Friday, April 17, 2009

For general maintenance, plus: needed for low back pain and psoas- and neck pain too!

Neck and sacrum are related. If one is in pain, the other one is too, and vice versa. If one gets better, the other one gets better too. So, we can work on one to help another.

Very often, crawling on the floor on all fours will help get rid of low back ache and/or headache. If crawling doesn't help, then it is time to get more serious about helping yourself.

Just laying on the floor with knees up will make your lower back and neck relax. Then the body will be ready to be worked on and eventually stretched.

Low back pain and psoas Check out the basic rolfing exercise, basic pelvic tilt - - very similar to the one prescribed by Tomas Hanna in his book "Somatics". That book has some extremely simple yet very profound exercices that are extremely effective.

Doing this simple ropfing pelvic tilt will align the spine, relax the low back and make you completely relaxed. Do it before going to sleep for a profound sense of relaxation.


Then work the trigger points in the psoas, quad lamborum, back, and sacrum, etc. The best book is The Trigger Point Therapy Workbook by Davies.

Then, do the more elaborate psoas stretches in the links above.

You also need some quadratus lamborum stretches, so try:
facilitated stretching



Then stretch again :)

And, after working with the abdomen and the pelvis, the neck will feel much better! It won't be as forward tilted, so the neck muscles do not have to work as hard. Your posture will be better, and you will feel like a million.


You will feel like new or almost new. If you do not feel 1000% better, then it is time to look further :)


For the brave and adventuresome, look further. Some possibilities:

- A liver cleanse and/or deep colon clense might be needed. Check out angelfarms.com if you want a deep supervised 10-day cleanse, and for self help daily at home and simple kitchen cleanses read the book God Helps Those Who Help Themselves by Hanna Kroeger

- a nutritional change might be needed (e.g. quitting sugar, meat, wheat, foods that give you allergies, greasy foods, processed foods, GMO foods, ...). Common allergens: milk, wheat, peanuts, non-organic soy and corn (it's all GMO), etc. Try quitting one at a time for a week and see if you feel better. If you do - you know the answer!

- a change in lifestyle might be needed (e.g. do you drink enough water? do you need to quit alcohol or drugs? are you angry or bitter? do you meditate regularly?). This is a biggie and requires Inner Work and some deep digging. Most people leave this one alone :) Sometimes you can get away with it, for example continue drinking but quit meat. It might work - for a while. It is "buy now pay later stratagy" and there is 19% interest on those plans....

- Another look at emotional issues (e.g. are you divorcing right now? no wonder your back would hurt...)

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Sunday, April 12, 2009

how to fix lower back pain

A diary of someone I helped today:

I am almost 6ft tall and quite athletic. I stretch before and after any exercise.

Today I brought my massage chair to the market. I just put the chair down or picked it up, and suddenly I noticed I could not straighten up anymore. I was walking around bent, with pain radiating in the area where the sacrum meets the spine, across the entire back.

Oh well. I had to work 9-1, just waiting to go home and deal with this.

I tried first working on the abdomen, because trigger points (i.e. muscle knots) inside the abdomen, e.g. the psoas constellation, can throw the back. However, that that didn't work completely. Because there was no isolated pain in the back, it was all over. I could stand straighter but the ache was still there.

Then I tried working on the glutes, piriformis and other muscles around the sacrum. That helped some too. Also, it popped something in my neck and the neck felt better.

I tried stretching the psoas, the hamstrings, etc. I could not stretch the back backward when I tried the cat stretch. SOmething in the back was tight... I checked it and indeed, the mid back was really taught. No wonder it was pulling the tush up and squishing the vertebrae.

So, doing the math, I finally started stretching the back. First massaging the neck. Massaging the neck relaxes the sacrum.

Then using the roler and laying on the floor, I went from one vertebra to another, top down. That started eliminating the pain.

Then I did the very last vertebras and they were quite achey, one side more. The exact side that was injured long time ago when the chiropractor yanked my neck. I finally stretched them and that really helped. My head became a lot more clear too and my posture was better than before the accident.

Then I sat down again to work at the computer and could feel the ache. Then I used the trigger point tool (a stick with the rubber top) and stretched down all areas in the sacrum. That was the last bit that cured it all. My head is super clear, the posture is perfect now, way better than before the accident. Also, this made me go to the bathroom, as these are large intestine acupuncture points.

Connecting the dots. WHen this accident happen? After someone gave me a hug which I didn't want and didn't like. The person gives everyone a fake hug and I dislike fake. Furthermore, the person gives all women fake hugs, and makes a living doing that.

Also, a contributing factor could have been being tired after doing the taxes, and also eating mayonaise, which I don't ordinarily eat. Maybe it was too greasy.

So, more floor. THis spot gets super tight when I sit. The psoas is involved, indeed....

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