The Art of EFFECTIVE Stretching

Graeme_Teague-36As 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.
It won’t!
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:
redarrowFind the cause (this is essential and a commonly forgotten step)
redarrowRemove pain – you can achieve this simply by releasing trigger points
redarrowBalance 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.
redarrowBalance 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
redarrowBreak 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?

hip flexor stretch for sciatica 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:
redarrowKnowing which muscles to stretch (which you identify by the distortion patterns that effect your spine)
redarrowKnowing 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)
redarrowKnowing 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.
redarrowYou need to stretch when you wake in the morning. This actually encourages the muscle to stay relaxed and prepares you for the working day.
redarrowOnce in the day, preferably when you finish your work. This removes any build up of muscle tension from your days work.
redarrowJust prior to bed. This is the essential time to stretch and is reinforced by your morning stretch.

How To Relax Muscles Literally Overnight

alarmclockAs 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…

“I had tried everything else…I have never found anything out there with this much information that actually works…you have changed my life.”

The information is invaluable to anyone suffering from back pain or any other physical problems. It goes to the root of problem and you can do this in your own home at your own pace.

I have never found anything out there with this much information that actually works!

Thank you, Dr Graeme Teague. You have changed my life!

Terri Bracken

“In the first week itself the lower back pain was totally gone”

mohammed-headI followed the book step by step. In the first week itself the lower back pain was totally gone. From the second week onwards I felt a lot better with my upper back too (though I did not yet start the upper back exercises).

I found the X-pain method book and the videos extremely useful in treating my lower back and upper back pain, with just a few minutes of stretching I started getting the results very early on. The neuro-lymphatic rubbing removed the ‘active’ points which I was not aware of before.

I strongly recommend to whoever is suffering from back pain due to muscles and joints to try the X-Pain Method and follow Dr Graeme’s advice step by step. Thanks to it my own back pain is almost gone in a short period of time.

Mohamed Akram

Within few days the pain started to diminish drastically 80% of my pain was gone.

February 2010 I started to have neck, then shoulder followed by back pain. The feeling was am I getting paralyzed; and all sorts of thoughts running wild not to mention fear & anxiety. I went to see the family doctor and was prescribed muscle relaxant.

The pills Helped but after 2 1/2 weeks it all started to come back more painful with dizziness, tingling, numbness and burning sensation in the arms and shoulders. The dizziness scared me the most, I was desperate and I Googled the internet and came across “The Back Pain Advisor”.

I put to practice all that I was learning which is well structured step by step in explaining the pain and relief process. Within few days the pain started to diminish drastically 80% of my pain was gone.

Now I have the “X-Pain Method” not only will I recover the balance 20% but I will use the system as part of my daily routine as part of a total body maintenance. I am 100% confident it will also help me improve other faculties of my body, as I have noticed more energy, improving eye sight as I get deeper into the program.

God Bless Dr Graeme Teague. I sincerely thank you for sharing your knowledge. It’s given me the edge I need to help myself.

Mebs Walji
Edmonton, Canada


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.
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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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Wow! Customer service and someone that actually cares enough to reply. It’s hard to know when there is so much info on the internet. I really appreciate you getting back to me and so quickly.

Thank you so much Graeme. I will get busy and read more of the information as I did print it all out.

Cheers and a Very Merry Christmas to you and your family!

Bruce Duncan
Vancouver, Canada

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Yes! I’d Like To Remove My Back Pain Completely For Just $47!


“…If only more doctors were service driven rather than money driven.”

Dr. Teague: I have really profited from your book. It is the only solution that allows me to address muscle and back pain in my own home at my convenience. Your methods are practical and effective.

Thank you for teaching people to adjust lifestyle and deal with the aging of these bodies without drugs. That alone is therapeutic.

In addition, I’m very grateful that you are not just in this for the money. If only more doctors were service driven rather than money driven.

Cecelia Fisher, Garland, Texas, U.S.A

“…The best few quid I have spend in a long long time!”

Hi Graeme

Just to let you know I have been using your quick start tips over the last two weeks and the results have been excellent. I now have no pain most of the time with only minor tinges and pain, a major improvement and this is only week three.

I should probably explain I am a 35 years old, Computer consultant, who tries to surf and mountain bike when possible. I had a fall a few years ago (5) and I reckon I knocked my pelvis out of alignment, and twisted my ankle. I had ankle and lower back/hip pain on one side, I always had pain in my lower back and mid back after standing/ running for a period of time, plus numbness or tingling on the underside of my heal as well as pains down my inside leg.

Many thanks for your help, also on another note my IBS seems to have virtually disappeared as well not sure if this is also a nice side effect of the same.

Anyway in summary, the best few quid I have spend in a long long time.

John Doyle Whitestown, Ireland

“…within 2 mins the pain was only minor…”

I was in severe pain for the last 2 days and researching my symptoms over the net I discovered my condition is most probably sciatica (I have also made an appointment with a doctor but I cant get in straight away).

I tried one of your stretching techniques and this helped my pain ease 10 fold instantly! I could hardly walk or change from a sitting or standing position and within 2 mins the pain was only minor.

I just wanted to thank you for making your expertise in this field so easily accessible to look up and inform people and making my life bearable…

Dion, Australia

“…impressed by the various techniques incorporated into the system”

Hi Graeme:

Thanks for the reply. Really good to see your dedication and service.

I am impressed by the various techniques that you have incorporated into the system. Being an Indian, seeing the Mudra was interesting.

I started my first session yesterday with the quick start and added some acupressure techniques. I have already seen my body relaxing and pain subsiding. I cannot imaging the benefits I can have in the long term.

Suhit, U.K

“I wouldn’t have believed it if I hadn’t tried it!”

I wouldn’t have believed it if I hadn’t tried it! … eliminated a pain in my lower right back that had been nagging me for months. None of those other quick-fix or exercise methods did any good.

Terry Marshall, United States

“Your advice…really works for those in need.”

Thank you very much for helping me get rid of my back pain on your e-course.

After completing your e-course I realised that my back pain happened for one of the reasons you have mentioned – muscle imbalance.

The reason for this was that from 2002-2005 I was a martial arts student. Unfortunately I got a job which I often do sitting and which made me stop my sport. The only thing I’m doing now as sport is riding my bicycle to my work place.

After reading your advice, I realised that my bicycle and sitting down in my job brought on the muscle imbalance that caused my problem.

I will keep using your advice…it really works for those in need.

Chuol Nyak Tongyik, Ethiopia

“…I’ve well and truly had my money’s worth, and probably saved on a consult with a physio.”

Thank you for your marvelous material on The X-Pain Method. I downloaded your info on Sunday evening and slept soundly without any pain all night and since.

I’m beginning to realise that I haven’t really given much time to preventative exercise. And at about $30 Australian, (and this was only the X-Pain Method 1.0) I’ve well and truly had my money’s worth, and probably saved on a consult with a physio.

I enjoyed all your information and must get reading some more. I appreciated how you didn’t rule out surgery etc for those who need it.

Chris Castle, Australia

“…I wish you were here…”

Dr Teague you are great, you always answer my emails in detail very quickly….I read your e-book over and over and always learn something new that I missed…. The neck exercises and points seem to be helping my neck issue…

I wish you were here…

Thanks for what you do!

Brenda, U.S.A

“I am delightfully unaware of pain and functioning in a painless manner”

I am happy to report that the techniques recommended by you in the X-Pain program have given me a great deal of relief. My entire back has loosened up considerably, there is no more edgy, achy feeling from my tailbone to my right SI, and I am delightfully unaware of pain and functioning in a painless manner. I have also resumed a low level of activity.

I am doing the Sacro-Occipital adjustment techniques daily, stretching a couple of times a day, and regularly stimulating the acupressure points you recommended. I will focus daily on this regimen even now I am free of pain.

Thank you so much for your recommendation and efforts.

Michael Nunn, USA

“It is so nice to see such a COMPLETE program on every possible level.”

I must tell you – your program is amazing and offers so many solutions. It is so nice to see such a COMPLETE program on every possible level. You have put your heart and soul into educating the masses and sharing every opportunity to help us find freedom from pain.

Candice, Houston, Texas USA

“WOW, so much info, I love it!!!”

Thank you for sharing your knowledge!! I’m a 60 year old massage therapist in AZ, USA. I just love doing my work, but was starting to have mid thoracic back pain after my 2nd or 3rd client of the day. I was looking on the internet for answers and came upon your X-Pain Method.

I ordered the ebook and have read and started using the blocks, tennis balls (the whole quick start method). Also the pec and QL stretches, working with the 36 breathes also. WOW, so much info, I love it!!! Also have been waking up with headaches a few times a month, this morning I used the headache sequence technique and IT WORKED.

OK, I’m impressed and am looking forward to using more of your methods and helping some of my clients with their back pain.

Jan, USA

“…back pain went away in 7 days!”

My back pain went away in 7 days using just the preliminary method. Once in a while it comes back but not too severe but I can get it to go away almost right away using your methods.

Walter Hayashida, United States

“…first time in several years I have not had pain…”

Your X-Pain Method book has been really helpful. For the first time in several years I have not had pain in my upper and lower back for several weeks now. I have not been able to try all the techniques, but I have done the essential ones and they have really helped.

Ignacio Villalobos, Canada

“…a lot of “back pain” doctors would be out of work!”

If Dr Graeme Teague books would be released worldwide, a lot of “back pain” doctors would be out of work! Many thanks to Dr Graeme Teague for helping me out with my back pain woes.

Zev Saftlas, United States

“This truly is money well spent!”

I have been suffering with, at times, quite severe lower back and neck pain since I damaged it way back in ’84.

Ever since then I’ve relied heavily on osteopaths, physiotherapists and most recently chiropractors. I have to say, I have been very happy with my latest chiropractor – he’s the best I’ve ever had – but the big problem for me is that I travel a lot and often to places in third world countries where there simply aren’t any capable people to help when I overdo things.

Many a time I’ve had to cut short a paragliding trip because I couldn’t “get my back cracked” I stumbled across Graeme Teague’s site one day when browsing the web and decided to try the X-Pain Method.

This truly is money well spent. Graeme explodes and exposes the many myths and “insider secrets” regarding Chiropractic treatment. I still occasionally visit my Chiropractor here but only for severe problems which, I have to say, occur less and less these days after adopting the simple practices set out in the method.

And when I travel these days I feel more confident about being able to control my back problems and using Graeme’s methods as a maintenance routine. Now I never travel anywhere without tennis balls and training shoes!!

Chris Sowerby, Oman

“Your book has been the best thing that has ever happened to me with respect to my back.”

Your book has been the best thing that has ever happened to me with respect to my back. It gave me control back into my life; in many ways it gave me my life back. The structural damage in my back is too severe that surgery is required but I continue to do the exercises and acupressure which both I believe keeps lower the meds I need to take for pain.

I particularly like the acupressure and like that I can do it anywhere, any time. I will definitely continue acupressure immediately after my surgery to speed recovery and will begin the exercises as soon as I can. GREAT BOOK, GREAT ADVICE, GREAT HELP.

Myrna, Canada

“I am very happy to say that I am, for the most, totally part pain free!”

Just a quick note to say thank you for all of your hard work in putting together all of your comprehensive material. I bought your program, and I must say that it is extremely informative.

I was suffering for weeks with sciatica and I was about to go bonkers when I search the net and found you. I put the info to work immediately and I am very happy to say that I am, for the most, totally part pain free for the last two weeks. Still a little stiff at times in the hip area after sitting down for a length of time, but…I am back to working out along with other activities, and I am happy.

At 50 years old, even though I was in very good shape, I injured myself thinking I was 30, and an injury of this nature can be very scary when it last for weeks on end with little or no relief. Thank you, your techniques were invaluable, and I will continue to learn more of your techniques until I become a resident expert so-to-speak, and get to the point where I can be pain free for the rest of my life. Thanks again mate!

Dan Spychalski, USA

“…there is no pain and no problem playing football again”

Within a couple of days of trying these exercises, most of my sciatica pain was gone. Now several weeks later there is no pain and no problem playing football again.

Kev Doherty, United Kingdom

“…a wealth of information that really does work on a whole lot more then just back pain”

I want to thank you for all the care and concern you extend to all through your program. It is a wealth of information that really does work on a whole lot more then just back pain. I look forward to your future works and being completely back and shoulder pain free without surgery or drugs very soon. ,strong>You have given me hope back that God does answer prayers!

Scott Giorgio, United States


These are ALL real clients who have been using my techniques to get rid of back pain in less time.

If they can do it, there’s no reason you can’t as well!



Yes! I’d Like To Remove My Back Pain Completely For Just $47!