Sutherland - The Essential Lower Back Pain Exercise Guide: Treat Low Back Pain at Home in Just Twenty-One Days
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The Essential Lower Back Pain Exercise Guide: Treat Low Back Pain at Home in Just Twenty-One Days: summary, description and annotation
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How I Reversed My Severe, Low Back Pain in Only Three Weeks, without Surgery, Physical Therapy, or Pain PillsWhen back pain strikes, it can ruin your life. Reaching for painkillers and going the bed rest route can be ineffective and even dangerous for your health.Hi, Im Morgan, and for 18 years, Ive been massaging clients who are dealing with low back pain. But when the tables were turned, and I was the one who injured my back it wasnt massage that healed my low back pain... instead, it was a series of highly targeted exercises!Inspired by my experience with reversing my severe low back pain, and fueled by a vibrant enthusiasm to share these exercise routines with anyone who has back pain, I began to passionately research how to quickly cure back pain at home. I learned a wealth of information.In The Essential Lower Back Pain Exercise Guide, youll learn about my 21-Day, Low Back Pain Relief Program that anyone can use to eliminate low back pain, reverse bad posture, and get better sleep.Youll also learn these important concepts to help change your life.How to stand correctly in six moves.How to sit correctly in eight moves.A 15-minute, doctor-recommended back pain relief exercise routine.Six foam-rolling moves to conquer back pain.A 90-second, tennis-ball method for low back pain relief.A 6-minute emergency treatment thats safe for herniated and bulging discs.Seven exercises to prevent future back spasms and herniated discs.Seven resistance-band exercises for low back pain.Four moves to do before you roll out of bed.Plus much, much more.If you can make time to do a daily 15- to 30-minute back pain relief exercise routine, youll soon be on your way to feeling good again. Its essential to feel your best to make the most of every day. Let me show you how!
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The Essential Lower Back Pain Exercise Guide
Treat Low Back Pain at Home
in Just Twenty-One Days
Morgan Sutherland, L.M.T.
The Essential Lower Back Pain Exercise Guide
Copyright 2018 Morgan Sutherland
All rights reserved.
No part of this book may be reproduced in any form without permission in writing from the author. Reviewers may quote brief passages in reviews. The information contained in this book is current at the time of this writing. Although all attempts have been made to verify the information provided in this publication, neither the author nor the publisher assume any responsibility for errors, omissions, or contrary interpretations of the subject matter herein.
This book is for entertainment purposes only. The views expressed are those of the author alone and should not be taken as expert instruction or commands. The reader is responsible for his or her own actions.
At times links might be used to illustrate a point, technique, or best practice. These will reference products I have found useful, but please do your own research, make appropriate comparisons, and form your own decisions as to which products will work best for you. Links to products are used to illustrate points, because they are the examples with which I am most familiar.
Photos: Online images, labeled for reuse
Illustrations: Copyright Morgan Sutherland
Cover image: 123RF
Contents
Free Bonus Videos
To watch the videos of the exercises inside The Essential Lower Back Pain Exercise Guide, simply open a Web browser and navigate to http://morganmassage.com/backpainvideo . Youll be redirected to Udemy.com, where you can enroll in my FREE video course, Low Back Pain Relief Secrets .
TO WATCH THE FREE VIDEOS, VISIT:
MORGANMASSAGE.COM/BACKPAINVIDEO
Medical Disclaimer
The information provided in this book is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Never disregard or delay seeking professional medical advice, because of something you read in this book. Never rely on information in this book in place of seeking professional medical advice.
Morgan Sutherland is not responsible or liable for any advice, course of treatment, diagnosis, other information, services, and/or products that you obtain in this book. You are encouraged to consult with your doctor or healthcare provider with regard to the information contained in this book. After reading this book, you are encouraged to review the information carefully with your professional healthcare provider.
Personal Disclaimer
I am not a doctor. The information I provide is based on my personal experiences and research as a licensed massage therapist. Any recommendations I make about posture, exercise, stretching, and massage should be discussed between you and your professional healthcare provider to prevent any risk to your health.
My Back Pain Story
I never imagined Id ever get back pain, but it was a scorching hot July day and somebody had to lug that 60-pound Friedrich air conditioner up a flight of stairs. That somebody was me, and I threw my back out in the process.
The pain started as a sharp pain in my left, upper hip region, and when I went to sleep, I felt a burning sensation in my lower spine. It was a horrible beginning to my summer, even though I did have cool air for my family, as a result of my labors.
I had to limp around, and it took everything in me to not walk with a grimace, moaning and groaning in agony. I couldnt stop moving, because my work kept me on my feet all day. It also didnt help that I had a long commute. Instead of being overjoyed by the enthusiastic greetings of my kids when I arrived home, I would dodge their hugs and collapse on the floor in agony.
But what really did me in was taking my family to the beach right after the initial back injury. I dropped them off at the beach entrance with half the beach gear and then parked. I then had to walk about a mile uphill, lugging the remaining beach gear. I could feel my lower back twinge, as I suffered my way up the hill.
Not being the pill-popping type, I refused to take a muscle relaxant. So, instead I took two doses of 200 milligrams of ibuprofen. It didnt make a dent in the pain or help me get a good nights sleep .
My lower back and hip were in bad shape. I needed to take action and get help fast.
As a professional massage therapist, I had witnessed the effectiveness of deep-tissue massage on lower back pain. Unfortunately, I was leery that even a skilled massage therapist could help me relieve the pain, because the therapist has to be extra cautious to avoid massaging directly over the injured muscles. I didnt want to make things worse.
A colleague referred me to a well-known orthopedic acupuncturist, who works with a number of prominent physical therapists.
Regrettably, that didnt do the trick, and I limped away feeling frustrated, because the pain was still there. I started to get nervous.
Dark, depressing thoughts clouded my mind with what if scenarios, like what if Ive truly damaged my back and wont be able to provide for my family. But I needed to shake these negative thoughts out of my head, if not for me, then for the sake of my wife and kids.
Since the days were longer, we took after-dinner walks at a nearby recreation center, which had a soccer field and a track. My wife power walked away, pushing our two year old in the stroller, as I slowly hobbled at a snails pace. I felt embarrassed, as if I had aged 30 years, and had stressful thoughts of what if I cant work, what if its really something that needs surgery. I couldnt see a silver lining .
A dark cloud of despair followed me around the track as I dragged my bodyI was a sorry sight. Sitting began bothering me, and walking on hard floors REALLY bothered me. I could feel the pain in my hip joints and hot burning pain at the base of my lower back.
I was living a nightmare and I knew it was time to see my doctor. Miraculously, I was able to get an appointment right away. What he shared with me changed the course of my back pain for the better.
My doctor, who happened to be a doctor of osteopathic medicine (DO), assessed my back and ruled out disc herniation, because there was no leg weakness and sensory loss (phew!). It wasnt sciatica, because there wasnt any radiating pain down my leg. I was diagnosed as having lumbar disc disease, which sounds scary, but in layman terms means nonspecific or mechanical low back pain. My back felt worse with flexion or forward bending and felt better with extension.
He performed a 3-second technique a couple of times and then asked me to walk across the room. The pain in my left hip had considerably decreased but was still there. He told me that within a week or so I should be feeling a lot less pain and recommended a number of stretches and lumbar stabilization/core strengthening exercises.
I took action and practiced all the exercises he recommended at least one to two times per day. Within three weeks of my doctors visit, I was pain free and my back was stronger.
~~~~ ~
After my lower back pain had vanished, I made it my mission to share these back-pain relief secrets with my massage clients who suffered from acute and chronic back pain.
I called it The Essential Lower Back Pain Exercise Guide.
When back pain strikes, it can ruin your life. Reaching for opiates as a quick fix can be ineffective and even dangerous for your health.
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