How to Free Yourself from Back Pain

You relieve back pain by loosening the grip of back muscle spasms. Whether you know it or not, your back muscles are tight, tired and sore. Here's how to get fast, temporary relief in less than half an hour, by regaining the ability to relax those muscles. This technique has worked with thousands of clients of between one and two hundred practitioners, worldwide.


For an instructional program for long-term relief, click "Self-Help" in the blue navigation bar on that page.

Steps

  1. Image titled Free Yourself from Back Pain Step 1
    1
    TAKE THE STARTING POSITION:
    • on your belly
    • face turned to the right
    • right hand under your left cheek (like a pillow, palm down)
    • left arm loosely by your side
  2. Image titled Free Yourself from Back Pain Step 2
    2
    Slowly lift your straight leg.
  3. Image titled Free Yourself from Back Pain Step 3
    3
    Feel the instant the movement begins. Go slowly.
  4. Image titled Free Yourself from Back Pain Step 4
    4
    Slowly lower your straight leg.
  5. Image titled Free Yourself from Back Pain Step 5
    5
    Feel the last sensation of relaxation, as it happens. Take a deep breath and let everything go.
  6. Image titled Free Yourself from Back Pain Step 6
    6
    REPEAT THIS LEG LIFT FOUR (4) TIMES AT DECREASING LEVELS OF EFFORT.
  7. Image titled Free Yourself from Back Pain Step 7
    7
    Simultaneously lift your left leg, head, and right arm.
  8. Image titled Free Yourself from Back Pain Step 8
    8
    Slowly lower yourself down, take a deep breath and relax completely.
  9. Image titled Free Yourself from Back Pain Step 9
    9
    REPEAT 4 TIMES AT DECREASING LEVELS OF EFFORT.
  10. Image titled Free Yourself from Back Pain Step 10
    10
    SWITCH SIDES AND REPEAT.
  11. Image titled Free Yourself from Back Pain Step 11
    11
    TAKE THE NEXT STARTING POSITION:
    • On your back
    • knees up
    • feet near your buttocks
    • Fingers interlaced behind your head.
    • Elbows out flat on the floor
  12. Image titled Free Yourself from Back Pain Step 12
    12
    Slowly and softly, arch your low back:
    • Inhale.
    • Gently, gradually turn your tailbone down into the surface (arch your low back).
    • Gently press your elbows down.
    • Tug your heels toward your buttocks and hold.
  13. Image titled Free Yourself from Back Pain Step 13
    13
    Flatten your back and gently curl forward.
    • Begin to exhale.
    • Relax your back and gradually press your back onto the surface.
    • Bring your elbows together. (pause)
    • Slowly, gently curl forward enough to feel your front tighten.
    • Press down on your feet.
    • Continue to exhale.
  14. Image titled Free Yourself from Back Pain Step 14
    14
    Use equal strength to curl as you did to arch.
    • Exhale. When your belly tightens ...
    • Bring your elbows together in front.
    • Curl forward and look at the space between your knees.
  15. Image titled Free Yourself from Back Pain Step 15
    15
    REPEAT THIS "ARCH AND CURL" MOVEMENT FOUR TIMES MORE AT DECREASING LEVELS OF EFFORT.
  16. Image titled Free Yourself from Back Pain Step 16
    16
    When finished, stand. You'll notice that, although nothing seemed to happen during the movements, you feel better, already.
  17. Image titled Free Yourself from Back Pain Step 17
    17
    Do these movements for ten minutes daily for a week or two to get more lasting improvement. Many people get just the results they need.

Tips

  • Move softly, evenly, within your comfort/safety zone.
  • Come to complete relaxation between repetitions.
  • Feel the places you tighten when doing these movements.
  • Do many patient, slow repetitions.

Warnings

  • Never cause yourself to cringe from pain or fear of pain
  • Never force a movement into the pain zone. Move to the edge of pain, only.

Article Info

Categories: Back and Joint Care | Pain Management and Recovery