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Fix My Back Pain From Home
Fix My Back Pain From Home
Thank you for joining us on today’s livestream where we talked about fixing your back pain from home! If you’re part of our membership area you might be familiar with the tips and tricks we share, don’t worry if these tips are new to you but try to take them on board!
*****
Before we get into it don't forget you can:
? Join Our FREE Membership Area Today - Fix your back from home: https://backinshapeprogram.com/join-free
?Book a Video call consultation from anywhere in the world with our consultants: https://backinshapeprogram.com/product/virtual-consultation/
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Acknowledging that back pain is confusing is definitely a first step. There’s thousands of pages of advice on Google for back pain. Exercises generally are given but no explanation as to why it’s helpful. We try to explain what exercises are good, why they work and why we recommend them.
We often say that knee hugs and nerve flossing exercises are not good, so if you’re doing those do stop. It’s common to find them relieving at first but they cause more inflammation in the long-term. You may notice in the Back In Shape membership area that the advice is different to what is often recommended, which can be confusing. Acknowledge that you will likely find someone who recommends these exercises or things like posture belts, everyone has their opinion online.
Cake: If you’ve been eating cake everyday for the last 6 years, one salad is not going to undo the weight gain you’ve probably experienced. When you start integrating the right things, you have to be consistent and allow it time to work.
F.O.C.U.S: Follow One Course Until Successful. If you acknowledge the wrong exercises are bad, trust that our clinic is geared towards back pain specifically and we know spines ins and outs. We deal with back pain everyday so if you follow the things we recommend, you will be able to achieve relief.
What We Recommend:
Learn to re-engage and regain control of the core muscles
The ab muscles are different to the deeper, protective core muscles. If you’re a lady and you’ve had a C-section, core muscle stability is usually neglected in order for the focus to be on the baby, but the right rehabilitation is needed for long-term back health and is sadly often ignored. If you’re generally inactive as well, you might also have weak core muscles. The first step is learning to take back control of your core muscles.
Hip Muscles
Improving the flexibility by stretching them properly. This involves stretching the hip flexors, glutes and hamstrings. This enables you to bend properly so that you don’t need to bend with your back over at the waist. This helps you hips to take more of the burden so your back can heal better. In the membership area, we
...
https://www.youtube.com/watch?v=KphchVfK8y8
Thank you for joining us on today’s livestream where we talked about fixing your back pain from home! If you’re part of our membership area you might be familiar with the tips and tricks we share, don’t worry if these tips are new to you but try to take them on board!
*****
Before we get into it don't forget you can:
? Join Our FREE Membership Area Today - Fix your back from home: https://backinshapeprogram.com/join-free
?Book a Video call consultation from anywhere in the world with our consultants: https://backinshapeprogram.com/product/virtual-consultation/
*****
Acknowledging that back pain is confusing is definitely a first step. There’s thousands of pages of advice on Google for back pain. Exercises generally are given but no explanation as to why it’s helpful. We try to explain what exercises are good, why they work and why we recommend them.
We often say that knee hugs and nerve flossing exercises are not good, so if you’re doing those do stop. It’s common to find them relieving at first but they cause more inflammation in the long-term. You may notice in the Back In Shape membership area that the advice is different to what is often recommended, which can be confusing. Acknowledge that you will likely find someone who recommends these exercises or things like posture belts, everyone has their opinion online.
Cake: If you’ve been eating cake everyday for the last 6 years, one salad is not going to undo the weight gain you’ve probably experienced. When you start integrating the right things, you have to be consistent and allow it time to work.
F.O.C.U.S: Follow One Course Until Successful. If you acknowledge the wrong exercises are bad, trust that our clinic is geared towards back pain specifically and we know spines ins and outs. We deal with back pain everyday so if you follow the things we recommend, you will be able to achieve relief.
What We Recommend:
Learn to re-engage and regain control of the core muscles
The ab muscles are different to the deeper, protective core muscles. If you’re a lady and you’ve had a C-section, core muscle stability is usually neglected in order for the focus to be on the baby, but the right rehabilitation is needed for long-term back health and is sadly often ignored. If you’re generally inactive as well, you might also have weak core muscles. The first step is learning to take back control of your core muscles.
Hip Muscles
Improving the flexibility by stretching them properly. This involves stretching the hip flexors, glutes and hamstrings. This enables you to bend properly so that you don’t need to bend with your back over at the waist. This helps you hips to take more of the burden so your back can heal better. In the membership area, we
...
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Learn more about how The Mayfair Method, a unique combination of treatments at The Mayfair Clinic are used to effectively treat back pain and neck pain as well as their causes.
Visit the article: https://themayfairclinic.com/best-osteopathic-treatment-in-london/
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Stretches For Upper Back Pain
Hi guys, thank you for joining us on today’s livestream where we talked you through 3 stretches you can do to help upper back pain. If you’re not already, please do subscribe to our videos to stay up to date with our latest posts on YouTube.
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Before we get into it don't forget you can:
? Join Our FREE Membership Area Today - Fix your back from home: https://backinshapeprogram.com/join-free
?Book a Video call consultation from anywhere in the world with our consultants: https://backinshapeprogram.com/product/virtual-consultation/
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Why do you get upper back pain?
We showed you in the video a rough drawing of the musculature of the upper body. When we sit frequently hunched over at the desk or slouching for extended periods of time with your head and shoulders forwards, this over-stretches the muscles, which makes them tight. When the muscles are tight it feels like we need to stretch them but knowing they’re already being over-stretched is useful to know how to deal with the problem long-term. When you sit with forward posture, there’s a constant stretch through all directions from the neck out. Your shoulders pulling the muscles forwards is likely to be causing most of that.
What Exercises Can You Do To Help?
Cervical Extensions
Take a strong resistance band held in both hands with the back placed at the back of the neck as we show in the video. Pull the band forwards and lean the head back. This can help to take the pressure off the muscles in the neck. In the deep part of that movement as we show you can also lean the neck to each side to intensify the stretch as well. By using the band we’re making sure the movement is close to the natural and ideal cervical curve. 10 repetitions should help to ease this.
Pectoral Stretch
Lie on your back on the floor and hold the arms at right angles at the side. Don’t arch your back. You may also notice your arms might not touch the floor fully or they might, that can depend on your flexibility. Relax into that stretch and don’t worry if you get some numbness into your fingers at this point, your pectoral muscles can affect some of the nerves causing numbness but it will pass as soon as you finish the stretch. Hold for 3-5 minutes.
Neck Towel Stretch
A towel rolled up to roughly the size of a water bottle, underneath the neck close to the shoulders. Don’t put it too high or you might be looking down towards the feet, this won’t be helpful. You should be looking more upwards and backwards. Relax in the stretch again for 3-5 minutes.
These stretches all help with the underlying causes of tightness in the muscles. To treat the problem long-term, we do have some postural exercises on the membership area introduced at phase 2 to help strengthen t
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Before You Buy A Pillow For Neck Pain | Pillow Neck Pain Relief
Want to book in to see us at the clinic, check out our website first: https://themayfairclinic.com/neck-pain/treatment-for-neck-pain/
Before you buy a pillow for neck pain, it's best to seek professional advice on your neck pain. When it comes to the best pillow if you have neck pain, sorting out your poor posture or forward head posture would be best instead of looking at your pillow neck pain relief. Getting the root cause treated first, will mean that pillow for neck pain relief, pillow for neck posture or best pillow for neck pain side sleeper will not become uncomfortable once your neck pain has resolved.
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If you're thinking of buying a pillow for your neck pain, then stop right now and watch the rest of this video because it will save you a good bit of time and stop your neck pain getting worse.
A lot of people when they've got neck pain, they go 'I can't get sleep properly'. It's because of the inflammation building up in the neck. And I want to try and get a different pillow that will help me properly. If you're a mobile sleeper, you twist around a lot forget about pillows, pillows aren't going to solve the problem - you need to deal with the inflammation in your neck. If you're still sleeper, one of those people who just go to bed like that, and you're out - then yes, a pillow can help. But you still need to take this advice first. Because the positions that we adopt when we have pain, are not necessarily the most effective positions for us long term and can cause problems.
A lot of people with neck pain, they might prop that the head up like that from too many pillows. And it may well be comfortable when you're doing that. But it actually makes the neck worse in the long run. Because you just sleep like that all night which stretches all the structures on the back of the neck, which chances are already injured in some manner. And then it leads you to get worsening and worsening posture over time.
So don't make the mistake of sorting your pillows out before you've sorted your neck out. So if you're getting neck pain go and see someone, see a practitioner. If you've seen any of our other videos, you'll understand our approach to neck pain, how we treat it, how we analyze it, and how we get it better - do that first. Don't buy pillows. We get patients that come in all the time they've tried 1001 different pillows, every pillow on the market, and nothing works. That's because they have neck pain pillows don't cure neck pain, you can get good pillows for your neck. But when you have neck pain, s
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Reformer Pilates for Back Pain | Pilates Exercises for Back Pain Relief
http://themayfairclinic.com/is-pilates-good-for-back-pain/
We get asked a lot at the clinic whether pilates for back pain, in particular pilates for lower back pain, is helpful. In terms of back pain relief exercises, we would say it's much better for core strength to practice pilates exercises or pilates stretches for lower back pain, as opposed to something like yoga.
The type of pilates for lower back pain is also important, we would recommend reformer pilates for back pain as it can be controlled much easier than regular pilates done on mats!
http://themayfairclinic.com/is-pilates-good-for-back-pain/
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When it comes to doing pilates for back pain we really do like this and you'll see us in other videos compared to a yoga class is fundamentally is strengthening the core section you back and done in a controlled and progressive manner is a really really helpful set of activities that you can do and we personally like patients to go down the reformer pilates where you've got next to no impact it's very controlled and it's all about engaging this section of the core, strengthening you know quite a lot of cases of back pain once we've got the injury healed, so to speak, and we've started the patient with some basic core stability and learning to activate their core. Sending them for pilates, to reformer pilates, is often a really, really smart move and something that they can progress with the long term and enjoy and really get to grips with which we're really, really happy about because a lot of cases of particularly chronic back pain need an element of strengthening support. Pilates is a good way of doing that. It's not something we do in clinic, but it is something we encourage patients to do in their own time.
http://themayfairclinic.com/is-pilates-good-for-back-pain/
#pilates #backpain #TheMayfairClinic
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Let’s discuss the importance of understanding the root cause of your back pain and how it might not be as vulnerable as you think!
Watch the full podcast here: https://backinshapeprogram.com/2023/06/debunking-lower-back-pain-fears-your-diagnosis-and-the-path-to-being-pain-free/
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How To Fix My Lower Back Pain At Home for the full article https://themayfairclinic.com/how-to-fix-lower-back-pain-at-home/
Hi guys, thank you for joining us for today’s livestream. Today we’re talking about resolving your lower back from home, telling you how to recognise the problem, understand cutting out bad habits is important and a suitable follow up plan for you to get involved in.
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Before we get into it don't forget you can:
? Join Our FREE Membership Area Today - Fix your back from home: https://backinshapeprogram.com/join-free
?Book a Video call consultation from anywhere in the world with our consultants: https://backinshapeprogram.com/product/virtual-consultation/
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There are things you’re doing that might be doing some harm, which may lead to challenges down the line. Your spine should have a natural lordosis that allows it to absorb shock effectively. Problems occur when you have an alteration to this lordosis that can change how your spine deals with the load of gravity on a daily basis. Repetitive stress and strain on the spine is a common cause of this loss of lordosis, but it can also be a one off trauma.
What bad habits should you be avoiding? Avoid heat on lower back pain. This is putting heat packs or having a hot shower or hot bath when you have pain. Inflammation builds up from an injury which heat can make worse. It often feels good at the time, especially on the muscles, but it’s not productive long-term. If you’ve been using heat on your back pain long-term then it’s likely not helping so try ice instead. Apply it for 3-5 minutes, a few times a day.
Nerve flossing & forward bending movements: forward bending is not helpful as it temporarily opens up the spaces the nerves travel through. This can feel good at the time, but it can allow further inflammation to occupy the space, which when you then stand up straight will cause a lot of pain. Forward bending is so highly recommended but it targets the symptoms, at the detriment to making the overall problem worse.
Join our membership area for free at www.backinshapeapp.com to better understand what stretches and exercises will work much better for you. We show you how to do these effectively to give you the very best chance to relieve your lower back pain. We also show you how to do the lumbar disc stretch, which helps to unload the muscles and joints.
The questions we answered today were:
It would be useful to know how to bend correctly?
Bending should come at the hip joint, we will do this as a full video as you do need to do this sensibly. A lot of people bend at the waist, not at the hip.
I’ve got a scoliosis, spondylosis and a bulging disc, I’ve been doing the exercises, am I doing the right things?
If you’ve had the problems
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Back pain - NHS Choices
www.nhs.uk/Conditions/Back-pain/Pages/Introduction.aspx
Lower Back Pain Symptoms, Diagnosis, and Treatment - Spine-Health
https://www.spine-health.com/...back-pain/lower-back-pain-symptoms-diagnosis-and-...
Back pain - Wikipedia
https://en.wikipedia.org/wiki/Back_pain
9 Highly Effective Treatments For Lower-Back Pain - Prevention
www.prevention.com/health/health.../highly-effective-treatments-for-lower-back-pain
14 Tips to Relieve Back Pain in Pictures - WebMD
www.webmd.com/pain-management/recurring-pain-11/slideshow-relieving-back-pain
healthfinder.gov - Prevent Back Pain
https://healthfinder.gov/HealthTopics/Category/everyday-healthy.../prevent-back-pain
Natural home remedies: Back pain | Best Health Magazine
www.besthealthmag.ca/best-you/home-remedies/natural-home-remedies-back-pain/
Back Pain: Symptoms & Complications - WebMD
http://www.webmd.com/back-pain/guide/back-pain-symptoms-types
Back pain treatments and causes | Healthcare | Bupa UK
https://www.bupa.co.uk/health-information/directory/b/back-pain
Back pain | Arthritis Research UK
www.arthritisresearchuk.org/arthritis-information/conditions/back-pain.aspx
Back pain
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Is Bed Rest Good For Back Pain? How Can I Fix My Lower Back Pain?
Thank you for joining us for today’s livestream where we talked about whether you should be resting in bed if you’re struggling with your back pain. This is something we see and hear very commonly amongst back pain sufferers, often people think that their pain is too bad to do rehabilitation or think getting up and moving around will cause them more harm than good.
https://backinshapeprogram.com/2020/08/is-bed-rest-good-for-back-pain/
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⭐ Join Back In Shape here for free [no CC required] https://backinshapeprogram.com/join-free
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? To download the full Phase 1 PDF here: https://backinshapeprogram.com/product/phase-1-back-in-shape-digital-download/
Bed rest has in the past been recommended for back pain, which is why it’s often deemed an appropriate thing to do. A back injury is an injury, so we want to reduce the amount of load that area is under as well as stop any further injury. Build up of inflammation in the lower back is often the cause of these symptoms occurring.
If you have an ankle injury, you’d probably get a boot put on to reduce the strain and allow it to heal uninterrupted. You might also have a crutch to support your body. When you do this, the muscle wastes around the area because it’s not being used. The outcome of this is that it heals, but it’s now very weak and unsupported. It needs extensive rehabilitation to prevent a reoccurrence.
Lying in bed for a number of days or weeks is not going to be favourable for back pain because it’s unfavourable in daily life. If you stay in bed, once you get up and moving again, you have large centres of mass that the spine then has to go straight into supporting again. The muscles in the core are the ones that are going to support your spine in handling that load, which will waste considerably when they’re not used for a period of time such as in the case of bed rest. It allows for a good environment to heal, but it creates a vast incompetence that you then have to overcome.
The Phase 1 exercises will be helpful if you are in the situation where you feel you should rest in bed rather than move around.
Live Q&A towards the end of the livestream.
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#BackInShape #BackPain #BedRest
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