Seltzer - Back to Balance: Heal Your Spine, Heal Your Life

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BACK TO BALANCE:

HEAL YOUR SPINE, HEAL YOUR LIFE

By Raven Sadhaka Seltzer

M.A., E-RYT 500

Copyright 2008, 2013
All rights reserved

Copyright 2008, 2013 Raven Sadhaka Seltzer
All rights reserved.

Second Edition

Published by
Smartbird Publications
P.O. Box 320333
West Roxbury, MA 02132
http://www.selfhealingsolutions.com

ISBN: 978-0-615-81282-3

Library of Congress Catalog Card Number: 2013909269

Cover design by Tricia McMahon

First edition published as:
Get Your Low Back on Track: 30 Days to a Healthier Spine

Copyright 2008 Raven Sadhaka Seltzer
All rights reserved

No part of this printed book or e-book may be reproduced by any mechanical, photographic, or electronic process, or in the form of a phonographic recording, nor may it be stored in a retrieval system, transmitted, or otherwise by copied for public or private useother than for fair use as brief quotations embodied in articles and reviews without prior written permission of the publisher.

This book is strictly educational, offering information of a general nature to help you in your quest for better spinal health and healthier lifestyle management. It does not provide medical advice or prescribe any technique as a form of treatment for physical or medical problems. Should you use any of the information in this book for yourself, which is your constitutional right, the author and the publisher assume no responsibility for how you understand this material or put it into action. Always seek professional medical assistance for diagnosis and treatment. Use any suggestions in this book as a complement or supplement to physical therapy or therapy that is prescribed.

Acknowledgements

My heartfelt thanks go out to friends and family who have supported me on my lifes journey and with this book, through both the original and this latest edition. In particular, thanks to my spiritual teacher, Dr. Barbara DeAngelis, my ALTP & Jyotir Mandala families; my meditation teacher, Dr. Paul Muller-Ortega; my father; my brother Richard for his brainstorming ideas and internet guidance, check out his website at www.samizdat.com ; to Karen Kane, a steadfast friend, supporter and yoga student of mine for many years, and many thanks to my wonderful models in this new edition: Stephanie Laverdiere and Marian Murphy.

Thanks so much for Tresca Weinstein for her fine editing skills in the first edition. A special thanks also goes out to Dr. Tom DeMott who read the manuscript of this edition in order to give an endorsement and ended up serving me as an editor, catching some important points that needed clarifying.

I really appreciate Ellen McFarland for her ongoing support of my classes and workshops and for the use of The Center at Westwoods for our photo shoot.

And I have deep gratitude for my yoga teachers and other mentors over many years of study and practice, in particular, Sudha Carolyn Lundeen, Don and Amba Stapleton, Vidya Carolyn Delluomo, Devarshi Steven Hartman, Stephen Cope, and Lee Albert. And special thanks to Hasita Agathe Nadai and Brahmani Liebman who started me on my Kripalu yoga journey as I was healing from knee surgery, a low back injury and ultimately avoiding spinal fusion surgery.

Finally, to all of the wonderful students and fellow teachers who have come through my life in these past years, especially within the yoga community that has evolved here in Boston Ive learned so much from each of you.

I dedicate this book to my greatest teachers in this lifetime: my mother, Helen Estes Seltzer, who instilled in me her love of writing, and my father, Dick Seltzer, who has always believed in me and been a great source of inspiration.

TABLE OF CONTENTS

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INTRODUCTION TO THE 2 ND EDITION

A lot has happened since I wrote and published the first version of this book: the average American is becoming much more savvy about their health and healing and asking more questions. Holistic healing and preventative care is becoming more popular and accessible as insurance companies and individuals try to cope with the rising costs of primary medical care and treatment. There is also more public awareness around spinal fusions and their possible risks and long-term effects word of mouth and first-hand experience has been a powerful source of knowledge.

I have worked with many more private clients and have learned much from their experiences as well as from my own, ongoing maintenance program, as well as a great deal of transformational spiritual work that I have done during this time. Ive also worked more with clients dealing with cervical nerve impingement and neuropathy. Im happy to report that all of the techniques and practices Ive laid out in this book work equally well for the cervical/thoracic part of the spine as well as the lumbar spine.

It felt like the right time to review and incorporate the useful feedback I received, and to update and revise the wisdom of this book and program. I was happy to receive the expertise and guidance of other practitioners and mentors whom I greatly admire in putting this new version together.

The original title Get Your Low Back on Track: 30 Days to a Healthier Spine was a good one to start with and get the book out there, but many felt that the title did not speak to the whole program which I offer within these pages. It is not just about healing your physical spine it is about healing your life simultaneously from the inside out. It is still designed as a 30-day program and I recommend you follow it that way for the most successful results.

Introduction to the First Edition

Welcome to the program and congratulations on taking a positive step forward on your path of healing. You now have in your possession all of the wisdom and knowledge I used to heal my own spine and avoid surgery, as well as my years of experience in sharing these methods, movements, poses and routines with private clients and group classes. It has been very powerful to witness others take initiative on multiple levels and heal themselves completely. I hope to spread this work and wisdom through my book. With the book, you get to have this wisdom at your disposal and to use without leaving your own home.

This program works the way I do: from the premise that knowledge is power and, more specifically, awareness is power. The fact that you are looking for alternative solutions such as this program indicates that you are already aware that in order to heal your lower back, something must change , and you are the only person who can make that change.

I like to keep things simple and take a holistic approach, so while our goal may be to heal the spine, the entire physical body will be taken into consideration as well as the emotional, psychological, and even spiritual aspects of your life. While you're using this program, I encourage you to learn as much as you can about whats going on with your lower back; ask questions, speak with your medical practitioner, study your x-rays and MRIs; do further research online and find others who are going through a similar situation. Stay open and receive.

Why 30 Days?

Its widely accepted and road-tested that if you can consistently stick to a daily routine for at least 30 days, it is more likely to become a habit. I personally have started many positive habits this way, and thats why I designed this as a 30-day program.

By following the program, you are laying the foundation for your new, healthy spine and your new life. I'll offer facts and statistics as well as anatomy and lifestyle lessons. Each day you will be invited to practice a specific affirmation along with a therapeutic yoga-based movement. You'll find lists of all 30 affirmations and all 30 therapeutic movements in the Appendix; you may want to print these out and carry them around with you, to work or to class. Let the movements turn into a daily routine for you, adding a new one each day. Feel free to mix and match your movements and breath worksome days you may only have time for a 10-minute practice, other days you will have 20 minutes. Any amount of time is better than skipping a day!

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