Treat Your Own Back Pain And Sciatica | Mark Perren-Jones | Skillshare
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19 Lessons (42m)
    • 1. Welcome to my course

    • 2. The 3 Major Causes of Back Pain

    • 3. When am I Harming My Back Everyday?

    • 4. Proper Spinal Alignment - What Is It?

    • 5. What is One of the Worst Things I do to My Back Everyday?

    • 6. What Must I do Instead?

    • 7. An Easy Way to Start Saving My Back Everyday

    • 8. Correct Sitting Posture-The Myths

    • 9. The Shocking Facts from Excessive Sitting

    • 10. 2 Fabulous Micro Break Exercises

    • 11. Forming a New Habit - Hip Hinging

    • 12. The Importance of Abdominal Bracing

    • 13. The 3 Bending & Lifting Techniques

    • 14. Why do these Exercises work so well?

    • 15. The world's easiest exercise

    • 16. The Fix for One Sided Pain

    • 17. An Easy Alternative Exercise

    • 18. When you should use these Exercises

    • 19. One of the Best ways to keep your back muscles healthy


About This Class

Mark has helped thousands of back pain sufferers worldwide with this incredibly complete course. These are exactly the same techniques that he teaches his clients in his award-winning spa.

"Really a Huge Help for Back Pain."

"I took this course with a terribly sore back. I have had numerous injuries over the years and even had a procedure about 8 years ago that gave some relief. The pain had returned in force over the past few months due to a recent injury. I began doing the exercises just about 4 days ago and have had improvement. I am actually sleeping through the night again. I highly recommend this course if you are dealing with back pain or even if you just want to learn how to keep your spine pain free. Thank you Mark Perren-Jones for making this course!" Tracey Toy

" Great Course! This is exactly what I have been looking for for over 5 years!"

"When I see this course for the first time, I thought "Wow, this is the thing I have been looking for...". This is a perfect solution for my condition. Loving this course a the point and valuable content. Thanks, Mark !" MIDHUM

"Your video is the most comprehensive, simplistic and explicit presentation, I have ever had the pleasure of seeing. The description and demonstrations of cause and how it relates to function and furthermore, pain reduction is easy to understand and in a positive manner, invites self-participation. Any individual, that appreciates the care of one's back needs to have this video. Putting the information into practice over the last few days have truly been rewarding." Rick K


In this course, you are going to learn how easy it is for you to fix your own back pain, sciatica, degenerative disc disease or even spinal stenosis!

You will also learn exactly what causes your back pain and disc bulges so that you can then finally stop harming your back. As you will see, it is absolutely essential that you first remove the causes of your back pain to ever hope to have a pain free back permanently.

Once you have learned the causes of your back pain and start implementing the postural corrections, correct bending and lifting techniques etc in your daily life you will then be on the path to healing your back instead of harming it all day every day.

In the course, you will learn specific exercises that you need to do to remove your back pain and treat any disc bulges and pinched nerves. You will learn exactly how and why these exercises work so that you have a clear understanding of what it is your doing to remove your pain and radiating symptoms ( such as numbness, tingling or pain in the legs, buttocks or feet if you have any).

You will also learn other pain relieving techniques such as how to help trigger point pain and knots in your upper and lower back

Once you have studied this course, you will then know:

  • What causes your back pain and how to remove those causes from your daily life so that your back can finally get a chance to heal and you can become pain-free.
  • How to treat your own back pain without drugs, treatments or surgery.
  • What causes your discs to bulge and nerves to become pinched and how to avoid this happening in the future.
  • How to save 1000's of dollars on unnecessary treatments.
  • How to fix your own back pain if you should ever have a recurrence of your symptoms ever again.


1. Welcome to my course: I am. Welcome to the spinal institutes. Three steps to a pain free back. Have you ever wondered how you back goes out? You know, this might have happened to you or a cousin or a friend, but everyone knows some of all they did was bend over. They picked up the soap from the shower or a pencil, and then suddenly there in searing pain, or they went into the fridge and then suddenly are there Back goes out. Well, how does this happen? I mean, we look up, put it this way. I understand it. If my friend came up to me and said, I've hurt my back again. Yeah. Hasn't happened for six months, but they're good. Bang. I'm in bed again. With muscle relaxants laid flat on my back for two days again, I said, Well, what do you do? Well, I'm trying to pick up a train, will not understand that because the trains heavy right you go. Yeah, that's way too much for your back to cut with. But toe pick up a pencil and your back goes out. So what's really happening here? Are bats really that Fred jar that we can pick up something as tiny as a pencil or or a shampoo bottle and suddenly were left in searing pain again. I'm gonna teach you today and have free step method. What causes your back to go out what is actually happening? So then you can avoid it happening in the future now because unless we remove the causes of your back pain, well, let me show you an example. His Ralph Ralph suffers from back pain. Round suffers from back pain because I hit him with a baseball bat across the back. Oh, die every day. Yeah, I hit him when he's slouching in front of a computer when he's bending forward in the garden, hit him and hit him, I hit him. To tell you the truth, it's quite fun, But I'm fortunate for raffle. It doesn't say the joy in it. So let me ask you this. If I asked, you will be the best way to help his back pain. What would you say? Get some chiropractic treatments. It's a massage. Acupuncture. Get his shockers balanced, check his diet, get made a stop hitting him with a baseball bat across the back. Well, that's not a bad idea is it? You see, the cause of rounds back pain is may hitting him with his bet across his back. Right? And if Ralph, when you got any treatments and spent all his money on medications or chiropractic treatment, for example, without having may stopping, hitting him across the back with a bat. Well, you see, this is the cause of his back pain, right? For him to spend all of his hard earned money, not to mention his precious time without just wasting his money to be right down, right? Crazy, wouldn't it? Because we've not got rid of the cause, May with the bet. But this is what the majority of people do their best goes out there going, get treatment, but they've never, ever even thought about perhaps what causes their back pain. So I'm going to show you in the very first step. What are the things that harm your back so that now you can heal your back? The second step, we're gonna look a pain relieving exercises and deal with anything like spinal stenosis. Sigh, Attica. I'm going to show these exercises. These exercises are inspired by Robert Mackenzie, a brilliant physiotherapist on These have helped millions of people worldwide. And step three of the three step method. I'm gonna show you how you can maintain your healthy spine. 2. The 3 Major Causes of Back Pain: someone would to remove the causes of your lower back pain. We need to find out what are the major causes of Lagerback failure Now. The 1st 1 is really, really it's It's a large impact. For example, your honest could do when you go over a massive jump on, you have a huge impact, which is just way too much for your spine. That's very rarely happen. The 2nd 1 is repeated flexion off your lumber spine, and the 3rd 1 is sustained Flexion. I'll go into these a little bit more to think rounding your lower back, you see, because your spine doesn't like to have a lot of movement, and this is what happens when your back goes up. You say every time you're sort of flexing and rounding your lower back, think of this stick is like your spine. If I keep doing this or like a couple wife, I continue to do this. It will weaken and then finally, it will snap your back doesn't exactly snap, but what happens is cumulative trauma of either repeated flexion or sustain flexion. And again, I'll go into this in a little more detail in the second. But just for the moment. Think that that's what happens when you go to pick up that pencil or that cake of soap and you're laying flat out in the better get on with muscle relaxants simply because it was the straw that broke the camel's back if you like. It was just that last little trauma of cumulative traumas to your lower back, because your spy can only take so much of his bending and flexing. All right, so repeated flexion is Let's say you're bending to pick up things and your God and your rounding out this lower back you've lost that in would curve the lumber curve that I have now, and I'm standing up and you're standing up straight. That inward curve is what we call a neutral spine. But when what happens we get into trouble is when you start to round out that lower back and lose that curve, OK, you repeatedly doing that, you're continually doing damage. So you think you're going to the garden you're weeding or picking things up on overtime trauma after micro trauma and this what happens? It'll finally your back can't take it anymore. Add to that sustained flexion meaning once again you have rounded out. They've lost that could think yourself slouched in front of the TV or computer like this sitting out there once again. You see, I've lost that in would curve. The lumber curve is gone. So what is happening here? Let me tell you when you lose, that could think of it like this. Well, you've got that inward curves your spine. Think of my hands. Your vertebrae. Okay, Imagine I've got a balloon between my hands that represents your disk. What happens is when you do this, you flex the spine. Okay? You're flexing the spine. So imagine the vertebrae, then do this. They flex now imagines that balloons here, and I flex like that. What happens to the balloon? It bulges out this way. Right? Well, that's representative disk, and that's pretty much what happens The inside of the disc then migrates backwards. Do it for a little while, and that's when you'll get that back stiffness. Okay, Sitting in bad position or leaning into the garden and then you get up and you just bend backwards and be stiff. But if you do this long enough, you start to damage the soft tissues on the disc will migrate further backwards, and then you can have really large back pain. If it then protrudes even further, it could stop pressing on nerves. Such a sigh. Attica. So we need to stop doing this. We need to keep what is called neutral spine. So we're gonna have to work on bending techniques, lifting techniques, sitting techniques. No more slouching. You need to feel like you're sitting toll standing, tall walking, talk. 3. When am I Harming My Back Everyday?: So let's just take a closer look. When it is, you could possibly be harming your back all day H and every day. Well, let's start from by the time you get out of bed in the morning. You, uh, laying in bed? You got to get up out of bed, just rounded the lower back. That's another one of these already. You haven't even got out of bed and you've already hard to lower back. Then you're gonna put on your slippers. Ah, rounded you lower back again. You're going to get off a bit. Rounded your lower back again. You go into the toilet seat down on the toilet around your lower back. Get off Ranjha. Lower back. Clean your teeth round in your lower back and on and on repeatedly repeatedly flexing that lower back. Remember, micro trauma after market. We haven't even got you out of the bedroom yet. Then you go. Let's, for example, to the kitchen. Where you going? To the laptop. So then you're sitting at the laptop and your slouched in front of the laptop, checking your emails in the morning, sipping on your coffee with this sustained, rounded, fully flex lower back continually, continually flexing that lower, back, over and over and over again. And we still haven't even got you out of the house. So imagine all of these things micro trauma after micro trauma. So you start to get to understanding of what's going on now, what is it that we should be doing? 4. Proper Spinal Alignment - What Is It?: so I want to make sure that you're clear on what neutral spine is. I just see when I'm standing up here in good posture. They had that inward or lord idiotic lumber curve. That's a natural curve. That's what you must maintain scored neutral spine. What we don't want is that flexed spine. Okay, we want to keep that in wood, lot of curve. So that is what we want to achieve to protect their backs. Not this in bending and lifting, nor in a slouched position. So let's have a look how we go about our daily lives doing a daily tasks with neutral spine . 5. What is One of the Worst Things I do to My Back Everyday?: Okay, so let's start feeling it back instead of harming it all day, every day. So let's start from getting out of bed. What's the best way to get out of bed instead of rounding your spine? Let's do it again. The correct way. So now when you're going to get out of bed instead of rounding it, you roll onto your side. You can use your elbows and arms to push yourself up. Just like that. It's simple is that we have already kept that neutral spine from the very first time. Now, let me tell you this in the morning overnight, what happens is to your discs. They're like sponges, and they will absorb nutrients border, and so they swell up. There's a lot more pressure on your spine in the morning. In fact, in that first hour before you get out of bed that very first hour you have a 300% greater risk of disk damage on a 70% greater risk of ligament damage that in the very first, because after that based out toe, stop out the nutrients and the pressure goes off the spine. So you have to be extremely careful in that very first our getting out of it. So one of the worst things that you could possibly do is to get straight out of bed, on around the lower back, to do some bending, touching toes exercises as this. With such a high risk, it has one of the worst things you could do. So now, getting out of bed, you're going to roll onto your side, keep the inward arts that neutral spine, push yourself up, and then you're going to get out of bed that way. So how you gonna get out of mid? Let's look at that. 6. What Must I do Instead?: Okay, So what we would do is show you the difference between getting out of bed with a rounded spine and with a neutral spine keeping the inward curve because the difference is night and day when it comes to your lumber spine. All right. So instead of rounding a lot of bed and getting up like you probably do, what we're going to do now is keep that it would curve, get your legs spread wide apart for a firm basis, a strong base of support and then up like that. All right, so you show you against getting in and out of bed, you're going to the same thing. You keep that arch up like that. A nice Alexander technique. When you do this is think of getting pulled from the head pulled upward at a 45 degree angle. So getting that that night elongation of as you get pulled up. So for Seiden. Look, of this is when you get out. You kept this here. We're hinging it the hips and that's I'm gonna get into that in a minute. Okay, So what we're gonna do is come up getting pulled up as you come up like that and you can see there's no movement taking place here. Now we'll get onto it now with getting in and out of chairs, using hips, hinging at the hips. Let's have a look of getting in and out of chairs. 7. An Easy Way to Start Saving My Back Everyday: Okay, So let's look at how to save your back every time you get in and out of chairs. Okay? So you get out of the car, your chairs in the sofas, how to get out, You're gonna remember. Just like I showed you in the bid. Have the feet nice. And what makes you stronger. You can use your hands. And what we're not going to do, of course, is what you've probably been doing each and every time. Traumatizing your lower back is by doing rounding out like this. Then come me up like this, saying, coming back down, Most people do a bottle of plonk. Plunk. That's it. And slouch in front of the TV. Okay, so how are we going to do it now? We're gonna have fake quite apart, nice and strong. Keep that in. Would curve think we're going to have the feeling Alexander technique getting pulled up towards that way? And boom just saved you back again, coming back down exactly the same thing coming down. Okay, The bending is at the hips, which I'm going to show you in a minute. But here we go. So we keep that curve. There's no emotion going in between this in this in the spine here and there we go again. Not only you saving your back, but you're also strengthen your leg group muscles and lower back muscles. So in their chairs like this, you can use your hands for support. Your grain strength. That's the way we're going to do it. Getting pulled up back down. Every time you have a chance to sit down or stand up, you have a chance to harm you back or he'll your back. 8. Correct Sitting Posture-The Myths: Okay, So I hear the question you're asking, What do you do if you've got a stool that doesn't have a back? So you can put a lumber support in there? Where is the correct positioning? Well, remember I told you about getting that feeling of being elongated, so you feel like you're being pulled up through there. But also, here's another thing to remember. If this is fully flexed on, this is fully extended. Just come back a touch and that's correct position. Okay, so if you're sitting on a stool, you're okay so that I don't wanna be all the way extended because that's going to hurt your back. To be in that position that's fully flexed, fully extended. Just come back. A touch from the full extended. Just come back a touch. And there you are. There's your position. If you're on a bench or a stool 9. The Shocking Facts from Excessive Sitting: another point must be made here. So now they have good posture and know that changing the position is also essential. You must also know that is vital to take micro breaks regularly throughout today. Every hour you must. Now I stress you must get up from your chair. Why is it so important? Well, I'm glad you asked. The Mayo Clinic rights researchers have linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome, a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much Sitting also seems to increase the risk of death from cardiovascular disease and cancer. One recent study compared adults who spend less than two hours a day in front of the TV or other screen based entertainment with those who logged more than four hours a day of recreational screen time. Those with greatest screen time had a nearly 50% increased risk of death from any cause, and also about 125% increased risk of events associated with cardiovascular disease, such as angina or heart attack, that is, from the Mayo Clinic 10. 2 Fabulous Micro Break Exercises: so I hope that's convinced your little more to get out of your seated posture. Take micro breaks. It's super important not only for your concentration, your work, but also for your body. Now, when you get up, you can walk around, take a little break. Also, here's a nice little thing you can do. Put your hands the base of your spine. Use him as a pivot point. Don't Benjani's on. What you going to do if they're 10 repetitions of this? What that does is extend your lower back. You've seen my hands at the base of my spine and you're trying to go back further and further as you go. What that does is counter at the flexion in your spine. If you do get into a to a more flex position, that extension is extremely good to migrate the center of the disc in your lumber spine more forward. The other thing you could do is a thing called Brugger Release position now because we are always like this in front of a computer, flexed here flexed effects. Here. What we're gonna do is basically the opposite. So here's another thing you can do. You can do one or the other. We can do both what we're going to do. We're going to stand tall, lift up through the chest, Have your your feet well called tend to to just slightly pivoted outwards. Chest up. You're going to bend your hands back, extend the wrists, and then turn them outwards like this up through your chest. Okay, So let you do it again. Extend and turn outwards and fill your shoulder blades. Coming down on back is if you've got a pencil between your shoulder blades. You're not bringing your shoulders up. You are drawing your shoulder blades back and down. Okay, So you lifting up, back and down, Okay. Feel alone. Guided through the spine. And then what you could do. Imagine you've got a candle out in front of you and you're going to breathe through personal it as if you want that candle to flicker, but not to blow out the candle. So I don't know this and then you're feeling a steady stream and you could do a few of these deep abdominal breathing and get into the habit of doing that. This doesn't opposite postures from internal rotation flexion. We're extending external rotation the opposite of all these seated postures. Really fantastic. Do that in your micro breaks. Take regular micro breaks. You're going to feel a lot better. 11. Forming a New Habit - Hip Hinging: Okay. Now what we want to do is look at bending and lifting, cause it's the nothing. Remember the repetitive flexion of the spine repeatedly bending over to pick up things bending? We're going to show you how to do that and had a groove in these motions because these air habits you're going to have to form it's going to do this consciously. And maybe each time you get into the into the bed onto a chair, you're gonna have to maybe take a second to think how to do it each time, all right, until it becomes natural. All right. So let's just have a look at bending now, I said before, we got a hinge at the hips. The difference is this flexing rounding the lower back or keeping that and the movement comes from the hips. Okay, so what you can do is put a hand on your stomach, a hand on your lower back here just to make sure there's no movement taking place. As you do that there are no movement. You can actually round your back to see the difference. Okay, so there should be no movement as you're doing this. And when you're doing it this way. Your muscles are activated. It's virtually impossible to do disk damage as you do it through hip hinging. As soon as you stop hinging at the hips and goat around your lower back, the muscles are no longer supporting you on all that weight. All that pressure goes onto your ligaments and disks and set you up for injury again. So you want to practice this groove this in as you're bending and lifting, going in and out of chairs. That's what you want to keep that in wood lumber curve at all times. 12. The Importance of Abdominal Bracing: All right. So now we looked at neutral spine, keeping a neutral spine hinging at the hips were going at another component. That's also extremely important. And that's called abdominal bracing. Now, what that means is we're going to get you to contract this court. You've got a corset of muscles right around protecting your lumber spine when it works for you, and that's what we don't do. We're going to abdominal bracing, and we're going to contract these muscles whenever you bend and pick things up when you're getting up, because what that does it once again protects your spine. Okay, so how do we achieve abdominal bracing? All right, first of all, imagine this stick is your spine. Your muscles are attached around. Think of this is a tent pole, if you like, And when you have the ropes all around it, this will keep this study. I pull the ropes tight all around it. It will keep this study, and that's what we're going to do to protect against things like sheer forces and other things that condemn is your lower back. So it's easy to do what you gonna do. Imagine that if I was to come up and poke you in the stomach or around the kidneys or anywhere like that. You're going to contract these muscles. There should be no visual movement. When you do this, it is a bit like someone goes to tickle you. You can feel how you you tighten up those muscles. That's what you want. Now you don't have to have a really large contraction, and they say about 5% is plenty, so you don't have to squeeze them really tight, but enough that it will stabilize your spine. So when you go to lift things and bend over, you're gonna do abdominal bracing. Okay, it is not sucking in your stomach, Nor is it pushing out your stomach. You're just getting a feeling of all of these muscles behind the sides around. To protect that area, you can feel it all tightens up. So if someone was Teoh like poke, you like that, it's nice and tight. That's what you want to do when you bend your lift things off the floor after ground lifting up that year, you're not only mutual spine hinge at the hips, but you will also braced those and again you have to be conscious on it to start with. But after a while, it would just be a natural habit You're forming. Okay, so no visual movement. It's a bit like if I was decided you that I'm going to bend your elbow. You don't know if I'm going to straighten it or bend it in. Flex it. Okay, so what you'll do is you'll tighten up both these because I don't want you toe move it. So But I'm not gonna tell you which we're gonna do it. So what you do, you tighten up both sides, right to make it rigid, so there could be no movement either way. That's exactly what you're doing here. You're keeping this rigid case, your spine protected. And that's what you gonna do as long along with your hip hinging and your neutral spine. Okay. Neutral spine. Hinge at the hips. Abdominal bracing on the one movement 13. The 3 Bending & Lifting Techniques: Let's take a look now at picking things up. All right, So there are three ways I'm going to show you to pick things up off the ground, For example. You know you're not going around your lower back. You're going to hinge at the hips when you need to pick something up. At the most common one that we were also taught was to pick up something you know, close to your body. Usual legs back straight, close to your body has closed. That's something to pick up something heavy, right? But that is also very hard on your knees, so you might have saved your back with your damaging, you know, because that's hard to bend down on your knees. That's very good for something that's heavy. Once again, we've kept that neutral spine as we've done it. Another technique is to hint at the hips again. Gonna keep the neutral spine, and you can bend forward like this so you can come through. And as you can see, you can pick up things waiting the gun. But you've still maintained a neutral spine and hinged at the hips, sticking about him out As you go. You could do that, and you can sit there and work endlessly without having to worry too much about your lower back. Soon as you do that with around it, then you're gonna get into trouble. The third way is what you notice the golfers pick up. So let's say you dropped the pencil okay before you went down around in the lower back. Now what you can do is what's called the golfers pick up. We'll pick up the golf ball. They can't deliver the back leg, keep neutral spine to pick something up like this. As you say when I do it, the back lever cantilevers out on you. Pick it up like that every single time. The back is completely protected, so there's three ways this close to the body. Lifting it up the way will pretty much no. Okay, as you do that other way, bending forward hinging at the hips, and that's the way the golf was Pick up this again is going to start saving your back each and every single day 14. Why do these Exercises work so well?: Okay, Now that you've learned hip hinging, abdominal bracing, keeping neutral spine to protect your back to start healing it, start saving it. That in itself would be very, very effective in reducing your pain levels because you're not damaging it all the time. Okay, so now we started Do that. Let's look at the pain relieving exercise to remove any nerve related symptoms. If you have any and certainly any back pain these exercise were made famous by the originator, Mr Robin Mackenzie, a brilliant physiotherapist from New Zealand on. We're going to use these. These exercises have helped millions of people worldwide by this man's brilliance. But devising these exercises, we're going to use their their three exercise. I'm gonna go through everything step by step with you. Methodically. What I want you to do is, if you are doing any other exercise, I want you to stop them. Only do these exercise that I'm going to show you. Now, Before you start these exercises, I want you to look right through the DVD and don't stop them because there are some very important things that you need to know regarding centralization and peripheral ization of your symptoms. and I'll go through that in a minute. But for the moment, watch all the way through before you attempt any of these. So you know exactly what to look for on what are we looking for? We want to see a decrease in your pain, obviously, an increase in your range of movement and or a decrease of any symptoms in your legs if you have any, or Batic or across your lower back. Now this is what we talked about this centralization, meaning If you've got symptoms in your legs that psychotic symptoms might be numbness, tingling pain. What going to see after I've done these exercise? It's a decrease meaning either a decrease in pain or a decrypt like decrease in intensity or decrease it before, for example, you headed in your hamstring, and now it's early in your Batic. It's getting closer or more centralized towards the spine. That's something you want to see a centralization. That's a very good prognosis. If, however, you do these exercises and you see a worsening of your symptoms further away from the spine , a peripheral ization of your symptoms, then these excites Probably not for you, and I will show you what you can try instead of these. But for the vast majority of people, visibly the things that will help you the extension exercises. Because if you remember, before I talked about flexing the spine repeatedly or sustain inflection pushes that disk is reflects a spine inflection pushes it backwards. Okay, What we're going to do is use extension forces to migrate the center of that disk. More central, back to the position. It should be so gonna Bush extension forces in the spine to migrate the center of the disc back to the center. So that's what we're going to show you now. These exercises what to look for, what to look out for as we go through them. So here the Exide's right now. 15. The world's easiest exercise: All right, so let's start the exercises. There are three exercises and most out for the very 1st 1 we're gonna start introducing some extension forces into your lower back. It's what I call the world's easiest exercise. Now let me just tell you it is normal. Considered normal toe. Have a increase in your pain, especially doing it very first time, but not an increase in symptoms. That peripheral izing, as I said, just a localized increase in your lower back. But that was soon go away. But that is just because it's unaccustomed activity that your back is not choose to. So what you could do is lay on the floor, all right, and you lay down flat on your stomach. It is as easy as that for two minutes. I'll save you the time of doing two minutes and that to keep it going in the DVD. So what you're gonna do that? It's step one of the world's easiest exercise. Lay their flat. Make sure your back and your buttocks and your backs of legs relaxed. That's vitally important to relax those so that things can then move. You can pitch in tow your your feet inwards towards towards each other, which would put a little bit more extension to your back. Now, after that, then what you're going to do. It's just like a child reading a book. You're going to learn your forearms, elbows under shoulders just like this, and relax your lower back, your buttocks and backs of legs. Make sure they're relaxed and you do that for two minutes. So that's the 2nd 1 Okay, that's what you want to do. Just like them. Once you've done that, then you're going to 10 repetitions of extensions like this you're going to come up to or just under the point of discomfort or restriction. OK, so don't hurt yourself. Don't cause any Andrew pain, just to the point of where you feel the edge of pain. Okay, just below that or into the edge. So what you do, you put your hands down here and you come up and you come up, relax, robotics and back, creating a sag into your back and then back down, coming up, trying to get up higher and higher every time you do it. And what I do at the top, I breathe in and out sag that lower back and down. So what you could do You want to try to get higher and higher to put more extension. Azzam was pain free. So you bring your hands closer until you get to the point underneath your shoulders and take it up even further. Breathing in top and out. Relax your back and buttocks as you go. Being aware, as when you do this, that what is happening to your symptoms, especially when you get to this top point What is going on with any leg pain? Leg symptoms and you're back. We're going to get a a centralization of the symptoms. So after you've done, they see what's happening to your symptoms. Okay, so the other thing you can do is have just done here. You do 10 repetitions, breathe in and out of the tops. Relax. A bet on down. Well, you may find they actually prefer just to be sustained because it feels good in this position. You can also try that. So either do 10 1 2nd repetitions, or you might find that this is even better for you to keep it into that position as you sustain it. Okay, so let's just be clear. After you've done that, you want to see what's happened to your symptoms? We want to use that to reduce the symptoms in any leg related, but it related back raided pain. You're going to do that flat on your stomach for two minutes, then onto your forearms for two minutes and then the 3rd 1 are you gonna do 10 repetitions or sustain it up there? If that feels better for you, what you're looking for a centralization off your symptoms. Remember, to have a local increase in your pain is considered pretty much normal just because it's unaccustomed activity for you. If you have a worsening after that, more pain or more symptoms in your legs or it was localized around your back before, but now it's out into your buttocks. Then they exercise their probably not for you, and I'll show you an alternative. So that's what gonna do. Uh, every two hours, every 2000 to your back. Pain goes six straight times a day throughout the day, every two hours. That's what you want to do. It 16. The Fix for One Sided Pain: Now let's say you've been doing the exercises, but your pain is not completely been removed and it's one sided. Here's something you could do is an alternative. So if you still got pain and it's one sided, here's what you can do. You're going to lay down like we did before and do the three things as we did before. Except you're going to shift your hips away from Assad off the pain. So let's say, for example, your pain is out in the left hand side. What you're going to do is you lay down back onto the floor of the bed you laid down and you'll take your hips away a couple of inches away from the side where the pain is. So you've got left sided back pain. You will take your hips away and then you'll keep the hands in the arms of position. Has we keep that position like that Same thing 1st 1 flaying flat, sick one on this, and then you also do these ones as well, keeping your hips and inter to off to the right hand side. If your pain is on the left hand side with what we're doing, there is going to start to close down. So if if the this is a little pushed out laterally, we're gonna close it down by putting those forces to get against Central once that if it's left side of back pain once that becomes more centralized, then go back to doing the standard ones without the hips taken off to the right hand side. So what we did, we laid down straight, and I shifted my hips without shifting my arms and my feet across two inches and then did the exercises. Okay, one So symptoms interesting. Centralized to the spine. Just go back to doing those exercises where your body is straight again. 17. An Easy Alternative Exercise: now one of the things that problematical people can't. If they're back pain, they can't just go lay down and work, for example. So another thing that you could do let's say you have to go shopping today, but you can't go into your exercise, but you still have your back pain. One of the things you could do, and this is another thing you do just on a maintenance level. Once you're back, pain is gone. Is your stand up? And let me just say the exercise is laying down a lot more powerful This. But this is an alternative, especially if you're out gardening were out doing something. This is a very good alternative. You put your hands in your lower back, look out your knees, don't bend your knees and you use your hands as a pivot point as you bend backwards again. What we're doing is putting extension forces into your lumber, trying to go back further and further, just like on here. You're trying to get higher and higher extension. That's what you're trying to do. You're trying extend higher and higher, so saying with this, you're trying to get back further, using your lower back there with your hands as the pivot point and do 10 repetitions. It's a really great thing to do. Especially for example, if your computer you're taking your micro break, you stand up in a way, you go doing these 10 repetitions, and that's another great way to just put some extension forces if you can't lay down and you've got back pain or to say your back still feeling fun? But you could just give it some extension forces to help your lower back. 18. When you should use these Exercises: So let's be clear on that. You're going to do those exercises to remove your pain on. Once you had a pain, you could just do those exercise either standing one, all those laying down ones. You could do them one today, 34 times a week just to keep the extension force into your back to keep a nice, healthy spine. Now, if you found that those exercises, as I said there, those exercises will be great for the majority of people, the vast majority. However, there are a few cases such a spinal stenosis and maybe anterior Despoja is where they pushed forward rather than backwards. Then these are what I would like you to explore. So if you found that peripheral ized, your back was worse after joyous I attic symptoms was worse than what we're going to explore flexion exercise, especially for people with spinal stenosis. Their backs don't like toe have extension. Normally, thou much prefer flexion. So this what to do if you found that they were not you did not get better or you got worse with those exercises is flexion. Same thing you got to do that every two hours. If you got back pain until you out of back pain. And then you can just do them once or twice a day. So here's what you want to do. You're gonna lay on your back and you're going toe Put your head down and bring your legs up like this. Took for reflection into yours. Mine 10 seconds and then back down. 10 repetitions. 12th holds just like that. Okay, 10 repetitions. 12th holds every two hours. 6 to 8 times a day until you out of pain. The other thing I want you to do is also just take you. Put your arms out of you on the floor and take your legs off to the side like this. Take them across to the side and again. Hold that for 30 seconds. Come back up and do the other side. Taking it across 32nd hold and then see what happens to your back by the same rules apply. See what happens to your back pain after you've done those. So that your attorney for the extensions major symptoms worse. Then you will do these flexion exercise is okay to abolish your pain. That's what we're gonna do you want to see the same things a centralization or a decrease of pain, centralization of symptoms by doing those and those of the exercises that you'll be doing instead. 19. One of the Best ways to keep your back muscles healthy: Okay, A feckless technique that I use every single day and recommend to my clients is foam rolling. This is a foam roller from rumble rollers. This is slightly different to the normal ones because it's gotten knobs on it, which are really fantastic to get into the muscles. Normally, these air smooth. It's cold, my official foam rolling. It's absolutely fantastic. Way to maintain good muscle tone throughout your back and your neck. So I recommend you start doing some foam rolling as well. Once you're out of pain to continue having a pain free back or neck. So what you're going to do? I just Utkan by David a. Specific for this one that's really detailed, which is called the Melt M E L T Melt method, which is very good. They've got an E book, a DVD, as they can learn different sequences. But I want to just show you some really good sequences that I use, which have fantastic to counteract the sitting forward head posture on inflections with spine. So this is really easy technique to do and feels really nice and just sit on the end of you want to have your head on the end of the foam roller just lay down along the length of the spine palms facing up. And there you have it. What it does is give a beautiful stretch through this open Joe out because, as we talked about before, you're all everything's all closed in. So what we're doing is the opposite. And she could just lay here for three minutes like this and just relax on top of that. Okay? So then just open out your body really beautifully after that, what you can do is start doing some rolling along the fire owner. That's achiever. This you get on here, what you want to do, really access the muscles that nots between your shoulder blades is bring your elbows up like this. You know, contact your core, make sure you cause nice and strong, and you come up and you work along elbows up. Keep your body rigid, the core rigid. Okay, on work along. Just go nice and slowly. They have no need to rush this. In fact, it's better if you're slower on what you can do. If you feel those areas that a little bit more painful in the muscle, you could just stay on them. It's been like a therapist putting their family elbow into that. Not that it just works that bit of muscle tone there. So you go along here, do several repetitions like that. It was really lovely. And then what you can do as well, but your hips down on the ground again and you could do a shearing. What's what. A sharing technique Where you vendor side bends again. Keep your head supported both ways, so I bending either way as you do it that is, sharing techniques with drastic Really, really lovely. You could go right along the spine. It feels fantastic. Another really fantastic thing you should do. It's the risk extensions, because again, we're always infliction with their thoracic. So what you can do is get each spinal level you extend across. That's not bending the head back. It is just using the pivot points of the firm roller at each segmental level. So you do a few like this and then move up on Keep working. I used to three or four repetitions right along. The threats expired. You don't want to go too low or too high. It'll feel wrong. Just because this area right through between the shoulder blades is where it needs most, and it's really just loosens up through that. The rest expired. Really, really important. Really fantastic. And you'll feel great by doing just a few minutes every single day. Okay, once again, we're still keeping a course strong. We're keeping neutral spine on. What you can do now is working Matics as well as you work through your buttocks. If you're flexible enough, you could even drop a leg across on work either side like this and again, where you feel those painful spots, those areas of tension Long is not too painful. You can stay there on those spots to really help loosen up those areas as you work through both sides of the buttocks has taken cross your leg over here. It'll make it more intense. If you can't just work through as long as you don't go in deflection, you'll be absolutely fine as you work your way along through both sides there and then again really helped trigger points and loosen up your buttocks. New glutes