“Sequence” Is The Key To Relief
Out of the myriad of factors that are involved in the process of getting results with lower back pain, one of the more important areas that I have discovered to be critical involves the ORDER in which things are done.
Here is the BEST activity that will dramatically impact the results you get from your lower back pain relief program:
1. Relax FIRST before you do anything!
I know this one may sound obvious, but it is rarely addressed. Its important to keep in mind that pain causes increased muscle tension and increased activation of the sympathetic branch of your central nervous system, the “fight or flight” part. When this happens for long periods of time, the habitual muscle tension patterns become unconscious. Basically, you aren’t aware that you are holding your body in a tense way.
By performing a relaxation-inducing activity, particularly one that involves actively paying attention to your body, you can decrease the tone in your muscles, thus allowing increased blood flow and function. One of the very best activities for doing this is a sort of meditation.
Start off by laying on your back. Close your eyes, and allow yourself to lay in the most comfortable way on your back. Start by focusing your attention on your big toe. Focus on relaxing and letting go all of the tension in the muscles in that toe. Then allow that relaxation response to spread to your other toes. Allow it to move up to the soles of your feet, then your ankles. Continue this process, muscle group by muscle group, until you have every muscle in your body completely relaxed.
Do your best NOT to fall asleep!!
After you have done this, you will have allowed the tone in your postural muscles to relax, and will get MUCH better results from your corrective stretching and exercise program!
Try it and let me know how it works for you!
–Sam
Welcome back!
Relief From Back Pain Is Just a Thought Away…
One of the most commonly overlooked aspects in lower back pain therapies include that of the mind-body connection. Now, it is becoming much more widely accepted as a therapeutic medium, however, how to implement it still seems to be a challenge for most back pain sufferers. Here are a few tips to make it work for you.
1. Accept your pain: The first thing you have to be aware of is HOW you FEEL about your back pain. If you are angry at your pain, that simply feeds it, due to the fact you are turning your “psychology against itself”. Pain is simply a signal from the unconscious part of your mind, that part of you that beats your heart, pumps blood through your veins, breathes for you, and does all the other wonderful things that keep you alive. That signal is telling you to pay attention to it. Something is not right in that area, or it is sending a message to you and you are not listening. So, thank that part of you for bringing your awareness to what needs to be addressed.
2. Listen to what your pain is telling you: So, if your body is sending a message to you, its probably a good idea to listen to it. Now, this may sound a little hokey to you, but who cares, as long as it works, right? Go inside your mind and talk to your pain. Ask the pain, “Ok back pain, what are you trying to tell me? What do I need to do in order for you to stop sending me pain messages?” You may be very surprised to hear the answer. Many times, in fact MOST of the time, its something we don’t want to hear! Perhaps, “Stop being afraid to stand up to your husband!,” or “Take more time to rest, and stop working so much!,” or even “Quit this horrible job, and do what you really want to do in life!” These are just a few of the types of answers that are frequently expressed by back pain sufferers when they do this little exercise.
3. TAKE ACTION: Now, its time to make an agreement with that part of your unconscious mind that is giving you that cool little reminder. Ask it that if you do what it is telling you, would it stop sending the pain messages. If it agrees, then you know what to do. Take action on it, as long as it makes sense to do so. If you feel that what it says is not in your best interests, may be illegal, or whatever, then ask it to provide a more positive action, something that would help you grow as an individual.
The true intention of this exercise is to get connected with the messages that your body sends you. Many back pain sufferers don’t feel that pain is a good thing, or may even feel victimized as a result of it. This is NOT helpful, again, as it turns our own internal resources into a poison against itself. It’s time to create more powerful meanings to our experiences in life, ones that will provide more health, wellness, enrichment, and personal power in our lives. Reframing back pain is just the beginning.
–Sam Visnic
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"Having someone like Sam to refer my patients to who is as comprehensive, brilliant and caring as he is makes my job so much easier!! I feel assured that my patients are in good hands and are going to get the results they so desperately want. I highly recommend Sam to anyone who is looking to resolve their back pain easily and effectively!”
-Dr. Holly Lucille N.D., R.N. -
“I've used Sam on more than one occasion to help me with back pain issues. As a full time web designer I often spent too many hours sitting behind the pc which led to chronic back pain. I started working with Sam a few years ago and his knowledge and insight helped me to alleviate my back pain issues and even improve my posture. Whenever I start to have back pain issues I just re-implement the tools and techniques he showed to me and in no time my back pain goes away. He really is the back pain specialist!”
-Jimmy Powell
Owner, Stellar Media Group -
“Sam is an excellent mind/body fitness coach & trainer. When it comes to eliminating complex back problems, Sam's your man. He is passionate about his work and dedicated to healing his clients. I highly recommend his services.”
-Michelle Armstrong
Author, "Manage Your Mind, Master Your Life" -
“In my experience it is rare to find a health practitioner who consistently cures the underlying issues, and successfully drives to total wellness. Sam has become our trusted family 'health support system' because he is one of those rare people. He has successfully helped my mother in law, sister, wife, daughter, and myself cure what western medicine has been unable to. We highly recommend Sam ... plus he's a cool guy !”
-Tim Parsey
Microsoft Partner, Dir UX -
“I was so impressed when working with Sam, from his detailed and thorough evaluation, to the great workouts and home exercises prescribed. I've referred a number of people to Sam and in the past we've used his DVD for gifts to patients for home care. I strongly recommend Sam's services and hope to be working with him personally at some time in the near future.
-Dr. Matt Costantino
HealthSource Chiropractic and Progressive Rehab