Even if your back already hurts, or is strained, there is a good chance that you can make it better.

(Note: If you’re sick, or your back really hurts and you think you’ve injured yourself, make sure you see a health practitioner first.)

The Not-So-Good News If you don’t exercise reasonably regularly, especially as you age, the muscles supporting and surrounding your back will eventually get weak and stiff.

Then these muscles won’t be able to work well enough when you most need them to – when you put a strain on your back.

This means it’s much more likely that your will injure your back when you do place a strain – even a small strain – on it.

Your back can get injured from an action as simple as reaching for something on your desk, or from a more obvious strain such as lifting something heavy, especially if your posture is bad as you do it.

Why Back Problems Tend to Hang Around Your back is a complicated mechanical system with many moving parts. This is why the condition of the surrounding muscles is so important in supporting it and holding everything in alignment.

Studies have shown the muscles that provide support to your back behave differently to other muscles.

The key difference is that they are slower to automatically “switch back on” (i.e. return to their previous level of function) after an injury or a strain.

Unless they are triggered by exercise, they can take a long time to return to their previous level of function.

Worst case without the right exercise, they may never return to full function and so your back doesn’t get the support it needs.

When these supporting muscles are working properly, they respond to signals from your brain by clenching or bracing fractionally before a strain impacts your back.

This means your back is supported as the strain arrives and so the chance of (further) injury or strain is reduced.

When this mechanism is not working properly and the muscles don’t trigger, your back is left unsupported and thus you are more likely to re-injure or strain your back.

This is why back problems can be so difficult to get rid of once you start having them and why you can suffer from recurring back problems.

This is also the reason regular exercise is so important – it helps to keep your supporting muscles active and able to do their job.

7 Simple Things You Can Do To Help Your Back

1. Stand upright and pay attention to posture – don’t slouch.

2. Sit upright at your desk with your lower back slightly curved. Don’t slump in your chair or hunch over your keyboard. Set your workstation up correctly – screen at eye level.

3. Change your position frequently. Get up and walk around every 20-30 minutes even if it’s only for 30 seconds.

4. Eat healthily and manage your weight. Extra weight, especially around your waist, strains your back. A simple diet with a good selection of fresh foods is one of the keys to overall health.

5. Do specific back strengthening exercises. (Find out about the Better Back System).

6. Also exercise to strengthen your stomach and ‘core’ muscles which help support your back.

7. Push rather than pull heavy objects. If you’re lifting something heavy, use your leg muscles and hold it close to your body. Don’t bend over and strain your back.

We recommend the Better Back System which you can try this at home to see if it works for you without any risk. It uses a set of special exercises that you can do at home in about 5 minutes a day with a 97% cchance of success and without having to trek to the gym, or fill your cupboard full of equipment.

There’s no mystery really! When you take action on a few key things, you’re on the road to a better back, ending your back pain and sciatica and ensuring good health.

About the Author

The author’s back has supported him through fifty years of football and falling off bikes, among other things. Read his tried and tested exercises for a healthy back, without pain and without medication at http://www.sciaticacenter.com

So, why back pain management? Although it’s never said in so many words, I suspect that back pain is one of those rather nasty disorders that, while not socially unacceptably nasty, doesn’t ever really go away. We’re not talking here about your wife’s pregnancy back pains or back pain caused by a tumour; we’re talking your average Joe’s back pain that just … won’t go away.

The bad news is that this sort of general back pain is usually caused by bad posture and incorrect back health. The good news is that essentially general back pain is a consequence of bad back pain management and can be managed by good back pain management. Make sense?

When back pain treatment doesn’t work, it’s time to start managing the pain. Back pain management, like back pain, varies for different individuals. For some, back pain management means learning to put up with it and maybe taking a pain killer when it becomes really unbearable. But that’s not good back pain management.

Good back pain management starts with changing your lifestyle and your attitude towards your body, particularly your back and spine.

–Your spine supports you; without it, you’d be a a floppy toy. Your spine is supported by the muscles of your back. When they’re weak and / or inflexible, your spine strains to perform even the most simple movements, including bending and carrying. So, the first step in managing back pain is to develope a gentle exercise program to keep your muscles fit, supple and healthy.

–There are many types of exercise that are good for your back muscles, including yoga, walking and swimming. Water aerobics, for instance, is fun, inexpensive and recommended by most doctors and experts in the field of back pain management.

–Adopt a healthy lifestyle. This includes eating correctly, exercising and substituting cigarettes and punishing exercise routines with homeopathic herbal and vitamin supplements.

–Learn about good posture, particularly if you have a job that has you always sitting at a desk or if you are on your feet all day. Always bend the knees when bending or lifting; always hollow the back when kneeling; when carrying, distribute weight evenly; when standing for long periods stand with your feet slightly apart; when pushing or pulling try to keep your back straight and take the strain on your arms.

Back pain management should be seen as a long-term investment in good health.

A long soak in a hot tub, the steam delicately scented with the fragrance of oil of lavendar. Candles throw thin shadows on the damp walls. Music plays softly in the background. You’re content, relaxed, following a delicious meal including oysters and just a few wicked drops of champagne. Your partner has promised you a sensuous back massage when you get out of the tub … and then, who knows?

An erotic fantasy? No, just sure-fire back pain relief.

Back pain relief doesn’t have to be only about traction or exercise routines thought out by a particularly sadistic ex-marine (probably on the run) or vile-tasting herbal back pain relief remedies created by Hyde’s evil twin – the chemist from hell.

Back pain relief should be pleasant, relaxing, relieving, simple, enjoyable and effective.

Visualization techniques, massage, hot or cold therapy treatments, good posture training programs, light exercise routines, a sensible diet, yoga for back pain relief, hynotherapy, acupuncture and the purchase of a good bed will all contribute to relieving your back pain.

Unless, of course, your back pain is caused by a seemingly unrelated disease; but most Americans suffer some form of backache at some stage in their life and the reality of back pain is that it is most often caused by poor posture, too little exercise, work-related back strains and stresses, sports injuries or a touch of arthritis.

For these conditions, back pain relief involves a variety of sensible treatments that include stopping smoking, learning new posture habits, taking the dog for a walk every night and pampering your back with regular massage.

I suffer with severe upper back pain, caused by sitting over a typewriter most of the day, even when I’m not working. I relief it by massaging my shoulders when I take a break; I swim every day and then lie on the firm grass and do some gentle yoga; I make a conscious effort to sit with my legs comfortably and firmly on the ground when I’m at my desk; I treat myself to a hot bath once a week that includes an infusion of garden herbs; I take vitamins daily and I make sure I walk around every half hour to relieve muscle tension.

My oldest friend (in both senses of the word) suffers with what she calls her ‘bad knees’. She can hardly climb a flight of stairs. And so she avoids exercise. Fatal mistake. Back pain relief is a matter of practicing good back health; just as you shower or bath every day to keep your skin healthy. Exercise is vital to keep the muscles of your spine supple and strong to enable them to perform their job – keeping you upright.

Understanding the cause of your pain is the key to proper treatment. Because back pain is sometimes difficult to treat, a better understanding of the causes of will assist patients in their recovery.

The most common causes of back pain are:

Muscle strains are the most common cause of low back pain. Patients may or may not remember the initial event that triggered their muscle spasm, but the good news is that most episodes of back pain from muscle strains fade away completely within a few weeks.

A ruptured intervertebral disc, also called a herniated disc, is another common cause of back pain.

Discogenic back pain is thought to be a common cause of low back pain. Discogenic back pain is the result of damage to the intervertabral disc, but without disc herniation. Diagnosis of discogenic back pain may require the use of a discogram.

Spinal stenosis causes back pain in the aging population. As we age, the spinal canal can become constricted, due in part to arthritis and other conditions. If the spinal canal becomes too tight, back pain can be the result.

Arthritis most commonly affects joints such as the knees and fingers. However, arthritis can affect any joint in the body, including the small joints of the spine. Arthritis of the spine can cause back pain with movement.

Spondylolisthesis causes back pain because adjacent vertebra become unstable and begins to “slip.” The most common cause of spondylolisthesis is due to degenerative changes causing loss of the normal stabilizing structures of the spinal column. If the spine becomes unstable enough, back pain can become a problem.

As stated earlier, backaches are hard to diagnose. The causes listed above are just a few of the most common reasons why people suffer with back pain. If you suffer from acute backaches, you should meet with your physician.

Sciatica is most commonly caused by a slipped disc in the lower back, some form of arthritis, or a pinched nerve. It begins with back pain, followed by calf or hamstring pain, and sometimes included numbness in the toes. Forms of sciatica, resulting from inflammation get better with time, healing themselves. However, bed rest is not the best way to treat sciatica. It is shown that remaining active and performing exercises that are not weight bearing can help. Given time, even herniated spinal discs can heal.

Treatment for sciatica is varied. It is only possible to find out what treatment is best for you by going to your doctor for an accurate diagnosis. Your doctor may order an MRI to conclude the exact cause of sciatic pain, although many physicians can determine the cause through physical examination alone.

Proper stretching and exercising, combined with over-the-counter pain medications can assist on the road to recovery. If your pain is not relieved by the milder pain medications, your doctor may prescribe a narcotic analgesic. However be advised that these medications can cause nausea, dizziness, and drowsiness, and may result in dependency if taken over long periods of time. In extreme cases, surgery may be required to remove fragment of the disc.

It is important to stay active. Do exercises that develop muscles in your back and stomach. This helps to stabilize your spine. It is also important to maintain a reasonable body weight. Ensure that you practice good posture, and sleep on a mattress that is neither too hard or too soft. You should always discuss health matters with your physician, especially if you suffer progressive weakness, as this may constitute a medical emergency. The problem thought to be something easily treated may be a serious condition caused by the compression of the nerve roots in the lower end of the spinal canal, which requires immediate medical attention.

Lifting things doesn’t have to be hazardous, whether you’re at home or at work. Many people put lots of stress on their backs on a regular basis, especially those who have jobs in warehouses or delivery companies. Even those who don’t spend lots of time lifting heavy objects can make their backs prone to injury over time even if they lift small objects if they do it improperly.

There are two primary mistakes that many people make when lifting objects. The first mistake is using the wrong muscles to lift up objects. You’re supposed to use the muscles in your legs and buttocks instead of the muscles in your back.

It is always important to bend your knees when lifting an object off the floor. This gives your spine a level foundation and avoids putting too much stress on it. It is important to keep your upper body vertical when lifting instead of horizontal. Having your upper body horizontal will put a lot of stress on your lower back. This pressure could be hundreds of pounds, and eventually you’ll suffer a slipped disc or sprain.

The second mistake people often make is lifting an object too far from their bodies. It is important to be as close as possible to whatever you’re lifting. By holding the object close to you, the amount of pressure exerted on your spine is reduced.

You want to hold the object by its center and keep it eight inches away from you when you lift. Keep your upper body vertical and use the muscles in your knees and buttocks in order to lift it. By doing this you avoid damaging you back. You also want to avoid twisting your upper body when you left objects as this can add pressure to your spine as well.

Lifting objects properly in order to avoid back pain is important. If you lift a ten pound object at arms length, you are putting at least one hundred and fifty pounds of pressure on your lower back. If you hold an eighty eight pound object at arms length, a massive seven hundred pounds is being exerted on your back.

About the Author

Michael Colucci is a technical writer for Back Pain Treatment.

The main cause of sciatica is slipped disks. This will generally affect the nerves in the limbs but it is the pressure on some of the nerves toward the back of the leg that causes most of the discomfort. This pressure causes sharp, stabbing pain which may come on suddenly or may develop gradually. This pain will become recurrent if the disks do not heal correctly

The vertebral or spinal disks separate the vertebrae and are made of tissue with a soft center. This acts as a shock absorber and allows the vertebrae to be flexible so that people can bend and stretch. Sometimes, excessive back strain or even age, can weaken the outer layer of the disk, causing the soft center to bulge and put pressure on the nerve to the leg, causing the pain associated with sciatica.

The first indicator of a slipped disk is the presence of lower back pain which may happen suddenly when bending or it may happen gradually during a period of hard work. As the disk places pressure on the spinal nerves, it creates a sharp pain that is felt in the buttock and the back of the thigh. As the condition worsens, the slightest movement such as coughing may bring on or intensify the pain. Sitting for long periods can become painful as the nerves become stretched and thereby intensify the irritation.

A person with severe sciatica may find it difficult to walk as any movement causes the pain to reappear or to become worse. Often, the only comfort for the sufferer is to lie on his or her back with the knees bent to relieve the pressure on the nerves. Sciatica caused by a slipped disk will usually improve if bed rest is undertaken.

It is now routine for health care specialists to advise two weeks of continuous bed rest with the knees and hips flexed and with weight traction to the pelvic region. If this treatment does not reduce the herniation of the disk, surgery may be needed.

As well as bed rest, painkillers may be prescribed though ordinary analgesics such as aspirin may be adequate. It is crucial to stay in bed until the disk is fully healed. To give in to the temptation to get up before this happens can be appealing but to do so will return the process to square one.

Usually, surgery is only used as a last resort. This can sometimes happen when the person has had a number of episodes where bed rest has not improved the condition. It may also be used for those who cannot take lengthy periods of time off work. However, not all disk problems are operable. Only the doctor can decide, through the use of X-rays, whether the particular condition is suitable for surgery and also the extent of surgery.

About the Author

Anne Wolski has worked in the health and welfare industry for more than 30 years.

Causes:

1. Exerting excessive force on your back by lifting or moving heavy weights can cause back injury. 2. Repetitive tasks like bending or awkward posturing of your body will result in fatigue and injure your back muscles. 3. Posturing properly while standing, working or sitting will go a along way in avoiding back injuries. A posture should not be kept up for more than 20 minutes at a stretch. 4. Pressures of work and stress result in tensioning and tightening of muscles leading to back injury.

Prevention:

Proper and regular exercise would help prevent back injury in addition to using proper posture and lifting techniques. The following exercises may be performed if not advised against by your physician. They will strengthen the required muscles and eliminates the risk of back injury.

Stomach muscles:

Lie flat on the floor with knees bent. Put your hands on your chest and raise your head and shoulders off the floor. Repeat 30 times.

Lower back:

Lie flat on the floor with knees bent. Keep your arms at your sides, tighten the stomach and buttock muscles and life your hips off the floor. Stay in position for 5 seconds and lower your hips to the floor. Repeat 20 times.

Back and Leg:

Stand with your feet a foot apart and your back to the wall. Slide down to a sitting position as though you were sitting on a chair. Hold position for as long as you can and then slide back up. Repeat 5 times.

There are other exercises like aerobics that help strengthen your back muscles and your lower back. Combine these exercises with a healthy diet to maintain an ideal weight. This will greatly help easing pressure on your lower back due to obesity and reduces the risk of back injury.

About the Author

Julian Hall – Director of Claims Master Group.

DIAGNOSIS

The first step is diagnosing what the problem is. This is done by doctors and therapists basically using two methods. The first one being what the patient says or complains of and the second being what is actually found by the practitioner from their physical examination.

Both of these are vital suppliers of information for a correct diagnosis. The sum total of all the information gleaned from both methods should build a picture of the exact problem that leads on to the diagnosis.

Sometimes it is possible to ascertain an EXACT diagnosis and other times it is not. Having an exact diagnosis is desirable but not absolutely essential to successful treatment. What is important is that the existence or absence of certain conditions is ascertained so that the correct treatment and advice can be followed.

In the case of back pain it is important to be able to put the cause of the pain down to a mechanical problem affecting the back. With reference to back pain there are certain conditions from other body systems that give pain in the back and these must be ruled out before treatment of the back can begin

PAIN RESOLUTION

Before normal movement and function can be looked at the aspect of pain must be considered. This is because in the initial stages of an episode of back pain the pain is there to prevent further damage occurring. It is important that this pain is allowed to settle and further damage is not caused. A few days of the CORRECT rest is normally sufficient to achieve this. Longer than this and there are likely to be more negative effects than positive from resting unless a specific reason is given by a qualified medical person. There are modalities that are helpful in resolving pain such as medication and electrotherapy that can be beneficial.

MOVEMENT RE-EDUCATION

The next stage is the regaining of the normal amount of movement in the back. This is the stage at which most problems occur. This is normally for a number of common reasons. These generally revolve around the fact that there is a degree of overlap between the pain stage and this stage and people are unsure of when to begin moving, which specific movements to do, how many to do and for how long.

It is here that is so often the KEY CRITICAL POINT in the recovery process because with the CORRECT ADVICE INSTRUCTION AND ENCOURAGEMENT regarding movement and exercise therapy most back pain can be improved. If this point is missed problems begin and little by little get bigger and more difficult to resolve until ultimately if left long enough, which often can be just a matter of weeks, you can become a chronic back pain patient, with all its associated problems.

STRENGTH RE-EDUCATION

The next stage once the movement is well on the way to recovery is the re education of the muscles that control the area. Here again the skill is knowing when to begin the exercises, which ones to do, how many and for how long. With the back you may be lucky and be able to resume your normal everyday activities without needing any specific strengthening exercises. There are however great many people with low back pain who would be so much better and be much more able with again the CORRECT EXERCISE PRESCRIPTION. For some it would undoubtedly totally solve their problem.

NORMAL FUNCTION ACTIVITY RESUMATION

Following the successful resolution of pain, movement and strength all these three come together to allow the patient to resume their normal everyday activities. Here again the key is the skilful and correct advice as to how much how soon. If the previous three stages have been addressed properly this stage will follow naturally but the correct advice is paramount in preventing re injury.

SUMMARY

So there we have it. The basic stages behind the successful resolution of mechanical low back pain. This can essentially be transferred to many other musculo skeletal problems. Although in black and white it appears relatively simple do not confuse something being simple and think it means it is unskilled. It requires specific knowledge at each of the particular stages.

In fact I would go as far as to say categorically how important it is to get as far as possible a definitive diagnosis of your problem before engaging in any form of therapy whether by a third party or self help.

About the Author

Robert Ryles is a Chartered Physical Therapist. He has worked extensively in orthopedic and sports medicine fields and in both International and Premiership football. He is also a lecturer, researcher and author in his expert field.

However, many would be surprised to learn that low cost methods for treating back pain are available which are quite effective. Several studies have been conducted which show that getting a good amount of cardiovascular exercise on a regular basis is very effective at stopping back pain.

Many of these methods are low cost, such as hiking, swimming, or jogging. Cardiovascular exercises have been shown to be just as effective for treating and preventing back pain as many physical therapies. These activities are fun to do, and will keep both your back and the rest of your body healthy.

Some of you reading this article may be under the impression that this advice is common sense. In reality, many people don’t know how to properly exercise their backs, and give up easily when things become tough. Some are already unhealthy and overweight, and have developed bad habits which are difficult to break.

It is important to change your mindset. Instead of looking at cardiovascular exercise as a chore, incorporate it into your everday activities. If you have a job which is close to your home, start riding a bike to work once a week. Start small and work your way up.

Exercise is important for your spine and back. Humans aren’t designed to spend hours sitting in front of a computer or in traffic. We are supposed to work out our bodies, and when we don’t, problems like chronic back pain develop over time.

When people suffer from back pain, they often stop exercising entirely. They are under the false impression that exercising their backs will put them in even more pain. This is certainly true if they don’t exercise properly. The muscles surrounding the spinal column support your body, and need to be strong.

The weaker they are, the more pain you will experience. By exercising, you strengthen these muscles in your back, and they will become strong enough to support your body, relieving you of pain. You don’t want to wait until the problem becomes so severe that you need medical treatment.

The costs of healthcare are increasing, and people are finding it hard to afford care. The best type of treatment you can give yourself is prevention by exercising properly and keeping both your back and the rest of your body healthy.

About the Author

Michael Colucci is a technical writer for Back Pain Treatment.

Growing up I was always extremely athletic in high school and college. I lettered in volleyball, softball, and basketball, and I became a Doctor of Chiropractic because I knew firsthand how important a strong and well-aligned body is for physical activity.

As an athlete and a doctor I never experienced any problems with back pain – until about 5 years ago. I was adjusting a very large male patient (6’3″ 300lbs), something I never had a problem with in the past because of my use of proper techniques.

Somehow this time was different. When I applied my force into this patient’s body to adjust his hips – nothing moved. I felt like I had just attempted to pass my hands through a pillar of marble. The resulting wave of resistance immediately reverberated through my entire spine. At that moment I knew I was injured.

I did everything I tell my injured patients to do. I stretched, iced, went for massage, received chiropractic care, physical therapy, and acupuncture treatments. Being in the healthcare profession, the treatment I received was the best available. At times I was in the offices of other providers 5-6 times per week.

Frustration with Traditional Methods

The treatments kept my back functioning so that I could do my job but the repair and healing of my body did not progress. If I sneezed it would throw my back into spasms. If I slept wrong I would have to wear a back support for a week. This was more than pain and inconvenience – my very livelihood was at stake! Nobody wants to put their trust in a chiropractor who clearly has a bad back herself. So I did everything I could to hide and mask my pain from my patients. Two years into this constant pain I knew I had to try something different. I hired a personal trainer (a former N.F.L. player) who I hoped would whip me into shape. After 6 months, although I gained arm and leg strength, my body did not tone up the way I expected and my back pain did not improve. In fact it got worse. There would be times when I would spend half an hour on the treadmill in the evening and not be able to get out of bed the next morning. Impressing A Skeptic

About this time I came across a book titled Beyond Stretching, by Pavel Tsatsouline. There was something different here. There were stretches in this book that I had never seen before. Even my physical therapy associates were impressed with this new and cutting-edge material. I had a feeling that Pavel could help me with my back, and hoped this might be the answer to restore my health and the future of my practice. Fortunately I live close to Seattle because at that time Pavel was visiting the city twice each year. I took his stretching, strengthening and abdominal class. I was impressed – not something easily accomplished because I do body work myself, but also because I had experienced so many disappointments. After attending Pavel’s classes my stretching improved and my pain was decreasing. In fact, I was so impressed that I encouraged all of my patients and colleagues to attend Pavel’s seminars. I had patients drive 70-80 miles one-way to attend Pavel’s seminars, and I would bring no fewer than 10 people with me each time. I always made sure to bring my most acute patients – the ones I knew would experience the most benefit by attending. When Pavel witnessed my third trek to Seattle with patients in tow, he was impressed with my commitment and suggested that I train with kettlebells – round cast-iron weights, like cannonballs with handles. He even implied that I should become certified as a kettlebell trainer to assist my patients. Well, I was more than slightly intimidated – in my mind there was no way I could throw around this big piece of iron without inflicting further injury. But everything Pavel had showed me so far was helping, and I was intrigued. I ended up purchasing a kettlebell, but picked it up maybe five times before it began to gather dust at home. I was so out of shape that I would get winded swinging the kettlebell only twenty times. Being an athlete, I think it hurt my ego more than anything else!

One Demonstration Makes All the Difference

Then in October 2004 I was fortunate enough to attend another one of Pavels stretching and strengthening seminars that included a quick kettlebell demonstration. One of the people who spoke was Dave Werner, RKC. He related his experience with severe lower back pain, nerve damage in his leg, and using a cane to walk.

I couldn’t believe it – this man had recovered and looked like an Olympic athlete! Right then I knew I had to give kettlebells another chance. I not only needed to try them for myself, but for the benefit of all my patients that were in the same predicament as me.

I hired Dave to show me what to do, and one month into my training I sneezed — and had NO PAIN!! For almost five years I had been in pain from the slightest movement, and after one month of training with kettlebells I was able to sneeze and not have pain. That may not seem like much to you, but for me it was a miracle. I started training harder and signed up for the April 2005 RKC. People must have thought I was crazy because I hadn’t exercised in well over a year due to my pain and now I wanted to go and subject myself to three days of Russian boot camp!

The more I trained in preparation for the RKC the more my fitness improved, and my back pain quickly became a thing of the past. I made it to the RKC and survived – believe me, I had lots of sore muscles, but never a twinge in my lower back. I had been given my life back!

Sharing the Secret

When I returned from the training I soon began working with one of my worst back injury patients. The type of patient I see has extreme back pain and most of them have such poor body mechanics and muscle tone that they can’t even do a squat correctly. They’re afraid to move their body, believing they can prevent spasms by not moving, so I start them out slowly. This particular patient had constant pain and couldn’t do even simple household chores such as vacuuming or cleaning dishes . I started her out with the 4 Kg. bell, doing squats and swings in 5 sets of 5 reps each. If you’ve ever lifted the 4 Kg. bell, it weighs almost nothing, but it was heavy enough for her body and started improving her strength. We continued her chiropractic adjustments twice per week to control her pain and prevent spasms. After three weeks I introduced an 8 Kg. bell for one of the five sets, and her spine was starting to hold so I reduced her office visits to once per week. I have been training her now for five weeks and she has only minimal pain. She recently vacuumed her whole house without assistance – something she had not done in three years. You’ve never seen someone so excited about being able to vacuum the floor! It’s now been almost two weeks since she needed an adjustment and I’ve added a figure eight with the 8 Kg. bell to expand her range of motion. It’s important for those with chronic back pain to expand their abilities so they don’t give in to the fear of triggering a back spasm. Kettlebells allow this incremental increase, and it builds confidence in patients like nothing I’ve seen before.

Kettlebells – the Missing Ingredient?

I’ve seen the kettlebell workout help one of my associates with his asthma. Another eliminated her wrist and knee pain after 6 weeks of doing kettlebells. Like me, she was very worried about her career as a chiropractor because her wrists kept giving out. Now she is stronger and more confident that she can do her job for years to come.

I’m still amazed at the improvement in back stability that comes with kettlebell training. I feel like a kid again! I can honestly say I am in the best shape of my life – after only 8 months! I now work a full day in my practice and then train people with kettlebells one-on-one and in groups 4-5 nights a week.

I now believe kettlebells to be the single most important tool that can be added to a recovery training schedule. There are too many people out there who cannot enjoy life, who are merely existing because of their back pain. Their abdominals and back muscles are so weak from repeated spasms that they fall apart with any activity. I believe all of them can be helped with kettlebells.

It’s important to start slowly, primarily because of the weakness and lost muscle tone that develops from repeated muscle spasms, but also because of the mental block created by the fear of pain. Kettlebells allow you to do this. I know, because I’ve been there. But at 39 years old I now feel better than I did in my twenty’s, and I can’t wait to see how I will be a year from now. Thank you Pavel for giving me my life back!

About the Author

Dr. Wendy M. Schauer, DC, RKC, FICPA, is the President of Community Chiropractic, PS and Co-Founder of Abundant Fitness Center, PS in Olympia, Washington.