As you know by now, stretching is an integral part of back pain relief. Muscle tightness is one of the major causes of back pain, yet stretching has poor success.
Most stretching techniques are poor. If the technique you use is inadequate then you will at most get temporary relief from your pain. At worst you will aggravate the muscle and make pain last longer or make it worse.
But, stretching is still only one part of an overall approach to back pain relief. Don’t be fooled into thinking that by stretching a few muscles (even if you stretch effectively) will remove all the causes of your pain.
If you want long lasting back pain relief, the sort that gives you a pain free life, then you must remove all the causes. To achieve this you need to:
Find the cause (this is essential and a commonly forgotten step)
Remove pain – you can achieve this simply by releasing trigger points
Balance muscles – remember this is not just stretching, you need to relax tight muscles, strengthen weak muscles and stimulate their nerve and blood supply to get long term gains.
Balance joints – the forgotten area of back pain relief, as nobody ever teaches you how to target your joints and get them moving like a well oiled machine
Break the Habitual pain cycle – unless you make being pain free a habit, pain will always return. (Hint: this is the biggest mistake made in back pain relief – never make this mistake)
This process may sound complex or that you will need to spend an hour or more each day just trying to relieve pain. In fact, if you use simple and effective techniques you can perform these simple steps in less than 20 minutes each day.
Learn to break the pain cycle and you will only need to check in with your body each month to maintain a pain free life.
But back to effective stretching…
Why Should I Stretch?
Make sure your back is straight![/caption]As you know stretching is to help tight muscles relax.
So you stretch a muscle, it relaxes and pain eases. The problem is tomorrow the muscle is tight again and you need to stretch some more.
For most people this is a continual process that occurs every day … forever … to just try to stay pain free.
The problem is NOT with how you are stretching (most times) but with understanding about why muscles tighten.
Once you understand why muscles tighten you can soon see what you must do to make sure they stay relaxed.
Why Do Muscles Tighten?
Muscles are strange beasts … when a muscles tires it will actually tighten. Then once it tightens you will form trigger points and general muscle tension. These combined cause your back pain.
Stretching may ease tension, but it won’t change the muscle tiredness.
Muscle tiredness does not mean muscle strength. Sure if a muscle is stronger it will take longer for it to tire.
But it is the nerve and blood supply to the muscle that is the main cause of this tiredness. If the supply is poor the muscle will tire quickly … leading to back pain.
The main reason the supply slows is that as joints tighten, the nerve supply and blood supply to the muscles are irritated. Or if a muscle stays tight the nerve supply especially will alter (a common reason why trigger points form).
This poor supply can eventuate from both joint and muscle tightness – it is like the proverbial chicken and egg…
Muscles can tighten from over use or injuries which causes joint tightness, which affects the nerve and blood supply, leading to muscle tiredness and pain.
Joints tighten from injuries or overuse which alters the nerve and blood supply, which then creates the muscle tiredness … muscle tension … and then pain
Either way to make a change you need to remove all the factors … joint tightness … improve the nerve and blood supply … stretch and strengthen muscles.
Is Stretching Worth It?
Stretching is still essential to help muscles relax. Knowing which muscle to stretch is NOT the most essential though.
Effective stretching requires 3 vital factors:
Knowing which muscles to stretch (which you identify by the distortion patterns that effect your spine)
Knowing how to stretch. There are certain stretches that will both relax the muscle but help to build strength at the same time (this saves you hours of stretching time in the week)
Knowing when to stretch. If you know when to stretch then you can literally get muscles to relax overnight, this is the essential area of stretching.
The main reason why stretching has poor long term success at back pain relief (and the reason why we only teach you the best way to stretch as part of an overall approach to back pain relief) is that most people use standard boring stretches.
Boring Stretches = Boring & Poor Results
The standard stretch of holding the muscle in tension for 30 seconds or more has poor success with back pain relief. Numerous studies have shown there are more effective ways to stretch.
But the worst problem is not with the techniques you use, but with when you stretch.
Stretching as we said trains your muscles to relax (again some stretches will train them to strengthen also). To make sure the relaxed muscle becomes a habit you need to initially train your muscles more often.
In fact you need to stretch 3 times each day … again another good reason to learn effective ways to stretch otherwise you could be spending hours each day stretching.
You need to stretch when you wake in the morning. This actually encourages the muscle to stay relaxed and prepares you for the working day.
Once in the day, preferably when you finish your work. This removes any build up of muscle tension from your days work.
Just prior to bed. This is the essential time to stretch and is reinforced by your morning stretch.
How To Relax Muscles Literally Overnight
As I just said, you need to stretch three times each day to train your muscles to relax. However, you can literally get your muscles to relax overnight.
As soon as you make your muscles contract after a stretch the effectiveness declines. So…
Stretching just prior to bed is the most effective time to stretch.
Please note: You should only ever stretch those muscles that appear tight from the Spinal Assessment, when you compare the left to the right side.
That way you may only need to stretch a few muscles, rather than a whole group. Please remember too, that the standard stretch of holding the muscle in a state of tension for 30 seconds or more is okay to use, but there are more effective ways to stretch as we teach you inside the X-Pain Method.
So just prior to going to bed, stretch you muscles and then lie down in bed. You can still read, listen to music but keep your muscles inactive. This helps to teach them to stay relaxed and reduces tension in the muscle faster and for longer.
This night time stretch is essential if you wish to remove back pain quickly.
The two stretches in the day are to encourage your muscles to reduce tension as much as possible and to reinforce the relaxed state. As your muscle tension reduces you can often skip the day time stretches and just stretch before bed – saving you a lot of precious time.
Stretching effectively is the key!
Too many techniques tell you to stretch but they neglect to teach you the important aspects of stretching – what to stretch, how to stretch and when to stretch.
Stretching when combined with joint balancing techniques is the only fail safe way to eliminate back or neck pain long term.
Okay … How Can I Remove Every Ounce Of My Pain?
Stretching is essential but only part of the picture…
You must follow a simple 3 step plan if you want long lasting back pain relief, just like these people achieved…
Here Are The Exact Tools You Will Use To End Your Pain … Permanently!
Component #1: The X-Pain Method
This 114 page manual takes you by the hand and guides you through the simple 3-Step-System to get long lasting relief from all pain.
In the first step you begin with the self-assessment techniques to detect which pattern of distortion you have. But don’t worry if you think this is difficult, we have an easy solution … more on that soon.
Once you know which imbalances are present, the second step guides you to literally turn off the pain signals and ease your pain quickly. Remember reducing or eliminating pain helps you heal faster.
The third step is easy and the most exciting!
You are guided through the simple techniques to correct muscle and joint imbalances. You will learn how to release reflexes that keep you in pain. Acupressure techniques that speed your healing, reduce tension, balance joints and boost your overall health.
In just a few minutes each day you can regain the balance and strength your spine needs to maintain a healthy state… just taking a few minutes each day!
Finally you are taught the simplest way to maintain your spine long term. There is no point becoming pain free only to let things slip again… best of all … you only need a few minutes each month to stay pain free and healthy.
Component #2 Video Demonstrations of the X-Pain Method
To make sure you understand each step, you can view (or download) 10 simple videos demonstrating each of the vital steps.
You can watch a demonstration of the simplest way to self adjust an individual joint … to the most effective way to stretch to rebalance your muscles.
These can be watched online or downloaded to be viewed on your PC for those with slower internet speeds.
Component #3 Unlimited ‘LIFETIME’ Support
Although this program is incredibly easy to use, we offer you lifetime personal support…
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How to determine the best structural field for your back pain issue.
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