Walking and Back Pain
“Hey! What’s up? It’s Ian Hart here. I’m here at my fitness studio and I had a quick thought that I think can help you if you’re dealing with back pain. And so that being: how you walk.
Okay, a lot of times the way you walk can either cause back pain or relieve back pain and so there’s one tip that I think a lot of people can use right now. And that is when you walk, you’re suppose to swing your arms, alright. If you notice that your walking without swinging your arms you’re putting a lot of torque and tension in your lower back and it’s causing damage. Now if you swing your arms you’re dissipating the force and letting your body flow freely. And what happens is, when people have back pain they actually tighten up and they let fear get into the mind so they tense up their whole body and they stop moving their arms and their shoulders and they walk, you know, in this position like this (please see the video) and this is actually causing more pain than if they just walk freely. Alright?
So you’ll notice when you swing your arms with your body nice and fluidly, it feels great. Just in general just go nice swing, you’re actually, your whole physiology will change and this goes, you know, you’re changing your nervous system when you let your body flow freely and walk. This is true for posture too, you know we know that if you sit up straight you get your spine in alignment, information sent from the brain down to the spine faster, automatically your whole physiology change. You feel better about yourself and you feel better about the world around you just by increasing your posture, increasing your breathing and all those things because that’s the way the body’s designed. It wasn’t designed to be hunched over alright. So as soon as you’re hunched over or you walk with your arms tightened up and you’re not moving, these little things can transform the body dramatically. Alright, so when you walk, walk with your arms swinging nice and fluidly, it dissipates force so you don’t put torque and more compression in your back leading to more microtrauma which will cause more pain. Alright, I hope this helps. Walk with your arms swinging. Ian Hart with MyBackPainCoach.com, BackPainRelief4Life.com 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.
Beaufort Health and Fitness: Sitting
“Hey! What’s up? It’s Ian Hart here with MyBackPainCoach.com, BackPainRelief4Life.com and today I wanted to speak to you about sitting. You know sitting gets a bad wrap for numerous things and it should because sitting all day is not good for you right? They say it’s the new smoking because your blood doesn’t flow, you don’t get nutrients and oxygen all that stuff to the body and the body is designed to move and get a lot of energy. And so lack of movement is really what can cause back issues. If you’re sitting in a certain position all day there’s going to be compression on the discs, lack of movement of those ligaments, tendons, that support the spine and it won’t get the nutrients it needs. But, if we were going to be completely honest about it you know sitting is not really that detrimental to the back. All right, it’s just the fact that lack of movement, nutrients and all that stuff overtime is really what’s damaging. Alright so it’s damaging to every part of your body, your cardiovascular system, your neuromuscular system, your back, all those things. Sitting is not good for long period of time all day everyday right? we know that.
But, there’s a few thing that make it extremely bad for your back. I’m going to show you right now on the chalkboard here. So if you’re doing twisting movements, spinal flexion and then sitting that is damaging your spine or damaging the disc so you’re going out in doing more damage than sitting without doing that would cause. So for an example people who are golfers, if you go out golfing and you’re swinging and then picking up the golf ball and then you go home and then you sit down and crashed in a hunched over position, you’re creating damage and you’re going to end up in pain eventually. We worked with a lot of golfers so I see it often you know just doing some of the movements we have allowed them to not only get rid of the back pain but actually hit the ball further. Working out incorrectly, some people go to gym in the morning they’re not lifting correctly, they do ab exercises that cause torque and twist in the spine and then they go and sit for 8hrs a day so they’re asking for back problems.
So, the proper movement patterns, the right exercises, and then sitting properly all day will prevent back pain and you know there’s other factors that going through like hydration and less stress, etcetera. But the main key here is don’t do any twisting, spinal flexion, and then go and sit. And spinal flexion would be you know hunching over to pick something up where your back is not straight rather than squatting all the way down. All right if you seen some of our videos on the most dangerous things to do nor not to do for your back then you know squatting down with back straight when you pick the weights up rather than hunching over and putting torque and tension on your lower spine. Alright, so I hope this helps you know – No twisting, spinal flexion and then going to sit down all day. If you do that you are asking more trauma to the spine, more pain, more injury and then eventually it’s going to lead to somewhere bad. All right, so take preventive measures that’s why we’ve created Back Pain Relief4Life program. Alright so you can check it out at 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.
Relief4Life: I felt really really good so I do believe in the program…
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.
4 Stretches For Instant Back Pain Relief
“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.
How NOT To Walk With Back Pain
“Hey! What’s going on? It’s Ian Hart here, Co- Creator of Back Pain Relief4Life and Back Pain Relief Expert. Today I’m going to speak to you about walking and back pain.
Many times people are trying to protect their back when they have back pain – which is a normal response. The brain is trying to protect your body. But, when it comes to walking, stiffening up will create twisting torque on the back and will actually create more trauma and more pain. You might feel like you’re protecting it, but you’re not. So what I am going to show you is how to walk when you’re dealing with back pain. This might be something that goes against your intuition, but it’s going to help you in the long-term and I can show you few other things. We have other videos that are going to help for you to find the right place to put your pelvis when you’re walking. But for now I’m just going to show you a quick walking technique. I’m going to show you what NOT to do. The first thing is when we see people walking with back pain, they tend to be tensed up and then move very slowly, they take short choppy steps, they try to protect their back, and actually what’s happening is there’s causing a twist and torque in their back. This is not good especially if you have pain, it’s just going to exacerbate the problem.
So you want to relax the shoulders and you kind of want to let the arms swing while you’re walking and try to walk a little bit faster. You’ll notice that if you’re in back pain, you’ll actually feel better when you do this. So this is the way NOT to do it… tighten up here, you can see there’s twisting torque. If I just relaxed my arms and I let my arms swing and take a little bit bigger steps, and walk a little bit smoother, my body is going to function naturally, the spine stays straight, there’s no twist and torque going on. Twisting and torquing the spine is one of the worst things you can do. It’s the best way to cause back pain and injury later on and it puts a lot of compression on the disc.
So there you go, that’s one simple technique for walking. Make sure you are conscious of how you are. A lot of the people that we deal with with back pain we find as soon as they get on the bike or start walking, they tense up, they’re holding their body tight and they are actually not strengthening the muscles that need to be strengthened and they’re compensating creating more problems not only in their back but again you’ll see shoulders tense up, so the back muscles and the shoulders get tighter, and it creates more problems throughout the whole body.
Again, this is Ian Hart with backpainrelief4life.com. Go ahead and click the link below if you’re interested in checking out our program to help eliminate back pain as well as prevent future back pain and strengthen the core.”
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.
Quick Spinal Stenosis Relief
“Hey! What’s up? It’s Ian Hart here with backpainrelief4life.com and Back Pain Relief Expert. Today I’m going to speak to you about a protocol that you can do if you’re suffering from Stenosis, that’s going to help take the pain away and then also get you moving better. So that’s something – a very simple technique – that you can do, you can do repetitions of this to help improve your walking and relieving the pain.
So the first thing you may want to do is get against the wall. You’re going to put your hands on the wall, you can also go with your elbows as well. So let’s say when you put your elbows against the wall and then you’re just going to slink your pelvis in slightly to a point where you kind of feel relief. Hold it there for about 10 seconds and then slowly push yourself back up, and then start to walk. And again if you haven’t seen our walking video where I show you how to walk, you’re just going to walk naturally. Loosen up the body, let the shoulders swing, take faster steps a little bit faster steps and then just walk naturally. When you tighten up the body and don’t let yourself walk naturally you’re actually creating more twisting torque on the spine… this is not good and this is going to create more problems later on.
So there you go. That’s a quick video, quick protocol, if you’re suffering from stenosis that’s going to help you progress. You can do more repetitions each day. So say, you do that for about 3 sets each day you walk a little bit longer and you’re going to notice that your pain is relieved. But if you really want a program that’s going to help blood flow and nutrients and oxygen, take compression off the spine and really help relieve your pain, go ahead and check out backpainrelief4life.com. It’s an internationally recognized program that allows people to be relieved of stenosis as well as other bulging disc issues that come along with the back.
So again, this is Ian Hart with backpainrelief4life.com. I hope you enjoyed this. Click that link below and check it out to see if it’s for you.”
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.
Quick Back Pain Relief Technique For The Sedentary
Quick Back Pain Relief Technique For The Sedentary
“Hey! What’s up? It’s Ian Hart here with backpainrelief4life.com and today I’m going to show you a quick technique if you’re sitting down all day and your back starts to get aggravated; how you can take a little bit of pressure off the back and it’s going to help you feel relief right now.
Alright, so this is Ian Hart with backpainrelief4life.com. If you’re suffering from back pain, go ahead and click the link below. Check out our program Back Pain Relief4Life. It’s one of the world’s greatest relief programs. You need no equipment, you only need the knowledge and then you can take yourself out of back pain and prevent it in the future. Go ahead and click that link below.”
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.
“…It Helps All Levels Of Back Pain And Sciatica!”
Facebook Post from Susan Trogdon
Back Pain Relief4Life is the worlds simplest and most effective way to eliminate back pain naturally… without the need for drugs… surgery… or fancy equipment.
Back Pain Relief4Life 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. It is a back pain relief program proven by science and has helped thousands of people across the word eliminate their back pain in an all natural way, all while eliminating hip pain, neck pain, improving sleeping, improving posture, better flexibility, better mobility, improving sex drive, building core strength, back strength and releasing endorphins to get a feeling of euphoria. Back Pain relief for life is a natural medication with only positive side effects. The best part is the cost. It cost less than one co pay at the chiropractor but provides a lifetime of back pain relief from the knowledge you receive.
More than anything, Back Pain Relief4Life is a conduit back to a normal pain free life, so you can spend more time doing the things you love and being with the people you love, free from the worry of the back pain ever returning.
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