Back pain is the number one complaint people bring to their doctors in the United States. Its cause stems from several conditions including herniated discs, sciatica, stenosis, back spasms spondylolisthesis, and chronic low back tightness and stiffness. Often, back pain results from years of improper movement due to postural misalignments and imbalances in the body, which, over time, leads to chronic and debilitating pain.

• Back pain is the leading case of disibility worldwide
• As you get older lower back pain becomes more common and painful

Table Of Contents 

• "S" curve spine
• Exercises for your back
• How will I feel after the exercises

A healthy "neutral" spine should be in the shape of an "S" curve, allowing for the full range of motion with no limitations or restrictions! Due to today's technologically driven society, most people' spines have taken on the shape of a "C" curve. Consequently, the load-bearing on the spine becomes distributed unevenly. Once this occurs, the body's natural full range of bodily motion becomes limited. The pain drives other parts of the body to overcompensate, ultimately creating misalignment in the shoulders and hips. Add concave curvature of the spine, and what you end up with is daily pain throughout the body.

Most symptoms are not the cause of our back pain. For example, a herniated or bulging disc isn't the cause but a symptom of the problem… the root cause is a misaligned spine that lacks its healthy "S" curve design.

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Try these exercises to help with your back pain:

On Back Legs Elevated (Use a Chair)
Duration: Hold for at least 5 min
How to Perform:

• Lie on your back, legs elevated 90 degrees onto a large posture block or chair
• Relax your stomach muscles taking deep diaphragmatic breaths (breathing into stomach)
• Hands out to your sided 45 degrees palms up

On Back Block or (Folded Pillow) Squeezes
Duration: 1 set of 60 reps
How To Perform:

• Lie on your back, legs up 90 degrees onto large posture block or chair
• Place Block or folded pillow in between knees, relax your stomach muscles
• Hands out to your sided 45 degrees palms up
• Squeeze and release block for a 1 second hold

Properly rebalancing and realigning the body back to its original anatomical design and allowing the body's weight to be evenly distributed among all the vertebrae of the spine will address the root problem, mitigate the symptoms, and return the spine to its healthy "S" curve design, Ultimately, getting you back to doing all the things you love to do, pain-free!