: If you suffer from Neck and Shoulder Pain Download a FREE musculoskeletal pain Emergency Handbook. Find Out How you can Relieve Neck Pain in Just a Few Short Weeks!

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Wednesday, August 15, 2012

Back Pain In The Workplace

The cause of back pain in the workplace is frequently mis-diagnosed. The incident gets the blame and the underlying cause of the problem fails to be address. Without a regular and systematic strength and flexibility training program you’re just waiting for an incident to happen.

Having worked with groups and individuals over a number of years, I'd discovered that a majority of back (and other musculo-skeletal) pain is personally generated, which suggests that if you want back pain relief, start doing the things that will stop it from happening in the first place.

People without a strength and flexibility training program, who are 20Kg or more over weight, who can't touch their toes or do a fair swag of press-ups and sit-ups; who can't sit up straight with their legs crossed, or sit in close to a wall with their legs outstretched - are setting themselves up for some sort of musculo-skeletal dysfunction.

An incident of some kind will get the blame - without the underlying dysfunction ever being identified or addressed.

They (or their employer) will spend a fortune on doctors, radiologists, surgeons, chemists, physios and chiros, but if the weak and tight muscles that are the underlying cause of the problem aren't strengthened and loosened then the rehab process will become a long and drawn out affair - and often an unsuccessful one. Poor function won't be restored to good.

It's a bit like buying a new tyre because one side is worn more than the other, when what is needed is a wheel alignment!
If you click on this link

and scroll down to the musculo-skeletal risk results you'll get an impression of the risk your organisation is running of musculo-skeletal dysfunction.

If you’re a manager and your staff don’t have a regular strength and flexibility training program, it’s almost inevitable they’ll come down with lower back and other musculo-skeletal pain.

In the meantime stay tuned, highly tuned, and don’t be too quick to blame the incident, it could be yourself who’s fallen down on the job.

John Miller

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