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<p class=MsoNormal><b><span style='font-family:Arial'>Banishing Backache</span></b></p>
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<p class=MsoNormal><span style='color:red'>Backache</span> <br>
<a href="index.html">Home</a></p>
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<p class=MsoNormal><i><span style='font-family:Arial'>I’ve got a weak
back.</span></i> <br>
<i><span style='font-family:Arial'>How long have you had it?</span></i> <br>
<i><span style='font-family:Arial'>Oh, about a week back.</span></i> <br>
<span style='font-family:Arial'>(The Three Stooges)</span> </p>
<p><span style='font-family:Arial'>There is nothing like comfortably walking
straight as a ramrod, proud to be bipedal. There are two ways that I can
experience this. One is via a visit to a good chiropractor. The other is
to use the techniques below.</span> </p>
<p><i><span style='font-family:Arial'>(Important caution: Common sense
dictates the need of genuine care in dealing with any back problem. Consult a
medical, osteopathic or chiropractic doctor before proceeding with these, or
any other self-care approaches.) </span></i> </p>
<p><span style='font-family:Arial'>First, you can try some <b>bed stretches</b>.
Here’s how I do them:</span> </p>
<p><b><i><span style='font-family:Arial'>Method One</span></i></b> <br>
<span style='font-family:Arial'>Sit in the middle of the bed, legs straight
out in front of you. Then, from the hips up, pivot to the right as far
as you reasonably can. Now lie back. You should be shaped like a
boomerang, mate. And you will feel a profound “pulling”
sensation in your lower back, hip and upper leg. Relax and stay in that
position for five minutes by the clock. Repeat the process to the
left. </span> </p>
<p><b><i><span style='font-family:Arial'>Method Two</span></i></b> <br>
<span style='font-family:Arial'>Lie across the bed face down. Put your
feet over the edge and grab the mattress with your toes. You can do this
even if you are not an orangutan. While keeping your feet together,
pivot your upper body to the right as far as comfortable. You now will
look like the other side of a boomerang. Using your arms, give it an
extra stretch further to the right and hold it for a minute or two. Relax,
and repeat for the left side.</span> </p>
<p><span style='font-family:Arial'>Both of these techniques work best if you
done first thing in the morning and last thing before going to sleep at
night.</span> </p>
<p><span style='font-family:Arial'>And when you sleep, do so on a good, <b>firm
(but not hard) mattress</b>. If you cannot afford a good mattress,
consider asking Santa for a futon (a thick floor mat). You can also try
putting a board under your lousy mattress for the time being.</span> </p>
<p><span style='font-family:Arial'>Try regular (or even irregular) practice
of <span class=SpellE>hatha</span> <b>yoga postures</b>. Especially helpful
are the ones known as the “plow” and the hurdle-stretch.</span> </p>
<p><b><i><span style='font-family:Arial'>The “plow” </span></i></b><span
style='font-family:Arial'>begins with a shoulder-stand on a well-carpeted
floor. That’s just a head stand with your arms supporting
you. I cannot do a real headstand, but I can do this. From the shoulder
stand, let the weight of your legs pull your feet to the ground. You
will look and feel like the number “6” tipping over that way ->
->.</span> </p>
<p><b><i><span style='font-family:Arial'>Hurdle stretches</span></i></b><span
style='font-family:Arial'> are easy to do. Sit cross legged wearing
loose fitting clothing. Extend one leg out at a natural 45 degree angle
from your hips. Reach down that leg as far as you are able, drop your
head, and reach a bit further. If you manage to reach your ankles, grab
them and relax. If you can’t, grab what part of your leg that you
can, and relax. Hold with a slight stretch for the count of 25. Repeat
with the other leg.</span> </p>
<p><b><span style='font-family:Arial'>Lose excess weight. </span></b><span
style='font-family:Arial'> If you are 22 pounds (10 kg) overweight, that is
like carrying a big economy-sized bag of dog food around with you all
day. 44 pounds is two big bags of dog food. All that weight pulls
on your back and sits on your sacroiliac. Be realistic; it has to
go. If you cut down your daily calorie intake by just 120 calories (a
puny amount and you know it), you will lose a pound a month. If you do
any exercise at all, you will triple the loss easily. Do not scoff at a
monthly 3 pound weight loss. That’s 36 pounds in a year.</span> </p>
<p><span style='font-family:Arial'>Really want to feel great? Do these
back-building, soreness-<span class=SpellE>squelchin</span>’ weight-<span
class=SpellE>liftin</span>’ <b>exercises:</b></span> </p>
<p><b><span style='font-family:Arial'>SHRUGS</span></b> <br>
<span style='font-family:Arial'>This is as easy as it sounds: simply shrug your
<span class=GramE>shoulders.</span> . . <span
style='mso-spacerun:yes'> </span>with a dumbbell weight in each hand. You
can usually use quite a lot of weight for this. Beginners may want to
start with 5 or 8 pounds per hand. I use 25 <span class=SpellE>pounders</span>,
but then I’ve been doing this for a while. Your basic up-and-down
shrugs can be complimented with shoulder rotations forward together and then
backward together. Also, try alternate-shoulder up and down shrugs.
These moves really loosen up the neck, shoulders, and upper back.</span> </p>
<p><b><span style='font-family:Arial'>FLYS</span></b> <br>
<span style='font-family:Arial'>Use a MUCH lighter weight for these. A “fly”
is like a theatrical, expansive yawn with weights in your hands. Another way
to describe <span class=SpellE>flys</span> is you look like a large bird
stretching its wings, or Batman displaying his entire cape. Stand where you
have a lot of free airspace around you and try some. By varying positions
(one arm reaching up, the other down; both up or both down; reaching behind
you backhanded; etc) you can de-stress the entire upper half of your body to
an extent you might not have thought possible.</span> </p>
<p><b><span style='font-family:Arial'>SIDE-CRUNCHES</span></b> <br>
<span style='font-family:Arial'>Lie down on a carpeted floor in the good old “knee-bent
for sit-ups” position. But there’s a twist: let both your
knees fall to one side and do your crunches side-saddle. To an equal
number with the knees to the other side, of course. By bringing your
knees nearly up to your chin, or extending your bent legs to one side or the
other, you will feel a lower back benefit in addition to that most satisfying
spare-tire-reduction that crunches are known for.</span> </p>
<p><span style='font-family:Arial'>(More on exercise at </span> <br>
<span style='font-family:Arial'><a
href="http://www.doctoryourself.com/exercise_avoid.html">http://www.doctoryourself.com/exercise_avoid.html</a>
and </span> <br>
<span style='font-family:Arial'><a
href="http://www.doctoryourself.com/aerobics.html">http://www.doctoryourself.com/aerobics.html</a></span>
</p>
<p><b><span style='font-family:Arial'>Use a “MA” roller</span></b> <br>
<span style='font-family:Arial'>A “MA” roller is a wooden
self-massage tool shaped something like a large, skinny thread spool. The
twin raised sections towards the center deeply massage the back to either
side of the <span class=SpellE>spinous</span> processes of each vertebrae of
your back. The sensation it produces resembles a full-back acupressure
treatment by a barefooted lover. With patient, regular use, you can actually
feel back bones slip into place. I have no financial connection with the
manufacturer, distributor or retailer of this product. You can purchase
one by way of an internet search, or visit to your local health food store.
Priced at about $40, they cost about the same as a single visit to the
chiropractor. I have had mine for over 20 years and use it every night
before going to sleep.</span> <br>
<span style='font-family:Arial'> </span> <br>
<b><span style='font-family:Arial'>Fast, Totally Free, Utterly Effortless,
Back-Friendly Advice:</span></b> </p>
<p><b><i><span style='font-family:Arial'>Ladies, stop wearing high heels.</span></i></b><span
style='font-family:Arial'> Nothing wrecks your posture and all the muscles
and bones associated with it like walking around on your toes all day.</span>
</p>
<p><b><i><span style='font-family:Arial'>Lift, shovel or rake with your “other”
side. </span></i></b><span style='font-family:Arial'> This really
works. I learned it watching my Dad, who one day picked up a large TV
set with his left hand. His back went “out” and he was in
considerable discomfort until he reached down and picked up the same TV with
the other hand and put his back “in” again. I used to get a
backache after snow shoveling, a common event around these parts (I live just
south of <st1:country-region w:st="on"><st1:place w:st="on">Canada</st1:place></st1:country-region>).
Then, I started shoveling backwards. By this, I mean that I reversed the
position of my hands on the shovel, and dug to the other side, and threw with
the other shoulder. This was weird at first, and I could only move a
quarter of my usual load. But practice makes perfect, and now I have
forgotten which side is my “other” side, as I can move a ton of
snow (literally) without injury. If you have no snow to move (you lucky
person you), may I mention that this technique applies to shoveling dirt,
concrete, manure, or anything else you have to toss about.</span> </p>
<p><b><i><span style='font-family:Arial'>Wear that purse or backpack on the “other”
shoulder.</span></i></b><span style='font-family:Arial'> Same idea as above.</span>
</p>
<p><span style='font-family:Arial'>Make a point to periodically <b><i>notice
your sitting posture</i></b>, whether working, reading or watching TV.
Can you improve it? Of course you can, once you become aware of it.</span> </p>
<p><b><span style='font-family:Arial'>FUTURE TO THE BACK</span></b> <br>
<span style='font-family:Arial'>I know an unusually large number of
chiropractors. This may be because I used to teach at a chiropractic
college. One of my very best friends, <st1:City w:st="on"><st1:place w:st="on">Rochester</st1:place></st1:City>’s
Dr. Kenneth Hack, is an excellent chiropractor. He has “straightened
out” my whole family for many years and he is great at it. But
Ken lives too far from me for quick visits every time by back bugs me. So,
I have learned how to take care of it myself. I don’t care much
for exercise, but I exercise anyhow. Ken told me I <span class=SpellE>haveta</span>,
and I found out he was right. Good chiropractors teach you how to not need
them. So now I do all the stuff I discussed above almost daily, because when
I’m done, I feel terrific.</span> </p>
<p><span style='font-family:Arial'>You can take this considerably further if
you want to. 25 years ago, I learned a gentle first-aid technique,
Spontaneous Release by Positioning, developed by Lawrence Hugh Jones, D.
O. (Step-by-step instructions at</span> <span style='font-family:Arial'><a
href="http://doctoryourself.com/spontaneous_rel.html">http://doctoryourself.com/spontaneous_rel.html</a>
). </span> </p>
<p><span style='font-family:Arial'>Backache surely is a common ailment,
perhaps one of the most common of all chronic health problems. It is
certainly one of the chief on-the-job time-loss injuries. Most persons will
suffer backache at least some time in their lives. But the procedures
described above are powerful steps you can take to prevent, and to relieve,
backache. </span> </p>
<p><span style='font-family:Arial'>I used to have back trouble. Now I
don’t.</span> <br>
</p>
<p><span style='font-size:10.0pt;font-family:Arial'>Copyright 2001 and prior
years by Andrew W. Saul.<o:p></o:p></span></p>
<p><b style='mso-bidi-font-weight:normal'><span style='font-size:10.0pt;
font-family:Arial'>Andrew Saul is the <span class=GramE><span class=grame>author
of the books <i>FIRE</i></span></span><i> YOUR DOCTOR!</i> How <i>to be
Independently Healthy </i>(reader reviews at<i> </i><a
href="http://www.doctoryourself.com/review.html">http://www.doctoryourself.com/review.html</a>
) and <i>DOCTOR YOURSELF: Natural Healing that Works.</i> (reviewed at <a
href="http://www.doctoryourself.com/saulbooks.html">http://www.doctoryourself.com/saulbooks.html</a>
) </span><o:p></o:p></b></p>
<p><b style='mso-bidi-font-weight:normal'><span style='font-size:10.0pt;
font-family:Arial'>For ordering information, <a
href="http://www.doctoryourself.com/order.html">Click Here</a></span> .<o:p></o:p></b></p>
<p><span style='font-size:10.0pt;font-family:Arial'><span
style='mso-spacerun:yes'> </span></span><br>
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<a href="contact.html">Andrew W. Saul</a></p>
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<p class=MsoNormal><span style='font-size:7.5pt'>AN IMPORTANT NOTE:
This page is not in any way offered as prescription, diagnosis nor treatment
for any disease, illness, infirmity or physical condition. Any form of
self-treatment or alternative health program necessarily must involve an
individual's acceptance of some risk, and no one should assume
otherwise. Persons needing medical care should obtain it from a
physician. Consult your doctor before making any health decision. </span>
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<p><span style='font-size:7.5pt'>Neither the author nor the webmaster has
authorized the use of their names or the use of any material contained within
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<p class=MsoNormal align=center style='text-align:center'><span
style='font-size:10.0pt;font-family:Arial'>| <a
href="index.html">Home</a> | <a
href="order.html">Order my Books</a> | <a
href="aboutme.html">About the Author</a> | <a
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