All natural back pain relief

The #1 Problem That Is KILLING Your Back

The #1 Problem That Is KILLING Your Back

Published by on April 8, 2020 | Leave a response

The #1 Problem That Is Killing Your Back

“All right. So, I’m here with Rachel and I’m teaching Rachel how to fire her abs and because this is one of the number one things that I see with everybody who’s dealing with back pain, is one of the first things I get them to do is learn how to fire their lower part. There’s no such thing as lower abs, but the lower part around their pelvis. because if you’re not firing this area, it means that every time you’re doing every movement without firing that area, you’re not bracing your spine. And this is what helps protect your spine and all the stress is going onto your back and your disc. So one of the first things that I have people do is, is to cough. So go ahead and cough Rachel. Okay, cough again. Cough again. And so keep coughing until you can start to consciously fire. 

So now I’m going to have you try to consciously fire without coughing. So see if you can activate your abs. So now cough again even harder so cough even harder. There we go. Cough even harder. There we go. So you can see how much harder… yeah okay. Cough again. So sometimes you need to cough a little bit harder in order to feel this. So now our abs are a little bit more activated and now this is progress. So that’s what we want to do is each time there’s a neurological connection from your brain to your abs. So now I’m going to keep you here and she’s going to do this side with the knee pull. This is on the back program that we have. This is one of the first exercises she’s going to put pressure down with her hands, keep her abs engaged, pull the knee all the way back until the pelvis starts to tilt so she can feel a stretch in the lower back. 

But one of the important things is that she keeps a tight, tight abs. So pulling back with the butt off a little bit, you’ll feel stretch in the lower back and then extend the leg out and then repeat and you’re going to come back and I’m going to, I’m going to give for what’s called biofeedback by poking her there so she can start to connect the mind with the body. If she needs to cough to really get that connection again. So every once in a while, just cough. There we go. Better see now your abs are tighter. Pull back a little further. Feel that stretch and extend the leg and repeat.

So we’re going to do about eight reps. So that’s there one… Cough, just to see if you’re firing. There we go. Better and pull back a little further… good.

And other side. So we’ll do a few more on this side too. So focus on the abs squeezing. So this is the first exercise in Back Pain Relief4Life. And… If you’re not firing your abs, then doing the program will not be as beneficial. If you just went through the program, it’ll help a little bit, but firing your abs will make it much more beneficial. I hope that helps.”

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, author of HEALING HACKS and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.

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Common Posture Mistakes That Lead to Back Problems

Common Posture Mistakes That Lead to Back Problems

Published by on February 1, 2018 | Leave a response

“According to a study published in 2013 by the Mayo Clinic, back pain is the third most common cause of doctor visits in the United States. And according to American Family Physician, only 25 to 30% of people seek treatment for their back pain. So if you’re experiencing back pain, you’re not alone.

Many back pain sufferers struggle with what’s causing their back pain, not realizing the 8 or more hours they spend sitting could be the main culprit.

The most common cause of lower back pain is postural stress. For this reason, lower back pain is frequently brought on by sitting too long, prolonged bending, heavy lifting, or even standing or laying down, all for a long time in a poor, rounded back position. According to Cornell University Department of Ergonomics, up to 90% more pressure is put on your back when you sit vs. when you stand. There are several reasons why, the first being that if you’re like most Americans, you habitually sit in ways that cause tension and imbalance in your back and neck. This applies to sitting at work, in the car, and at home.”

1. You’re looking down at your screen, phone, or desk, and your head tips forward. As your head weighs on average 10 lbs, any slight angle forward puts a strain on the muscles of your neck and upper back. The further forward that you lean your head forward, as well as how long you keep that straining posture, determines how much extra work your neck and upper back need to do.

2. Your shoulders are rolled forward. Some of the most common causes are a lack of lumbar support from a chair that’s too soft or one that doesn’t encourage good posture, a muscular imbalance where your pectoral muscles (chest) are stronger than your back muscles (common in men who like to work out their beach muscles more than their back), or habit. If you’re wondering if you’re guilty of this, stand with your feet shoulder width apart and let your arms hang down at your sides. If your thumb points forward, you’re probably balanced. If your palms are pointing behind you, you probably have an imbalance.


3. You’re leaning forward from your lower back. This posture puts even more pressure on the vertebrae of your lower spine (lumbar area), as it compresses your disks.

4. Your elbows are too far away from your body. The rule in lifting anything is that the more the object weighs, and the further your elbows are away from your torso, the more strain you put on your shoulders and upper back. Reaching your arms forward to type or write might not seem like much, but doing it 8 hours or more per day will take it’s toll.

5. You hold your phone to your ear.  Many people multitask and talk on the phone while their hands are doing other things. Doing this for a few seconds isn’t going to cause an imbalance in your body, but anything more that that will cause tension on one side of your neck and upper back.

6.You sit for too long.  Dr. Joan Vernikos, former director of NASA’s Life Sciences Division and author of the Sitting Kills, Moving Heals, explains “We weren’t designed to sit. The body is a perpetual motion machine.” When you’re sedentary, your muscles get less oxygen and nutrients from your blood.
The rule of thumb is to frequent changing of postural positions and take movement micro-breaks for every 30 minutes of sitting throughout the work day. A helpful strategy is to drink lots of water: it keep you hydrated, which is healthy, and it forces you to get up and move in order to use the bathroom!

Back Pain Relief4Life is the world’s simplest and most effective way to eliminate back pain naturally… without the need for drugs… surgery… or fancy equipment. It is a lower back pain cure that beats out every other back pain remedy and option in the world for getting a healthy and strong back.

 

Reference: https://www.startstanding.org/sitting-back-pain/

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Testimonial: The Combo of EarthFIT and Back Pain Relief4Life

Testimonial: The Combo of EarthFIT and Back Pain Relief4Life

Published by on January 10, 2017 | Leave a response

The combo of EarthFit Body-Mind Transformation Center and Back Pain Relief4Life has Deb jogging again.

“Before I joined EarthFIT and before I started the program, my life was not existent. I had issues with my back – severe back pain. I couldn’t get up off a chair. Basically, I had tremendous back pain just sitting, just standing. When I came in to EarthFIT it was my last hope, basically, and I sat down and spoke with you, Ian, and you’d explain what back program was about and we started. And now 9 Months later, I’m jogging, which is phenomenal because I could barely get up off a chair.

Before Relief4Life, the back program, I had such pain in my lower back that I couldn’t get out of bed either. I could not sleep at night. The severe pain in the lower back was pretty much debilitating. It would not allow me to do anything, I couldn’t bend over, I couldn’t sit and of course after this, after the program Back Pain Relief4Life, that’s all gone now. I don’t have any back pain at all. I am conscious of the movements that I’ve been taught now to keep me from doing the wrong movements, from doing the correct movements and the exercise that I’m supposed to do and just continuing with my exercise here at EarthFIT. It’s tremendous change.

Psychologically what the Relief4Life program has done for me has given me incredible boost as far as my self confidence, as far as my ability to do things and it relieved fear. Fear was holding me back from just about everything I did in my life. It has taught me that I can get beyond the fear that I can push myself a little more, doing things correctly, following the program, following the exercise that I graduated to which I’m proud of. It’s just a tremendous psychological boost in every aspect of my life.

In addition to just fear in general, my other huge fear was surgery. I did not want to go to a doctor for him to recommend to me that “Oh! you know we should explore the possibility of surgery.” I was more afraid of that than I could ever tell and ever explain to anyone, but maybe someone in my position understands that completely and if they do then that’s another reason to just get in here, try it and you’ll be amazed on what results you’ll get. Please just come in and try the program. It’s worth it in so many, many ways. You’ll be, not only glad you did, but can’t believe that you had done it before.”

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.

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Back Pain Relief4Life Testimonial Karen K

Back Pain Relief4Life Testimonial Karen K

Published by on October 18, 2016 | Leave a response

Back Pain Relief4Life is the world’s simplest and most effective way to eliminate back pain naturally… without the need for drugs… surgery… or fancy equipment. It is a lower back pain cure that beats out every other back pain remedy and option in the world for getting a healthy and strong back.

“My life before Relief4Life was… every other day my back really bothered me. You know I could still function but it wasn’t comfortable. I have pain in a lower right back, it kinda radiates down a little bit, and it’s just makes…, it hurts and so I wrenched it about 2 weeks ago when in an airplane and then I sat which is the worst thing I can do for. So it was really bothering me and I got to where I was staying and started gently doing the exercises from the DVD and did those everyday with a little progression in terms of how intense it was and within a week it was better.

I was skeptical about Relief4Life, it’s something that appeared to be so simple could work so well. And then I can do I mean I can sit at home and put it the DVD and do this… I don’t need any help of beyond the instruction on the DVD and my back from my lower back clear up to my neck, it feels better.

I would recommend, I have recommended it to other people, I’ve loaned the DVD to other people.
After Relief4Life, in combination of coming to EarthFIT and doing the exercises I would say is that if I do have an incident there’s a quick recovery time and I’ve very rare like have incidence where my back really bothers…almost never!”

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.

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3 Components of Back Pain

3 Components of Back Pain

Published by on October 5, 2016 | Leave a response

“Hey! What’s going on? It’s Ian Hart here with MyBackPainCoach.com and I wanted to do a quick video about the 3 components of back pain and there’s actually one that is major but it’s not really spoken about often, and so I want to bring that up here. (If you hear music we have people training in the background so you’ll get that part of the video.)

So the first few things that I wanted to cover are the top 3 that I see consistently and often, which are emotional, physical and nutritional, and they are all intermixed to some degree. So, Emotional aspect would be the mental aspect and being conscious of the tension that you have in your body. So if you have constant tension and stress, you know, low feelings like guilt, shame, anger, jealousy, those feelings will build constant stress and tension. They’re actually shown to be destructive to the body, they contract, they cause contraction of the muscles, of the cells, and this can cause tension in the body which can create back pain.

Alright, so wherever your issue is, which typically people have a lot of stress on the back to begin with because of sitting and standing and then build up of tension, will create stress in the back and cause pain.

The next one would be Physical. Alright, so lack of movement, lack of mobility, lack of proprioception – that’s your awareness of your body’s, your understanding of where you are in space; it allows you to touch your fingers to your nose. If your brain doesn’t have an understanding of where the muscles are in the back because there’s a lot of movement and there’s no map from the brain to those muscles, pain will show up. That is what’s great about the body, the body will bring something to you and say “Hey! pay attention to me” and this is one of the reasons why that happens, lack of spacial awareness too. So, there’s a bunch of things that connected into physical and physical actually could be directly connected with nutrition but I made it a different category altogether because there’s a lot of things to go over there.

So Nutrition, if we have a lack of vitamins and minerals. Our back won’t get the nutrients it needs. So for example osteoporosis. A lot of people have osteoporosis of the spine. If you are lacking the nutrients, vitamins and minerals your body will leach it from your bones and then you’ll start to get degeneration of the bone. And that would also happen to the rest of the body, right? Discs as well. And nutrition is also water. We forget that, right? So, vitamins, minerals, water stay hydrated, not eating too much processed food, preferably eliminating processed food all together, alcohol as well. These are inflammatory foods; people who are eating foods that they’re allergic to, many times not knowing that they’re allergic to it. Other inflammatory foods like dairy or processed dairy, gluten and nightshades. If you’re eating those and you have an issue with them they’re causing inflammation. Wherever you have a problem that is in the body will now be exacerbated tremendously. And the last thing that I’ll be speaking about, which is one of the most important things, is toxins. So, before eating foods and consuming foods from cans, fish… we’re building up toxins in the body and we cannot escape it any longer. We’re breathing them in, clothing has toxins, the tags in our clothing have toxins, your seats have toxins, the plastic bottles have toxins, we’re taking on a barrage of toxins constantly, all day everyday, and it’s causing inflammation. It can also cause autoimmune type reactions in the body and if these toxins are not eliminated then they will cause inflammation, systemic inflammation, and again, it can lead to back pain, other joint inflammation, arthritis etc..

So, I also put wifi down there, the electromagnetic frequencies that we’re taking on cause cellular toxicity as well. And so, this is something that you want to keep awareness about. So, how you eat will help eliminate heavy metals as well, and stay away from electrical, you know wifi, toxicity.

So these are a few tips. I’ll do another video on how you can actually eliminate some of these toxins naturally and removing yourself from electronic smog, for lack of a better term. Alright, so this is Ian Hart with My Back Pain Coach. I hope you found this helpful. Look out for another video on how to tackle some of these issues. Have a great day!”

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.

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Beaufort health and fitness: Proprioception

Beaufort health and fitness: Proprioception

Published by on March 28, 2016 | Leave a response

Beaufort health and fitness: Proprioception

“Hey! What’s going on? It’s Ian Hart here and today I wanted to talk to you about Proprioception and how it relates to back pain and other pain that you might be having. So if you’ve seen some of my videos on mobility, as well as just active movement and the back programs specifically then you know that proprioception is a major factor in those things.

And proprioception – the definition here (this is taken from Google) is the sense of the relative position of the neighboring parts of the body and strength of the effort employed in movement. So essentially we have nerves throughout the body. It sends information, our sensory system sends information to our brain. It’s also the inner ear which sends information to the brain and then we have special awareness of ourselves, it’s what allows us to touch our finger to our nose. If we’re lacking in proprioception, we would miss. And this is why, you know, athletes who play on different levels have high proprioceptors when it comes to… I don’t know, swinging a baseball or hitting a tennis ball, where as someone else would go up and completely whiff and miss a baseball if they swing at it. So those are the things that are getting fine tuned for an athlete. But, for somebody with back pain this is extremely important, because we lose proprioception in certain areas when they don’t move. So, sitting down all day causes us to decrease proprioception, our brain connections to the nerves on the lower back, and when there’s lack of proprioception, the body has an amazing ability to let you know about it, and it will start to create a pain sensation or can start to create a pain sensation.

So just increasing proprioception, which is what the back program does; it’s part of the numerous factors of what it does is increases proprioception. So therefore, back pain, just from increasing proprioception, dissipates or people find relief. It’s the same with the shoulder. You know if you have like a shoulder issue and you haven’t been moving your body, if you do mobility stuff, you know, a few times a day for a few days you’ll notice that your shoulder might feel a hundred times better depending on the issue, that’s kind of a generalization. But really, sending information from our body to our brains will help with mobilization, it will help synovial fluid get activated, it will help with overall proprioception.

Now, there’s a threat level, there’s a hierarchy of threat that our body has and if we are deprived of oxygen, our threat level goes up right? we become more stressed. If our vision is impaired, our stress levels go up and our movement goes down. The third one of the hierarchy is proprioception so if your proprioception goes down, your threat level goes up.

So a few things: breathing will release stress and doing it in a specific way, deep breaths, belly breaths letting your belly rise possibly holding it for few seconds, you’ll notice there’s a bunch of different techniques right? I like to breathe in through the nose, breathe in for 4 seconds, hold it for 4 seconds and then breathe out for 8 seconds to let my body relax, that’s one of the ways I do it. Vision, I do exercises for the eyes, I move my eyes back and forth; if you’ve seen our morning mastery video we go through a bunch of these things. And then, proprioception, which is the back program, it’s also our full body mobility videos, etcetera.

So when you incorporate just those three aspects to, say, like a morning routine you’re going to notice your stress level go down, your pain levels go down, you’ll automatically feel better because you’re activating the body and the neurochemicals release the feel good chemicals. So, we’re talking about just one thing – Proprioception. I went off on a little bit of a tangent speaking about other threats to the body, but here’s the number one part that increases threat, which is proprioception. I hope this helps. This is Ian Hart with My Back Pain Coach and Back Pain Relief4Life. I’ll see you on the other side.”

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.

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Beaufort Personal Trainer: Sentence Stemming

Published by on February 24, 2016 | Leave a response

Make the unconscious conscious with sentence stemming.

“Hey! What’s going on? It’s Ian Hart here with MyBackPainCoach.com, EarthFITtraining.com and BackPainRelief4Life.com. And today I wanted to go over with some things that would help you shine a light on areas in your life that you can change. So most people are aware of what is consciously going on in your life, they’re understanding, like what’s in the reality consciously, but they’re not fully aware of what’s going on subconsciously. Maybe the talks that they have with themselves, inner talk, the chatter that’s going on, the emotions that they might push down that tend to manifest out in reality whether in pain in their body or emotional issues or relationship issues, etc.. And so today I wanted to give you a simple way to maybe shine some light, and it’s kind of a first step in a process that would help you kind of coach yourself to, maybe, a better life.

Alright, so this would help shine a light on some of those things that you might be doing that are causing the reality that you don’t want and that’s the first step into changing that reality.

So Sentence Stemming. This is a great way, it seems like you know, the first time I write it, it’s like, could this really be that powerful? Then I did it myself, and it helps you think through and process some information to help you get where you want to be. So I just put examples right here… “I would be healthier if…” and then you fill in the blank. So, whatever you think would make you healthy right? Well if I stop eating fast food, if I did more exercise, if I got a health coach or started doing a personal training, whatever it might be. “I would be happier if…” who knows, I’m just making example, if my commute was closer to my job or whatever, if I exercise more often. “I would be in better shape if…” etc., etc. “My back would feel better if…” because we’re dealing with a lot of people with back pain and a lot of them are doing things daily that are causing back pain like sitting all day. We all know that it’s terrible for the back. Alright, so maybe my life, with my back pain, would be gone if I stood up or I had a standing desk or whatever it might be. So this will make you more conscious of the things you’re doing unconsciously that are causing the problems that you want to solve. So sentence stemming will help tremendously. I hope this helps you. This is Ian Hart again with EarthFITtraining, MyBackPainCoach.com and BackPainRelief4Life.com.”

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.

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Inflammation and Instant Relief

Published by on December 14, 2015 | Leave a response

“Hey! What’s going on? Ian Hart here with MyBackPainCoach.com and BackPainRelief4Life.com and today I wanted to speak to you about the main reason that you’re suffering from back pain. So the #1 reason that you’re suffering from back pain, and this reason is kind of the pinnacle of a bunch of things that lead up to it, so lead up to this one thing. So I want to break it down for you very simply so that you can get relief just by listening to this video, so if you follow some of the steps that I go over today then it will help you to find relief. All right, at least a little bit.

So the #1 reason that most people have back pain is that they have inflammation, systemic inflammation throughout the whole body. All right, so if we can reduce inflammation we can reduce back pain, so if we can reduce instantly through a couple things then you will get relief. And so, here are 4 things that will help you right away:

  1. The biggest thing, and will always be the biggest thing for many aspects of our life and disease, is hydration. Dehydration happens on the body level and on a cellular level. First, it happens on a body level and then it happens on a cellular level. And then this is where inflammation occurs when you dehydrate on a cellular level and you’re constantly dehydrated then inflammation starts to creep into your body. So, are you dehydrated? Ask yourself that question. And I’m not just talking about water, I’m talking about the minerals and electrolytes because those help balance out our cells. So what I could recommend to you, you may want to try, is putting a half a teaspoon of sea salt or himalayan sea salt, celtic sea salt (preferably no additives), anything else organic, all that stuff. Along with lime juice, fresh lime juice squeezed in warm water in the morning with 2 cups, at least, that will help get electrolytes into your cells. The celtic sea salt has over 80 trace minerals, it has electrolytes and it helps balanced out cells so that’s the first thing. The same thing with lime juice.
  1. The second thing is how much you exercise are you doing. Are you exercising too much? Most people I find out are not exercising enough so the exercise will get energy and blood flow to your lower back, but it will also activate synovial fluid, and synovial fluid is how we get nutrients to the spine which helps with the healing process. All right, very important.
  1. The third thing is how many grains are you eating per day. All right, that causes inflammation, typically wheat and gluten causes inflammation, but all grains have gluten so look at your diet. Are you eating a lot of grains? Well, if you are, I would reduce the amount of grains or eliminate them for time being and see how you feel. A lot of people find out that they have systemic inflammation because they’re constantly eating foods that causing inflammation. Check to see if you have allergies to certain foods. Processed dairies also causes inflammation. So, look at those areas of your life and you’ll noticed just these few things will cause inflammation to go down, therefore reducing your back pain.
  1. The last thing – stress. What are your stress levels att? Do you allow yourself to relax, and meditate and go down into what it’s called the parasympathetic nervous system which is where rest, digest, love and peace live. A lot of people are stimulated in the sympathetic nervous system. They wake up, they drink coffee, they go on the news. It’s a bunch of fear, bad news, coffee stimulant then they go to work all day, and they sit down, overworked, overstressed and they don’t take time for themselves to relax especially if they’re eating foods that cause inflammation and are threat to the system, especially if you’re dehydrated. So, do you get the point? If you’re not exercising you are not distressing. Exercise lubricates the joints, it gets blood flowing, nutrients.

So, those 4 things, if you just monitor them and you incorporate them into your life, you will reduce inflammation in your body, therefore finding relief in your back or getting more relief. So, I’d love to hear your comments. Go ahead and leave a comment  below if you have any questions or let me know if this was helpful. I think this can be something that most people can get benefit from and I hope it helps and if you want an exercise program that helps specifically with the back and hips. Go to backpainrelief4life.com or mybackpaincoach.com.”

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.

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Relief4Life: I felt really really good so I do believe in the program…

Published by on September 22, 2015 | Leave a response

Relief4Life Ronnie Testimonial

“My name is Ronnie Reiselt. I came in with some lower back pain and some upper glute pain, some sciatic pain, numbness on the side of my leg. In the beginning I was kind  of skeptical of the program, It seemed very awkward in some of the movements but after the third session – it was a Saturday morning I used to have to when I was brushing my teeth I would squat and kind of relieve the pain in my glute and I was brushing my teeth and I was standing there and – I was like “Hey I’m not feeling it right now.” so I felt really really good so I do believe in the program and I have done it some on my own and I think I will continue to do it.

You just gotta get in here and try it. Just so you know anybody is skeptical about anything that is new and when it’s not a medicine and it’s not a quick relief then people you know they don’t tend to wanna try it but if you get in and give it a try you just… feel great!

Several people at the gym, some guys that I’ve told I was skeptical about it like a said in the beginning because… it doesn’t seem like you’re doing very much to achieve where I’m at so you just gotta get in and you gotta give it a try and let your body tell you how you feel.”

Back Pain Relief4Life is the world’s simplest and most effective way to eliminate back pain naturally… without the need for drugs… surgery… or fancy equipment.

It is a lower back pain cure that beats out every other back pain remedy and option in the world for getting a healthy and strong back.

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4 Stretches For Instant Back Pain Relief

Published by on March 10, 2014 | Leave a response

“Hey! It’s Ian Hart here with BackPainRelief4Life.com. I’m a Back Pain Relief Expert and I’m going to show you 4 stretches that you can do right now for instant relief of back pain. This is not going to be the end all be all of helping your back. It’s something that you can do right now that will give you some relief. Ultimately, if you’re dealing with back pain, we want to do something that is going to fix the root cause of the problem. Typically, there is a root cause but we’ll explain about that later. So right now let us get into it.

We’re going to start off with the:

(1) Hip Flexor Stretch: you’re getting in this position putting your knee down the floor try to find the pad or something that when you put pressure down you make sure that this way too. Putting your knee down here, 90 degrees of your front foot. Abs are going to be tight, this will going to allow more of a stretch in the hip flexors, you’re going to gently move your hips forward. Remember you’re not pushing down, you actually want to take pressure of this knee and move forward, so abs nice and tight. Take a deep breath in and then breathe out and move a little bit more forward. Hold it for 15 seconds and then relax. You can actually do that 3 sets. So relax and repeat. One thing I forgot to mention that’s very important with stretching is that you warm up or loosen up [before]. You can also if necessary you don’t feel like warming up in terms of riding a bike or going for a jog or doing mobility drills, is you can take a hot shower, very hot shower or going to a sauna and then you do this exercises. It’s important that you have blood flow going to the joints and to the muscles that allows them to be a little bit more pliable when we do the stretches. Stretching while you’re cold can sometimes have the opposite effect that you’re looking for, we want the muscles to relax. So let’s do the other side, we’re going to switch, so again you’re doing 3 sets 15 seconds, abs tight pushing the hips forward, deep breath in, feel the stretch kind of breathe into the hip flexors so you might feel this all the way up into the stomach. The hip flexors are attached to the lower lumbar spine. Then breathe out and then go forward, feel a bit stretch. Alright, so that’s the first stretch – the hip flexors. So if you have a bad back make sure you’re going slow in control using your elbow to get back into this position.

The next stretch we’re doing is the:

(2) Glutes Stretch: You’re going to take one leg [right leg/foot] put it over the pull your left knee into your chest. Deep breath in. Again, hold it for 15 seconds, we’re going to do 3 repetitions, deep breath in and pull back a little bit further. Hold that for 15 seconds, count, and then relax. And 3 sets so do 2 more sets, we’re going to show you on the left side so you can see from this angle. Pull back, deep breath in and breathe out. Alright, so go ahead and do 3 sets on each side. You’ll notice that each time that you’re going a little bit further into this stretch, that one is stretching your glutes. The gluteus maximus is a large muscle group right in your butt, it’s another term for your butt.

The next one we’re going to do is a:

(3) Piriformis Stretch: Piriformis is a small hip rotator that lies underneath the glutes and tends to be tighten a lot of people and we’re going to lay this leg straight out. You’re going to pull across bringing your knee to your shoulder and gently pull very slow and controlled. If you happen, if you’re pinching in your hips, just relax a little bit, the stretch might not work for you if you have very tight hips but we want to feel it deep down in here so you’re pulling for 15 seconds. Deep breath in, breath into that muscle so think about as you breathe in, feel that muscle and then breathe out. Pull back a little bit further again holding it for 15 seconds. I’ll show you on the other side, you’re pulling across. Remember, we don’t want to twist our body, we don’t want to torque our spine at all so back staying down and we’re pulling from the knee, left knee across to the right shoulder, focusing and feeling deep down below the glutes and the piriformis muscle, 15 seconds again 3 sets and relax.

You’re going to roll up again using your elbow if you’re feeling your back getting into the:

(4) Seated jack knife position: We’re also going to do 3 sets here. Sitting straight knees completely locked if you need to you can use a rope to wrap around your feet or a belt, just make sure you’re not tugging or bouncing. You go very slow and controlled. Knees completely locked which is very important moving from your lower back forward, reach for your toes, bring your forehead towards your knees, deep breath in and pull a little bit more forward and relax.

So there you go, there’s 4 stretches that you can do instantly that will help get you a little bit more flexible in certain areas that  tend to be tight that will help with the golf swing and will help relieving back pain and just in general will help you feel more relaxed. So there you go, that is 4 simple stretches that you can do in about 2 or 3 minutes  that will give you instant relief from back pain.”

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.

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