HOW to GET RID of BACK PAIN: A Comprehensive Technique that Will Help Get Rid of Lower Back Pain, in the Upper Back and Neck

83 Pages·2020·2.443 MB·English

by  Goodwin, Allan

HOW to GET RID of BACK PAIN
A Comprehensive Technique t hat Will Help Get Rid of Lower Back Pain, in the Upper Back and Neck
Allan Goodwin
Copyright 2020 Allan Goodwin
Published by Allan Goodwin at Smashwords
License Notes
No part of this publication may be reproduced, stored or transmitted in any form or by any means, electronic, mechanical, photocopying, recording,
scanning or otherwise, without the written permission of the author. You may not copy this book, post it on the website, or distribute it in any other
way without permission.
This book contains tips and information regarding health and physical well-being. The book is not intended to replace medical advice and should
be used as a supplement and not a substitute for regular care by a doctor. Consult your doctor. The publisher and author are not responsible for
any medical outcomes that may arise as a result of applying the methods proposed in this book.
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This book is available in hard copy at most online retailers.
Contents
Introduction
Chapter 1 - Causes of Back Pain
Chapter 2 - Exercises that Relieve Back Pain
Exercises for the cervical spine
Stretching exercises for the back
Exercises to strengthen the abdominal and back muscles
Chapter 3 - Proper Nutrition
Chapter 4 - Self-hypnosis as a Power of Healing
Chapter 5 - General Recommendations for Correct Back and Spine Position
Conclusion
Introduction
Allan Goodwin book "HOW to GET RID of BACK PAIN. A Comprehensive Technique that Will Help Get Rid of Lower Back Pain, in the Upper Back
and Neck " - this is an understandable and affordable complex technique that will help get rid of pain in the lower back, upper back and neck,
developed based on many years of coaching experience of the author.
By following the recommendations described in the five chapters of this book, you can always keep your spine in good shape, regardless of age
and lifestyle. The first part describes the causes of back pain. In the second part, the book contains a set of back exercises, provided with detailed
and visual illustrations. Next, the author will talk about an extremely important aspect of a healthy lifestyle - proper nutrition. In the following
chapters, the author will touch upon the correct emotional attitude and describe the correct position of the back in everyday life.
The technique has proven its effectiveness for thousands of people, it will become indispensable for everyone who experiences pain and
discomfort in the spine, who spends a lot of time in a sitting position and strives to always remain healthy and active.
In your hands is a book that will change your life, all that is required of you is discipline and faith in a positive result. Well, let's start!
Chapter 1 - Causes of Back Pain
Persistent pain in the lumbar region may indicate the presence of internal diseases, a spina l injury (including a fracture). Neurological pain usually
indicates a disc injury, and sometimes it is a symptom of gastrointestinal tract pathology, kidney stones, etc.; lack of treatment of these can lead to
serious consequences. In addition, there are actions that contribute to the occurrence of pain:
• Constantly driving or in front of a computer;
• Prolonged activity in a sitting or standing up position;
• Working with great physical and psychological load;
• Excessive exercise;
• Obesity or pregnancy;
• Working at low temperatures;
• Smoking;
• Adverse environmental conditions;
• Abrupt cessation of training by professional athletes;
• Hormonal disorders, endocrine and somatic diseases;
• Hypothermia, infectious diseases;
• Not following a diet;
• Age changes;
• Poor physical fitness;
• Violation of the normal blood supply to spinal tissues;
• Improper gym workouts;
• Injuries;
• Malnutrition;
• Negative emotions;
• Other.
Chapter 2 - Exercises that Relieve Back Pain
Exercise classes are one of the best activities aimed at eliminating back pain. The therapeutic effect occurs in different ways and have their own
advantages:
• Workouts for the lumbar spine help to stretch and relax smooth muscles.
• Regular muscle work will help strengthen and restore the entire lumbar region of the spine. This affects not only the underlying condition causing
pain, but also the general condition of the person.
• With physical exertion, an increase in blood in the circulatory bed occurs. This helps to improve the absorption of nutrients into the articular
apparatus, vertebrae, and restore the function of intervertebral structures.
In persons leading a sluggish, sedentary lifestyle, metabolic processes are disturbed first of all, which further leads to the development of
pathologies of the musculoskeletal system.
Physiotherapy exercises benefit the body in the following ways:
• With the help of training, blood circulation is normalized and the flow of oxygen to the tissues improves.
• The load on the spinal discs decreases due to the expansion of the space between the vertebrae.
• Spasms of smooth muscles pass.
• Performance increases.
• The pinching of the nerve endings is eliminated, followed by the disappearance of the pain.
Warning !
If at the time of the exercise you feel a sharp pain, stop immediately and rest a little. Then, if the pain is gone, move on to the next exercise. There
are a lot of exercises. Chances are that several of them may not suit you but that is nothing to worry about. Do only those exercises that work best
for you. But after a while, I still recommend returning to those exercises that previously caused pain. The fact is that exercise is aimed at
strengthening the ligaments and muscles that support our spine. Consequently, your spine becomes stronger after each time and after a while,
those exercises that caused you pain may bring you joy and great benefits.
I advise you to do your exercises in the morning, before breakfast. But this does not mean that if you miss your morning session, you cannot
complete them before bed. The main thing is that the exercise is included in your routine. The whole set must be performed once a day. Two or
even three times can be harmful since the goal of these activities is aimed at strengthening the ligaments and muscles, after the exercise, the
connective tissues need rest. If you repeat the routine after 5-6 hours, the connective tissues will not have time to recover, which will lead to micro
tears. These will be accompanied by unbearable pain and will incapacitate you for several days.
I beg you, do the exercises neatly, gently and smoothly. Refrain from jerky movements until you feel every working muscle.
Exercises for the cervic al spine
Exercise № 1
Starting position:
We stand upright or sit on a chair, maintain an even posture. The arms lie relaxed along the body. The gaze is directed forward.
Performing the exercise:
Pull the chin forward, keeping the level of the ey es and lower jaw. And back retracting movements in the neck. We do everything carefully, softly
and smoothly. This should be a stretching movement of the muscles. Try to stretch, mentally being in the cervical spine. Breathing is arbitrary, we
breathe calmly, evenly, as usual.
Number of repetitions:
The exercise must be performed up to 7 times.
Exercise № 2
Starting position:
We stand upright or sit on a chair, maintain an even posture. The arms lie relaxed along the body. The gaze is directed forward.
Performing the exercise:
Bend your head and neck forward, trying to touch your chin to your c hest. Then tilt your head and neck back to see the ceiling above you. We do
everything carefully, softly and smoothly. Breathing is arbitrary, we breathe calmly, evenly, as usual.
Number of repetitions:
The exercise must be performed up to 7 times.
Exercise № 3
Starting position:
We stand upright or sit on a chair, maintain an even posture. The arms lie relaxed along the body. The gaze is directed forward.
Performing the exercise:
We bend the head and neck to the right, then to the left, trying to touch the shoulder with the head. We do everything carefully, softly and
smoothly. Breathing is arbitrary, we breathe calmly, evenly, as usual.
Number of repetitions:
The exercise must be performed up to 7 times.
Exercise № 4
Starting position:
We stand upright or sit on a chair, maintain an even posture. The arms lie relaxed along the body. The gaze is directed forward.
Performing the exercise:
We turn from the beginning the head and neck to the right, then to the left. We do everything carefully, softly and smoothly. Breathing is arbitrary,
we breathe calmly, evenly, as usual.
Number of repetitions:
The exercise must be performed up to 7 times.
Exercise № 5
Starting position:
We stand upright or sit on a chair, maintain an even posture. The arms lie relaxed along the body. The gaze is directed forward.
Performing the exercise:
Raise your shoulders up, reach for your ears. We lower it back. We do everything carefully, softly and smoothly. Breathing - deep breath when we
raise our shoulders, exhale when we lower it.
Number of repetitions:
The exercise must be performed up to 7 times.
Exercise № 6
Starting position:
We stand upright or sit on a chair, maintain an even posture. The arms lie relaxed along the body. The gaze is directed forward.
Performing the exercise:
We perform circular movements, first to the right, then to the left. It turns out the movement of the pendulum. We do everything carefully, softly and
smoothly. Breathing is arbitrary, we breathe calmly, evenly, as usual.
Number of repetitions:
The exercise must be performed up to 7 times.
Exercise № 7
Starting position:
We stand upright or sit on a chair, maintain an even posture. The arms lie relaxed along the body. The gaze is directed forward.
Performing the exercise:
Tilt your head to the right, pull the muscles of the opposite side of the neck. Put your hand on top of the side of the head and stretch the neck
muscles a little. We stay in this position, then remove the hand and return to the original position. The same exercise is repeated with a tilt to the
left. We do everything carefully, softly and smoothly. Breathing is arbitrary, we breathe calmly, evenly, as usual.
Number of repetitions:
The exercise must be performed up to 7 times.
Exercise № 8
Starting position:
We stand upright or sit on a chair, maintain an even posture. We cross our arms into a castle. The gaze is directed forward.
Performing the exercise:
Hands in the lock. We put our hands on the back of the head and offer re sistance, as if we want to tilt our head forward. We press on the head
with our hands, but we resist with our neck. We delay 4 seconds. Let's put our hands down, relax. Breathing is arbitrary, we breathe calmly, evenly,
as usual.
Then we put our hands on the forehead and put a little pressure on the head, as if we want to tilt it back. We press on the head with our hands, but
we resist with our neck. We delay 4 seconds. Let's put our hands down, relax. Breathing is arbitrary, we breathe calmly, evenly, as u sual.
Number of repetitions:
The exercise must be performed up to 7 times.
Exercise № 9