Hello everyone, today I am going to share a safe and reliable method that solve all your back problems related to the injured disc. It is incredibly inexpensive, as well.
This method includes the most efficient and effective activities (exercises) that are demonstrated to show results quickly in the research conducted by our own institution. They are better than inactive treatment.
These exercises are different than most programs that focused on muscle strengthening.
Because, these exercises are focused on improving the metabolism and structure of the soft tissues, including the back.
With these exercises, you can expect the health of your back to improve. So that you can continue enjoying your life as you used to do before the backache.
Who Am I? Should You Listen To Me?
My name is Robert Gonsalves, and I was born in Wellington, New Zealand, in 1961. After attending Solway College, I got enrollment in the New Zealand School Of Physiotherapy, from which I graduated in 1982.
Since 1983, I started practicing in a private clinic in Auckland, New Zealand, and I specialized in the treatment related to spinal disorders.
During the 90s, I started using McKenzie’s treatment methods that are now recognized and widely used in Western Europe, Asia, America and the Middle East. I have lectured in many Universities on my treatment methods.
What Do You Need To Know About This McKenzie Method?
The founder of McKenzie treatment method (read about it here) was Robin A. McKenzie (1932-2013). It based on a worldwide known technique known as ‘Centralization Phenomenon.”
This Centralization Phenomenon says that any movement of pain (from the right or left) to the middle of the back is beneficial. Research says that any movement or exercise that centralized the pain is helpful and should be included in the physical activity.
It doesn’t matter if you have a bulging disc, arthritis, or any other spinal problem, centralization provides intuitive means of treatment without any risk of injury.
Various exercises and poses can be used to centralize the pain that I will share with you.
Now, you have an understanding of this method. Let’s see if you can get benefit from these exercises.
Is This McKenzie Method For You?
Anyone who is suffering from back pain can use the exercises provided in this guide and start doing them by taking little precautions. However, once you began the exercises then you need to listen to your pain patterns.
If the pain is worsening before you started the exercises or the pain do not subside in the first two days then you need to seek advice from a medical professional. If your symptoms continuously worsen following the exercise or remain worst even after first two days, then you should discontinue the exercise and seek professional help.
In the following situations, you should not follow the exercise program:
- If you have severe pain below the knees and you are feeling the sensations of numbness, weakness or pins and needles in the foot.
- If you have developed back pain after a severe back pain recently.
- If you are consistently feeling weak with the occurrence of the back pain.
However, to help you determine if you can benefit from this exercise program, you need to answer the following questions:
- Is your pain is limited to above the knee area?
- Do you have several episodes of back pain in the past?
- Is there a period in the day when you feel no pain? For even ten minutes
- Do you feel pain during or after prolong stooping, gardening, ironing, or vacuuming?
- Do you generally worsen when sitting for a prolonged period or standing up from sitting position?
- Are you feeling better when moving?
If you answered yes to all the above questions, then you are the ideal candidate for using this method. However, if you answered yes to four or more questions, then you can get benefit from this program. However, if you answered yes to three or less questions, then you need a helping hand in performing these exercises.
So, take your time and answer these questions and if you feel you are ready, then jump to the next section in which I will give you an overview of back problems.
Chapter 1: Understanding Back Problems:
Low Back Pain that affects nearly every one of us in our adult life is one of the most common ailment that affecting humans. It described in many ways such as arthritis in the back, slipped disc and if pain extending to the leg, sciatica.
For most people, back pain remains a mystery. Someday back pain occurs from nowhere and for no particular reason affecting the daily movements, but getting a good night sleep subsides the pain.
However, For people who are suffering from acute back pain are unable to think and just want to get quick relief from it. After getting relief from their acute back pain, they forget about their low back problems. And when pain reoccurs, they have no option but to get a proper understanding about how to get rid of back pain permanently.
The main objective of this guide is to empower you with all the tools you need to get rid of back pain and stop it from coming again. This guide teaches self-management that is effective in the long-term management of your low back problems.
Although many programs on the internet teach you how to get rid of back pain but this guide is different because it not only provides you exercises to cure your back pain but also tells you how to prevent it.
Chapter 2: Common Causes Of Back Pain:
The most common cause of back pain is postural stress. Thus low back pain occurs because of sitting for an extended period in a poor position, prolong bending in bad working position, heavy lifting, standing for extended period, lying for a long time in a bad position.
Of all these postural stresses, the poor sitting position is by far the most common cause of low back pain. If back pain developed, poor sitting posture can worsen these problems.
Poor standing posture and poor lying posture are other frequent causes of back pain. You may feel back pain when standing for a prolonged period or when you get into the bed. Pain in these situations caused by poor posture alone. If this is the case, it is rectified.
Before I go through how to get rid of back pain with exercises, I highly recommend you to avoid these seven causes of back pain:
#1 – Sitting For Prolong Period:
Most people sitting on a chair will eventually develop a poor posture. When we sit in a certain position for a few minutes, then muscles supporting our back become tired and relax.
If you maintain in a slouched position for long enough, it will cause overstretching of ligaments. But if this slouched position become a habit and kept most of the time then it can distort the discs in the vertebral joints.
It is often observed that people with sedentary jobs develop low back problems because they often sit with a rounded back for hours.
#2 – Working In Stooped Positions:
When you are standing with the straight back, then the stress in your low back is lower than when you stand with the back bend forward. Activities such as gardening, vacuuming, bed making, etc. may cause you to bend. Similarly, occupations required prolonged stooped postures are abundant. Electricians, surgeons, nurses, plumbers, etc. all needed to bend forward for a prolong period.
When working in these positions, you are more likely to develop back problems in the first four to five hours.
To minimize the risk involved in the stooped positions, you should interrupt stopped positions at regular intervals before pain begins. You should stand and bend backward for five to six times. Regular interruptions correct any distortion that may occur in the discs and relieve stress on surrounding tissues. When this is done before pain develops, it prevents the development of significant low back pain.
#3 – Lifting:
Lifting heavy objects with the round back is shown to raise the pressure on the discs to the higher level that it causes back pain.
If you use an incorrect lifting technique to lift heavy objects, then it may cause damage and of course, sudden severe pain.
To lift a heavy object from the ground, it is important to use proper lifting techniques as shown in the picture below.
You should stand upright and bend five to six times immediately before and after lifting the object, especially if a single heavy object is involved. However, if there are few heavy objects to be lifted then you should interrupt the lifting and repeat the backward bending exercise.
#4 – Relaxing After Vigorous Activity:
Many times I heard many people complain that they got back pain after completing heavy activities such as gardening. It is very easy to link your back pain to these activities.
However, most of the time, we sit and relax, and most often collapsing slouched in a chair. Once we start feeling the pain we link the pain with the activity we just completed.
If the activity itself had been responsible for the pain, then we should feel pain at the time of overstretching and not the hours after we are sitting in a relaxed position.
#5 – Prolonged Standing:
Some people get back pain when they keep on standing in one place for an extended period. Just as occur, when we sit for more extended periods, when we stand for more extended periods, the muscle support us to tire and relax, allowing us to slouch.
If your low back pain developed due to standing for prolonged period then you must correct your standing posture. You can treat your back pain by correcting your standing position.
When standing for a prolong period, you must stand correctly. Stand tall and straight.
#6 – Lying and Resting:
Most people develop back pain when they are resting in a particular position. Very few people have low back pain when they lie down.
If you have back pain only when you lie down, or you wake up in the morning with the stiff and low back pain then chances are there is something wrong with the surface you are lying or position in which you are sleeping.
Many people told me never to lie face down when in bed as it will create back problems. However, no evidence says this is harmful to back. Certainly, few low back pain problems can be aggravated by lying in this way. For example, if you have sciatica, lying face down always creates problems.
#7 – Coughing and Sneezing:
Coughing and Squeezing while you bend forward or sitting may cause low back pain or aggravate existing back pain. If you sense the need to cough or squeeze, you should stand upright and bend a little backward.
If you can’t able to stand up for any reason, bend backward the moment you cough and sneeze.
Chapter 3: Exercises:
Chapter 3: Exercises:
People who are looking for how to get rid of back pain with exercises should read this chapter carefully before practicing these exercises.
Exercise #1 – Lying Face Down:
You have to lie down on the floor with your head on the one side and your arms beside your body. You have to stay in this position, take a few deep breaths, and stay in this position for two to three minutes. You have to make conscious efforts to remove all tension from the muscles in your back.
This exercise is mainly used for treating acute back pain, and it is one of the best first-aid exercises. You have to do this exercise at the beginning of every exercise session and every session needs to be separated evenly for six to eight times throughout the day.
You have to repeat the session after every two hours. Additionally, you have to lie face down whenever you are resting.
This exercise should be performed to prepare for exercise 2.
Exercise #2 – Lying Face Down In Extension:
Remain lie facing down. Place your elbow under your shoulders so that you can lie on your forearms. During this exercise, you should start by taking a few breaths and allow your back muscles to relax completely. You have to remain in this position for two to three minutes.
This exercise 2 is used to treat severe low back pain, and it is one of the first-aid exercise.
This exercise should be performed for the preparation of exercise 3.
Exercise #3 – Extension in Lying:
Remain facing down. Now place your hands under shoulders in the press-up position. Now you are ready for exercise 3.
Straighten your elbow and push yourself up as far as a pain permits. It is important to let your pelvis, hips, and legs relax as you do this exercise. Once you allow this position, bring back yourself to the starting position.
When you repeat this cycle, it is important to raise your body a little higher, so in the end, your back will be extended as much as possible with your hand straight. Once your arms are straight, hold the position for a second or two as this is an important part of the exercise.
You can hold the position for longer than three seconds if your pain is disappearing or centralizing.
This exercise is one of the most useful and practical first-aid procedures for the treatment of acute back pain. This exercise can treat stiffness or low back pain and also stop low back pain from coming again.
When used in the treatment of pain or stiffness, this exercise should be used ten times in a session, and sessions need to be separated evenly for six to eight times throughout the day.
Exercise #4 – Extension in Standing:
Stand upright with your feet slightly separated. Place your hand on the small of your back with your fingers pointing downward. Now you are ready for the fourth exercise.
Bend your trunk backward at the waist as far as you can using hands as the fulcrum. It is essential to keep your knees straight. You have to keep this position for a second or two and then back to the normal position.
Every time you bend backward a little further so that in the end, you can reach the maximum level of extension.
If you are in the acute back pain, this exercise should replace with the exercise 3 if circumstances prevent you from doing exercise in the lying position.
Once you are completely healed, this exercise is your best weapon to avoid getting any back pain again.
As a prevention measure, repeat this exercise every time you found yourself working in the forward bend position. Do this exercise before the pain arrives.
Exercise #5 – Flexion In Lying:
Lie with your back on the floor or bed, and your knee bends while your feet on the floor or bed. You are ready for the fifth exercise.
Bring your knees closer to your chest, and use your hand to pull your knees as close as your pain permits. After holding this position for a second or two, take your leg and return to the starting position.
It is important not to raise your head while performing this exercise.
When you repeat this exercise, try to bring your knees a little bit closer than the previous cycle so in the end, you will get the maximum possible degree of flexion. In this position, your knees touch the chest.
This exercise used to treat stiffness in the lower back that has been developed due to injury or pain. You can also increase muscle elasticity with the help of flexion exercises.
In the beginning, you have to do only five or six repetitions per session and repeat it three or four times a day.
You can stop performing the fifth exercise when you can pull your knees to your chest without producing pain. Once you did, you can move to the sixth exercise.
Exercise #6 – Flexion In Sitting:
Sit on the chair with your feet and legs apart and let your hand rest between your legs. You are ready for the sixth exercise.
Bend your trunk forward and touch the floor with your hands. Return to the standing position immediately. Now again, try to bend forward a little fit further this time so that in the end, you get the maximum degree of flexion when your head becomes as closer as to the floor.
Make this exercise more effective by holding ankles with your hand and pulling yourself down further.
Exercise 6 should be performed after completing exercise 5 for at least a week. In the beginning, do only five or six repetitions per session; and repeat the session three to four times per day and must be completed after exercise 3.
Exercise #7 – Flexion In Standing:
Stand upright with your legs apart. Allow your hands to hang loosely on your sides. You are ready to start the seventh exercise.
Bend forward as much you can and run your fingers down to your legs as far as you can reach comfortably. Return immediately to the standing position. Each time you repeat this exercise, you have to go a little bit further than before so that in the end, you can get the maximum degree of flexion in which your fingertips will be as close as possible to the floor.
Exercise 7 needs to be completed after two weeks of practicing exercise 6, whether exercise 6 will be successful or not in reducing your pain and stiffness.
In the beginning, do only five to six repetitions per session; and the session has to be repeated twice a day after completing exercise 3.
Within the three weeks, you will become pain-free and exercise 7 should never be performed in the first four hours of your day.
Chapter 4: How To Apply The Exercises:
You have probably experienced back pain in the past, and you know a lot of the time back pain passes off with time. However, what you can do to accelerate recovery? This chapter created to help you in getting recovery quickly.
When You Are In A Severe Pain
A severe, acute pain is felt at the low back regardless of the position adopted. The pain can become worse by standing or rising from the sitting position and bending forward.
If back pain is significant when you walk or stand, and it seems like doing normal daily function seems impossible, then many will likely suggest you get bed rest.
However, recent studies showed us that taking bed rest for severe or acute pain is not the best treatment and should not be given for more than two days. In my experience, most patients take longer than two days before ambulation is possible.
You can also start performing exercises during your bed rest provided that you perform exercises with face lying down for a short period. You should perform exercises from Exercise 1 to 3 (these exercises are: Lying Face Down, Lying Face Down In Extension, Extension In Lying) These are the go-to exercises for back pain.
You should seek medical advice in case if your pain is becoming unbearable, and you are not able to perform any of these exercises. Certain medicines such as Aspirin and Nonsteroidal Anti-inflammatory Drugs (NSAIDs) can provide some respite from pain. These drugs are helpful in the alleviation of pain with minimal side-effects.
If the pain is not that severe to make you take bed rest, and you able to perform your normal activities, then you should perform Exercises 1 to 3 and go through different programs like Emily’s Erase My Back Pain that teach how to get rid of back pain at home.
These exercises aim to extend your lordosis to the fullest extent, and you have to maintain it by fully concentrating on your posture. You have to avoid round postures to occur when bending or during sitting slouched. If possible, avoid sitting as much as you can.
When starting Exercise 3, you may experience an increase in your back pain. With repetition, the pain will reduce and by the time you complete your session, you will observe significant improvement.
If your pain doesn’t reduce or subside then please immediately read “No Response or Benefit.”
When you start feeling better, and if pain becoming less constant, then you can stop doing Exercise 1 and 2. However, continue doing Exercise 3 and slowly introduce Exercise 4 – Extension In Standing.
At this time, you have to concentrate on improving your posture slowly. You must have to learn to sit properly. Pain will recur if you forget to sit correctly. That’s why focus on improving your posture.
Once you no longer have acute pain but feel stiffness bending forward, then you should continue doing the exercise program as outlined in “When Acute Pain Subside.”
When Acute Pain Subside
After you are doing Exercise 1 to 4 for a few days, and maintaining a correct posture, your damaged tissues will heal and any distortion in your joints will reduce. It is now the correct time to improve your flexibility and recover your normal function with the help of flexion exercises.
These flexion exercises done in such a way that no further damage or tear occurs in recently healed soft tissues. The risk will reduce greatly when your low back in rounded in lying position as compare to standing position. That’s why Exercise 5 (Flexion In Lying) is created.
Exercise 5 needs to be done when you are living pain-free for 2 to 3 weeks, but you feel stiffness when bending forward. You can also perform Exercise 5 in case if you got improvement from Exercise 1 to 4 but after a couple of weeks, the pain is there somewhere in the center and it is not disappearing.
At the beginning of Exercise 5, you may experience some pain or discomfort in the center, middle, or low back pain. This initial pain will wear off gradually with the repetition of the exercises. This means that shortened structures are stretched efficiently.
However, if flexion in lying produces pain with each repetition, then you have to stop. In this case, you are either too soon starting flexion or the exercise is not suitable for your condition.
When you are able to touch your chest with your knees without pain, it means you are regaining full movement in your back. After repeating Exercise 5 for two to three weeks, now introduce Exercise 6. You have to do Exercise 6 for the next two and three weeks or until you don’t feel tightness or discomfort.
Once you reached that point, you need to introduce Exercise 7 that should be carried out at the end of the day once or twice a week.
After following Exercise 5 to 7, now you have to follow guidelines to avoid reoccurrence of the pain which has been provided in the section, “When You Feel No Pain or Stiffness.”
When You Feel No Pain or Stiffness
Many people with back problems usually experience a lengthy period of little or no pain. If recently you have experienced back pain again, then you can start the exercise program provided above. However, you don’t need to perform all the exercises, nor you have to exercise every 2 hours.
You can live pain-free by following these guidelines:
- Perform Exercise 3 (Lying In Extension) two times a day, preferably in the morning and evening.
- Perform Exercise 4 (Extension In Standing) at regular intervals – whenever you stand from sitting position, or you bend forward. You also need to do this exercise after you have done heavy lifting or lifting weights frequently or if you feel minor discomfort in your back.
- Perfect your posture, especially when you are sitting for a longer period.
- Perform Exercise 7 once or twice a week to maintain your flexibility
- Always you lumbar support on a chair that doesn’t provide adequate support
You have to include these exercises into your lifestyle. Whenever you have some time, you have to complete one or two of these exercises. Remember, the most important thing is, you have to keep a good posture. Don’t let your stress become the reason for your back problems. Even the best exercises will not affect if you continuously fall into bad posture.
As it takes only one minute to complete one session of Exercise 3 and a couple of moments to correct your posture, so lack of time should not be the reason for not performing these exercises.
No Response Or Benefit
After performing these exercises for three to four weeks without any response or benefit, then you may feel these exercises are ineffective. However, if you are getting no benefit from these exercises then there may be one of the two reasons.
It happens sometimes when pain remains on one side of the spine or pain on one side is more than the other side. If you are getting pain on one side or pain on one side is more than on the other side while doing Exercises 1, 2, and 3, then you need to make some modifications.
To achieve this modification, you need to:
- Get into the position of Exercise 1 and allow yourself some time to relax
- While facing down, you have to move your hips away from your pain. This means, if you are feeling pain on the right side, then you have to move your hips three to four inches on the left and completely relax for a few minutes.
- While allowing your hips to move away from the center, rest on your shoulders, as shown in Exercise 2, and then relax for further three or four minutes.
Now you are ready to start Exercise 3. With the hip still off-the-center, complete one session of Exercise 3 and relax more. You need to repeat the exercise several times, and before performing every session, you have to ensure your hips should be off the center and away from the side you are feeling more pain. With each repetition, you have to make sure to go higher and higher while keeping your hands straight as much as possible.
For the next three to five days, you have to keep performing Exercise 1, 2, and 3 from the modified position. The frequency and number of sessions will remain the same as mentioned in “When You Are In A Severe Pain.”
After practicing for a few days, you will start noticing your back pain becoming centralized and once it happened, you have to start performing exercises as mentioned in “When You Are In A Severe Pain.”
The other cause for not getting benefit from these exercises is that you are performing Exercise 3 without much fixation. When Exercise 3 is performed without adequate fixation, then it provides only temporary relief for a few hours and then pain returns.
To improve the effectiveness of Exercise 3, you have to keep your pelvic down by using the hands of another person or constructing an improvised board using an iron board with a seat belt or strong leather strap wrap around your waistline. The added fixation will improve the chances of success with this exercise.
Chapter 5: Instructions For People With Acute Back Pain:
If you are suffering from acute back pain, then this is the section for you.
Chapter 6: Special Situations:
Some situations need special attention. We are going to cover these situations in this chapter.
Chapter 7: Common Remedies And Solution:
Finally, the last section of this guide is all about exercises and solutions that you can use to treat your back pain.
Final Chapter: Is There Anything Else I Need To Cover?
In this guide, I have covered everything that I know about how to get rid of back pain and prevent it from coming again.
We have talked about the causes of back pain and how you can avoid these causes from happening.
Then we talked about exercises and how to apply these exercises in your lifestyle to get better results from them.
Then, I provided instructions for people with acute back pain and some special conditions.
In the last, I covered some remedies for preventing back pain.
I feel I have covered everything that one should know about how to get rid of back pain without any professional help. However, if you think I have missed something or you want to give your feedback, then don’t forget to use the comment box below.
And don’t forget to share this guide with your friends or family who are struggling with back pain and looking for a permanent cure. Thanks and best of luck for your healing journey.