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Controlling Back Pain by Yourself
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NEW FEATURE |
This page is for people who need immediate relief from back pain and is intended as temporary help until longer-term measures can be taken.It shows how to relax back muscle spasms by reconditioning the neuromuscular control mechanism of back spasms. Without reconditioning that neuromuscular mechanism, anything else done can produce only a temporary improvement -- which is why physical therapy typically takes so long and why chiropractors have posters in their offices that speak of "the chiropractic lifestyle".
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Bulging discs, sciatica, spinal misalignment and facet joint syndrome all result from and are secondary to excessive back muscle tension. Relieving back muscle spasms relieves the other conditions (some will resolve immediately; others take days or weeks to resolve once the compression forces abate).
Back spasms can be brought under control by a few cycles through the procedures shown here (although a session with a clinical somatic educator brings much faster improvement than any exercise, including what's shown, here.) Once the emergency is over, follow with self-help instruction for long-term improvement. The explanation of the procedure -- a series of slow, soft, coordinated movement actionsn -- appears below the video links. Nothing is for everybody -- but you may want to bookmark this page, now, so you can return to it, should you leave it without taking action.
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THE VIDEO, ABOVE, MAY BE YOUR WAKE-UP CALL. The proof of the pudding is in the eating.
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Back Muscle Spasm / Emergency Back Self-Care BasicsMost back pain emergencies arise from muscle spasms triggered by minor movements.Short-term Effects: pain, arrested movement, restricted breathing, nerve pain (e.g., sciatica). Long-term Effects: degenerative disc disease, spondylolisthesis, spinal arthritis, osteophytes (bone spurs) |
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This page contains video instruction for relief from two levels of back pain emergency: The most common advice I see given for CATEGORY 1 is, "Lie down and don't move." Better: "Lie down and do very gentle, wavelike spinal motions to loosen the spasm and free your breathing." NOTE: If you have numbness or pain in your legs or feet, do only the CATEGORY 1 movement sequence and consult a physician to rule out severe disc problems. You may do the sequence repeatedly.
see also:
"Understanding and Overcoming Lifting Injuries"
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First Aid for Back PainDO THIS:
If you do these movements casually, mechanically, or without sensing the location of the muscular effort; if you do them too quickly or too hard; you lose the benefit. You need to feel what you are doing as you are doing it.
You get better results from doing "too little" than from doing too much.
Never cause yourself to cringe from fear or pain (some soreness is inevitable); if you cringe or you ahve to resist the urge to cringe, do a smaller movement. Move more slowly, more gently.
NOTE: You may experience soreness for a few hours after doing these exercises
-- and the main back pain associated with movement will have decreased.
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CATEGORY 1
Twelve-minute Emergency Back Care from Lawrence Gold on Vimeo. Fast help for back spasm emergencies. Instruction for relaxing spastic muscles to recover comfort and movement. Gentle somatic movement exercise. NEXT STEP: 17-Minute First Aid for Back Pain Programs for Long-term Recovery :
ARTICLE: Back Pain, Therapeutics and Somatics
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CATEGORY 2
17 Minute First Aid for Back Pain from Lawrence Gold on Vimeo. This seventeen minute video shows and guides you through the second procedure for emergency back care of lower back pain. This is a recording of an actual session with a client, so you can hear his feedback as the session proceeds.
Programs for Long-Term Recovery :
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| R E S O U R C E S
Point and click underlined items for access |
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| PRACTITIONERS WORLD-WIDE | ||||
| PROFESSIONAL TRAINING |
BASIC BOOK
Case Studies, Theory, Exercises |
GUIDED SELF-CARE PROGRAM PREVIEWS |
GUIDED SELF-CARE PROGRAM ACCESS
Transformational Exercises |
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| The Association for Hanna Somatic Education | Somatics: ReAwakening the Mind's Control of Movement, Flexibility, and Health
by Thomas Hanna, Ph.D. |
Free Yourself from Back Pain
by Lawrence Gold, C.H.S.E.
BOOK/eBOOK: ABUNDANTLY ILLUSTRATED The Cat Stretch : Overcoming the Myth of Aging AUDIO CD SET / DOWNLOAD |
Free Yourself from Back Pain
by Lawrence Gold, C.H.S.E.
AUDIO CD SET / DOWNLOAD
OTHER PROGRAMS AVAILABLE FOR A WIDE RANGE OF CONDITIONS.
CLICK THIS LINK. |
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| Personal Consultation by Telephone | ||||
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The Institute for Somatic Study and Development
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