Social Media

Newly Discovered,

In recent years the landscape of social media has changed. What began as a meeting ground for people has turned into a place that is unwelcoming for most.
We believe that is true for StopLowBackPain.com.
Our goal is to provide information outside of the controlled social platforms. If you want to end low back pain, or any kind of physical pain you should not be bound to the terms and conditions of a website. StopLowBackPain.com does not require you to agree to any terms or conditions. All we ask is that you read and enjoy the content. After your read, should you like to, you are welcome to copy the URL link and text or email it to your friends. Likewise, you can share StopLowBackPain.com information on your own social media feed however StopLowBackPain.com will no longer maintain a social media presence.
Additionally we believe social media is an actual contributor to physical pain in many ways. These pain patterns are just becoming evident as phone, tablet and computer time are increasing. Here we will discuss why.

Attention Span

This is not a mystery. Attention span of the average person has diminished to 15-30 seconds because of the way social media operates. This is intentional programmer design. In fact it is easy to find the inventors of social media admitting coding this in. Designing the software to keep you online for longer using shorter “clips” distorts your perception of time. Although it sounds genius this method is not new. Pointing out the not so obvious problem is with a short attention span you may expect your back pain to be gone in 15-30 seconds. Soft tissue thankfully doesn’t respond that quickly which is why you have been able to get away hanging over your phone for so long.

Social Media and Beer Consumption

This same philosophy has been used by professional bartenders for generations. Beer makers too. The pint glass is a traditional way to pour a beer from a tap. However this is not the case for bottled beer. Historically bottled beer would be poured into a much smaller glass. There are multiple reasons for this. For this study it is proven. You will consume more beer from a smaller glass.

But why?

Because the amount of beer in the glass is smaller the human brain thinks the glass is almost empty. So you drink all the beer in the glass because it is such a “small amount”. Then you refill the glass from the bottle. Even though the amount in the glass could be 3 ounces. Break that down you have 4 pours per 12 ounce bottle of beer. As you can see there is a high potential to drink an entire beer in just 4-5 “sips”. If it sounds a little like a set up … it is.
You will also consume beer faster from a smaller glass. It is human nature to take a sip each time you add beer to the smaller glass. Creating basically a constant flow of drink. Once discovered the size of a beer glass changed size and shape.

While this may sound untrue I encourage you to try it. Get a beverage, doesn’t have to be beer, and pour it into a smaller glass than normal. See if you can find about a 6 ounce glass and test this for yourself.

Social Media and Static Positioning

Another negative with social media is static positioning. Static positioning is when your body is in the same position for extended periods of time. The human body is meant to move almost constantly when not in a sleep cycle. That means if you are awake you should be moving. Previously the personal computer was pretty bad but now with most computer use being through a phone it’s worse.

When using a phone to access social accounts the device is so small that it forces your body into a collapsed position. At this moment, in this small website, these are pioneering statements for the upcoming generations. Very soon you will see adults with humpbacks, breathing issues from collapsed posture, severe headaches….I could go on and on. Mainly focus on the fact that we really don’t know what adverse effects we will see from generational social media use. As of now kids being raised with tablets to keep them occupied. Seeing the true effects of generations of social media is still about 10-15 years away. Stay Tuned!

Now static positioning has been brought to your attention. Call it sitting in one place for too long. Commonly it will be when you are charging your phone that static positioning will be at its worst. Be sure to have a long charging cord and not stay too hunched over for an hour. More importantly, share the information you learned here. 🙂

Clinical Massage To Reduce or Eliminate Low Back Pain

Posture Reprograming,

Can you use Clinical Massage To Reduce or Eliminate Low Back Pain? The short answer is yes but you need to make sure you’re seeing a clinical focused professional.

Commonly low back pain sufferers will try massage to help alleviate low back pain. However the average massage that you will book will not have a clinical focus. Before you book your next session spend just a bit of time looking through this site and understanding what causes your back pain specifically. Once you have a good idea of what a self-diagnosis looks like for you, discuss your self-diagnosis with the clinical therapist you are booking a session with. He or She will be happy to discuss your pain patterns and what exactly may be causing the discomfort and more importantly what you can do about your unique low back pain situation.

Questions To Help You Find A Good Clinical Massage Therapist

While seeking a practitioner to properly address low back pain, ask these questions. These question wil help you find a good clinical massage therapist to reduce low back pain.

1.) Can we spend the hour massage on just my low back, hips and thighs?

Why: A clinical massage therapist will have no problem spending an hour addressing your low back, hips and thighs. Furthermore, the reason I mention low back, hips and thigh areas is they all attach to your pelvis. Altogether focusing on this area will begin decompression which could help reduce low back discomfort. Possibly during the first session. A good clinical massage therapist will be able to adjust the length of time he/she will be working on any part of the body. Even just your hands and forearms. A good clinical therapist will be able to spend a whole hour on just your forearms and hands.

2.) Do you use Myofascial Techniques?

Why: Myofascial Techniques are preformed without oil at a very slow pace. Fascia encases all of the muscles and organs of your body. Fascia also has thixotropic properties that will greatly aid in allowing muscles to relax. In fact, not just your muscles but the fascia itself can be “stuck” or “adhered” which will limit range of motion and lead to pain.

3.) I was reading about “Postural Imbalance” and didn’t quite understand completely. Can you tell me a little more?

Why: A Clinical Massage Therapist will have a complete understanding of Postural Imbalance and be able to explain how it could be contributing to your low back pain.

4.) I read that muscles in my hips could be contributing to my low back pain, if that is true can you tell me how?

Why: Clinical Therapists understand how muscles relate to each other. A common misconception among those suffering from low back pain is that there is no relation between your low back, hips, stomach muscles and thighs. However, what is called “Referral Pain” quite possibly could be one of the compound factors causing you low back pain.

5.) Do use a lot of oil during your massages?

Why: Using massage oil will prevent the therapist from getting good engagement. That means most of the force applied is lost when attempting deep work. The truth is, if your goal is to stop low back pain, oil should only be used at the very end of your massage session. Massage techniques with oil during a Myofascial massage session will only be used to “smooth out” the specific work applied to your body.

~I already tried massage and it didn’t work.

Commonly people looking to stop low back pain will say “I already tried massage and it didn’t work”. When I hear this statement I know that they did not find the correct therapist. Using the questions above will help you find a therapist that specializes in pain reduction not relaxation.

Relaxation massage will not stop low back pain. Ever.

Relaxation massage or the classic full body massage you will get at most spas, massage practices or chiropractors is not the same as a clinical massage from a therapist who is trained on muscle function. By understanding the function of the human musculoskeletal system a clinical massage therapist will be able to do what is called a “Posture Analysis”. A clinical massage therapist will also address fascia. Fascia is a connective tissue that encompasses the whole body internally. To learn more about Fascia take a look at this article. Just understanding and working with the fascia will make great strides in reducing low back pain.

Additional Pain-Another Common Misconception

Another misconception that I run into all the time is that a massage should hurt in order to be effective. This is not necessarily true and could exacerbate your low back pain. When you choose a competent clinical massage therapist he/she will sufficiently “heat” your skin, fascia and muscle before any specific work starts. Thus the discomfort you feel during your massage should be very very specific. The therapist should be able to let you know you may experience mild pain. Deep pain during clinical massage should be reserved for after the tissues are “heated”.

Being Overweight Causes Low Back Pain

Posture Reprograming, Understanding Pain Sources

Being Overweight

If you are overweight you can bet that is a contributing factor. People that are overweight are more prone to bad posture because of the areas where the additional weight collects. Indeed I understand how difficult it is to maintain weight in todays world. Fast food coupled with a nutritional pyramid that focuses on carbohydrates and sedentary lifestyles literally make you fat. I won’t go too far into your weight because I know everyone tells you that. Given these points, just do what you can to reduce your weight and you will moving in the right direction to stop low back pain.

Dehydration Causes Low Back Pain

Self Care, Understanding Pain Sources
Drinking Water Helps Stop Low Back Pain

Not Drinking Enough Water

You may think that this is an absolutely stupid suggestion to eliminate low back pain but it is actually a huge contributing factor. Surprisingly the discs in between your vertebrae are 70-80% water. If you don’t drink enough water the discs become dry and less flexible.
Over the years I have had many clients tell me that they stay hydrated by drinking “fluids”. Let’s look at the top two “fluids” Americans drink.

~Coffee

Coffee is not an acceptable means of hydration. Actually, coffee is what is called a “Diuretic”. A Diuretic in explained simply is something that offsets the hydration balance in your body. The reaction is such as your body is incapable of maintaining proper hydration thus is retains water abnormally. Abnormal water retention as mentioned means that your body refuses to distribute water correctly. Think of it as your body refusing water during a drought.

~Soda Pop

Soda pop is truly horrible for you on so many levels. I’d like to share a secret with you that I learned from a Soda Pop manufacture. Every 6 months the aluminum lines that carry the soda have to be replaced. Not for sanitary reasons either. The soda lines must be replaced because the soda that flows trough the lines corrodes them so badly that aluminum flakes will begin to contaminate the soda.
Think about that. Soda eats aluminum. And it doesn’t matter if it is clear or brown. Orange or green. All soda eats away at the lines.
In terms of low back pain and hydration, the spikes in sugar create similar effects to coffee. Causing your body to “freak out” and not distribute water properly.

~Water Substitutes

The truth is there is no substitute for water. Not tea, Not sparkling water, Not flavored water. Think of it like this. As soon as you put anything, and I mean anything, into your water it is no longer water. This includes the new fad of water flavorings you’ll see. All of them have adverse effects when it comes to the body. So just drink water.

FIJI Water Among The Best

Sitting On One Leg Causes Low Back Pain

Understanding Pain Sources

Sitting On One Leg

Sitting on one leg is another very common cause of low back pain. Especially in women. Folding a leg between your thigh and the chair seat also causes the same pelvic deviation as mentioned above. At first you may think sitting this way is more comfortable for you. However with the increased number of hours people are sitting at the computer the deviation created is very dangerous. Even if you switch between the left and the right leg.
The compression you are putting on your discs is multiplied far beyond normal. Then you “Switch” and amplify the compression to the opposite side. When you sit at the computer be sure to keep your feet flat on the floor. Better yet take a look at a footrest. There are multiple designs to choose from. I would recommend one that moves easily so you will be inclined too more your legs throughout your workday.

Adjustable Under Desk Footrests

Sitting On A Wallet Causes Back Pain

Posture Reprograming, Uncategorized, Understanding Pain Sources

Sitting On A Wallet

Sitting on a wallet is a sure fire way to exacerbate low pack pain. Moreover is the wallet is jam packed with 3 inches of useless paper. There is absolutely no good reason to have a wallet that is inches thick. With mobile devices being what they are today anything you have stored in your wallet can be entered into your mobile device.
A thick wallet causes low back pain because the wallet pushes up on your hips unevenly. An uneven pelvis is called a Pelvic Deviation. Pelvic Deviation causes the lower lumbar vertebrae to be off center either left or right. The deviation causes low back pain because it will cause the soft fluid discs to become impinged. The impingement is what causes the pain because the nerves from your spinal cord exit between the vertebrae and the disc. Nerve impingement = pain. It’s just that simple.

Front Pocket Wallets With RFID Technology

Assessing Low Back Pain Effectively

Assessing Low Back Pain

Posture Reprograming, Understanding Pain Sources, , , , , ,

Assessing Low Back Pain
Above all to stop low back pain you must begin assessing low back pain. It should be noted that assessment is much easier than you think. In this article I will outline way to help you assess the cause of your low back pain. By incorporating the suggestions here you will begin to gain a clearer understanding of the root cause of your low back pain.

Stop Saying My Back Hurts

The statement “Stop Saying my Back Hurts” may seem ridiculous however it is part of assessing low back pain. Albeit true, try being more specific with yourself. Replace the above statement with What Am I doing right now? Then assess your current activity. Are you sitting on one leg? Do you still have that bulky wallet? Are you sitting in a poor quality seat? Once you have an answer to the above questions there is yet another question.

What Can I Do To Correct It?

Take action immediately by asking yourself “What can I do to correct it?”. Then do it. For example, throw that wallet away and get a front pocket wallet. If you’re sitting in a poor quality, unsupportive seat, stand up or move to a different seat. While the pain may not immediately subside, identifying the contributing action and correcting it will put you on the correct path. Moreover try not to get angry when you feel your low back pain.

Anger Increases Your Low Back Pain

A common reaction to low back pain is anger. Unfortunately, pain does not correct itself because you are angry. Quite the opposite actually. When you are angry your muscles will naturally begin to tense up. Thus, anger increases your low back pain. Additionally, muscle has memory. So if you are angry at the low back pain you feel you are actually training your muscle to increase tension when you are angry.
How counterproductive is that!

Here is an example to help you get a clear picture. Think back to a repetitive motion job you did. It could be stuffing envelopes to filling jars. Any repetitive job in your past. Do you remember how the first couple times you fumbled around a bit? Then after 15- 20 minutes you seemed to be able to do the job without thinking? That experience was muscle memory at work. In that situation you literally programmed your muscles to know the exact distance to reach to grab the paper and stuff the envelope. Similarly, your back muscles can have this reaction.

Chatuchak Market Vacation Back Pain Causes
Chatuchak Market, Thailand. The juggernaut weekend market that cause my back pain to creep up.

My Process Of Assessing Low Back Pain (This really happened!)

Here is an example of my process for assessing low back pain when it creeps up on me. I’m on vacation in Thailand. We had just walked the better part of the afternoon around Chatuchak Market in Bangkok. The place is massive. Not only did we walk all afternoon but we took public transportation back to the hotel. That means more standing because the train was packed. Then my back pain started. Dull at first but began increasing pretty quick.

I paused and began to “feel” around for a cause. I know we had walked far but I had on Keen sandals which normally give me great support. Plus me feet didn’t hurt, neither did my knees. So I moved on to my hips. Ah ha! I could feel my hips were super tense. Being on the train I was able to hold onto a grab bar and stretch out my hips pretty nicely. I held the stretch on each side for a good 30 plus seconds and did that three times per side. I looked a little funny but whatever.

Again, the pain didn’t go away instantly but I was able to feel it subside rather quickly. When we stepped off the train I was able to walk easier. Also, while standing waiting for cross walks I stretched my hips again, however not as intense. By the time we hit the restaurant I was feeling much better. This is the power of assessing low back pain, without anger, at work.

Applying This Example To Your Self Assessment

In your case you may not stop at your hips. The cause of your pain may be a little higher. Regardless the assessment process is the same. “Feel” each part of your body and analyze what you are doing that is causing the pain. Refrain from anger if at all possible. Then incorporate a stretch to help alleviate the pain. The stretch can be something as simple as a Pelvic Tilt or standing up and taking a short walk using long strides. Whatever the fix is for you the goal is to identify it and take immediate corrective action.

The Positive Rest Position

Posture Reprograming, Self Care, Understanding Pain Sources, , , , , , , , , , ,

The Positive Rest Position Explained

The positive rest position is a common recommendation among Chiropractors and Physical Therapists. Chances are if you have seen one of these practitioners they have shown you this position. The idea behind The Positive Rest position is similar to that of the Lateral Stretched Leg. Similarly they both work on Positional Release.

How The The Positive Rest Position Works

During this relaxation technique you are positioning your body in what is also known as a “Zero Gravity Position”. This position places your legs higher than your torso which reduces pressure on your low back. While reducing the pressure on your low back you are allowing the muscles to relax and self heal. As with the stretched leg exercise you can maintain this position for as long as is comfortable.

Getting Into Position

In short, your torso will be on the floor and your lower legs will be elevated above you on a couch or chair. If your floor is hard you can place a pillow or two lengthwise under your torso. Similarly if the seat of your couch or chair is too high you would use the pillow to bring your legs to a 90 degree angle. You can lay in this position for as long as you like.

Add A Pelvic Tilt

For added benefit you can preform pelvic tilts. These motions are easy. Just rotate the top of your pelvis in the direction of your head. Hold the rotation for 1-2 seconds and release. First The key with pelvic tilt is to not tense too much. Second is to use your stomach muscles to initiate the motion. Using your stomach muscles will allow your back muscles to “Turn Off” thus increasing the Positive Rest Position benefits. As mentioned above, you can do this to your comfort level.

Most importantly, if you feel discomfort, stop. That should go without saying.

Finish Easy

An important note is to get up from this position slowly. Trying to get up too quickly can cause you to tighten your low back. Rather exit the position slowly. You may want to twist your torso or push away using the floor.

In conclusion The Positive Rest Position is a passive exercise designed to reduce low back pain. Likewise this position can be achieved by using a Zero Gravity Recliner.

What Is A Zero Gravity Recliner?

As I have said a Zero Gravity Recliner is simply a chair that puts you in The Positive Rest Position. While there are many versions of Zero Gravity Recliners on the market, the quality is not equal. I recommend you use Relax The Back to make your purchase. The reason is Relax The Back will handle any warranty issues you have in the future. For example, the chair breaks. No problem. Call Relax The Back and they send out a tech to fix the chair. You don’t have to deal with the manufacture. Moreover you don’t have to ship the chair.

When shopping from Zero Gravity Recliner chairs there there are two different feelings you will get. One style your will feel you are sitting ON the chair. Compared to the other feeling of sitting IN the chair. Here is an example.

This style you feel “ON” the chair

Novus Zero Gravity Recliner Positive Rest Position Chair
This Novus Zero Gravity Recliner will give you the feeling of sitting ON the chair in the Positive Rest Position.
This style you feel “IN” the chair

Perfect Chair Zero Gravity Recliner Positive Rest Position Chair
This Perfect Chair Zero Gravity Recliner will give you the feeling of sitting IN the chair.

At this point I will open up for questions about the Positive Rest Position or Zero Gravity Recliner. Leave a comment or Contact Me.

Correct Lateral Rotation Feet Facing Forward

How To Correct Lateral Rotation

Posture Reprograming, Self Care, Understanding Pain Sources, , , , , , , , , , , ,

Lateral Or Outward Leg Rotation

Lateral leg rotation is point often overlooked. Standing still, look down at your feet. Do they point straight ahead or out to the side? In truth chances are if you are trying to stop low back pain your feet will point outward. Similar to a dancer in first position. When your feet point outward or have a lateral rotation your pelvis naturally will fall forward causing low back pain. This is called Anterior Pelvic Tilt. Similar to a Pelvic Deviation except
Anterior Pelvic Tilt is when your pelvis tilts forward rather than to the left or right.

Although it may be tough to understand the relationship between walking and low back pain undoubtedly there is. Correspondingly the products below will assist you in correcting lateral rotation. Basically you are going need floor guides to help you along. Provided that you practice the exercises diligently you will see results.

Read More On Correcting Lateral Rotation >


Use Tape On The Floor As A Reference.

How To Correct Lateral Rotation

It is a must that you correct lateral rotation if you want to stop low back pain. I have heard over and over “that’s just how I stand and walk”. This is false. You learned bad posture and if your mindset is “this is how it is” then chances are you will never stop low back pain. Now.

~Standing And Correcting

Standing still rotate your feet inward so they point straight in front of you. Stand in this position for 5-10 minutes. Do not allow your feet to rotate outward. Instead focus on your pelvis, attempting to tilt or rotate your pelvis backward. Relax into this position. You may feel funny at first but keep doing it. You are correcting years of bad posture that contributed to your low back pain. If your goal is to stop low back pain you must correct your posture. Practice this a minimum of 5-6 times per day if you sit for the majority of the day. If you work a job where you stand, you should focus on Standing and Correcting all the time. Feet Forward needs to become a new habit.

~Walking And Correcting

Once you have a feeling for Standing and Correcting it is time to start Walking and Correcting. At this point I strongly recommend you invest in orthotics. There are low cost orthotics available that will help correct your posture from the ground up.
From the Standing and Correcting position, feet pointed straight forward, take one step forward. Now that you have taken one step look down at your feet and make sure they are still pointing forward. Correct them to point straight if needed then take another step. Look down again and correct your feet if needed. Take another step. Correct. Take another step … and so on.

As you take each step focus on the way it feels to use your legs and feet to walk. What may feel uncomfortable to you is the body re-learning how to walk correctly. Continue to take one step at a time until your feet are still pointing forward after your step.

~What Exactly Do These Exercises Do?

Ultimately what “Standing And Correcting” and “Walking And Correcting” do is re-program your muscles to walk correctly. In the end, you are training your hip joint to move in a correct path while walking. By correcting the hip joint lateral rotation your pelvis will automatically balance itself. Re-programming your muscles may take time. Be patient with yourself and keep at it. Lateral Rotation is one a major factor in low back pain because of the Anterior Pelvic Tilt Lateral Rotation causes.

Make Movement Priority One Walking With Low Back Pain

Make Movement Priority One

Self Care, Understanding Pain Sources, , , , , , , ,

Suffering from low back pain can leave you immobile. Besides being in physical pain, energetically you may feel drained. Even so, make movement priority one. Failing to do so sooner or later can leave your completely incapable of moving at all!

Lack Of Movement

Lack of movement is another major contributor to low back pain. After all the body is not meant to sit. That is to say the human body is designed to stand and move about. Today’s stagnant computer lifestyle is not at all what we are designed for. Ask yourself, how long did a caveman sit? Not long at all is the correct answer. Now don’t be confused. Certainly I’m not saying you have to get a gym membership or anything like that. Basically just get up and walk around. Take longer strides when you walk. As you walk think about relaxing your low back and allowing your legs to work freely. When you relax and focus on walking correctly you will find will be amazed at how much better you’ll feel.

How Often Should I Walk Or Move Around?

As often as possible. Once a day is not good enough. I’ll just be honest with you. You should have a focused relaxed walk at least 2-3 times a day. Roughly 15 – 30 minutes or more each time. The idea is to get mobility and relaxation to relieve your low back pain. See the “Lateral Rotation” section below for tips on walking correctly to stop low back pain.

Make Movement Priority One Daily

There were days that crippling low back pain kept down however my goal was to minimize those days. No matter what I tried to make movement priority one daily. You should too. Despite what you may be thinking I am not telling you to run a mile. Certainly for some of my readers walking will be difficult while running will be impossible. On the contrary, any movement will do. Even if you can only make snow angels in your bed, do it. You will get significantly more benefit from moving your arms than nothing at all.

Do The Maximum Movement You Are Capable Of

Regardless of what the movement is do the maximum amount of movement you are capable of every day. To put it another way, if you can move your arms straight above your head then do it. Do it multiple times too. In the same fashion if you can walk around the block 10 times do that also. Ultimately your goal is to retain the maximum amount of movement you have at the current moment. Do not let low back pain stop you from moving the rest of your body.

Snow Angels Movement With Low Back Pain
Even if you are on bed rest try to move your arms like a Snow Angel.

Move It Or Loose It

Chances are you have heard the phrase “Move It or Loose It”. This phrase refers applies to your body too. Undeniably when you stop moving to your maximum Range Of Motion your range of motion will decrease. Additionally, prolonged periods of sedentary lifestyle can lead to Atrophy. Atrophy is a medical term for the decrease in muscle tone or mass. An example of this is a person that has had a cast on a broken arm or leg. If you have seen them when the cast is removed you will notice that the casted arm or leg will be smaller that it was before the broken bone. The reduction you see in muscle size is called Atrophy. In like manner when you don’t move for a long period of time all of your muscles are subject to Atrophy. For this reason I say make movement priority one!

If You Can, Walk!

Most effective recoveries happen when back pain suffers make movement priority one. To that end walking correctly can be instrumental to a speedy recovery. Mall walking or street walking, the choice is yours but get up and get out. A walking exercise that I do commonly is I will walk as far as I can away from my house. Then when I get too tired I get in a taxi and go home. This exercise works great if you are in an urban area however, this may not work for everyone. An alternative is to arrange a taxi to pick you up or have a friend meet you at a specified destination, like your favorite restaurant. Use your ending destination as a reward. Pick some place good. Like an ice cream shop!

Movement Is Good But Do It Correctly

To emphasize, movement is good but do it correctly. Especially if you are in a heightened state of pain. An example would be lifting with your legs. In fact, if you have low back pain you may want to practice proper lifting. A great exercise is picking up a piece of paper. There is only the weight of your body so when you squat down you only have to focus on your posture, not potential weight. Similarly walking correctly. Make sure your feet face forward with every step. If your feet turn in or out you are not moving correctly. Slowly make adjustments and get your feet to point straight ahead. Likewise, if your movement is snow angels in your bed do some with your palms together and some with your palms facing out.

Recommended Reading For Movement

Unquestionably there are hundreds of books on movement and stretching however a few of them really stand out. Among the best is “Stretching” by Bob Anderson. With simple illustrations in a large format, every stretch you’ll ever need is in this book, ironically called Stretching.
Second is “Life After Pain” by Dr Jonathan Kuttner. In this book Dr. Kuttner guides you along the path to eliminating chronic pain of all kinds. Dr. Kuttner explains what causes your pain and offers outstanding techniques to help you back to health. Most notable techniques are Dr. Kuttner’s breathing exercises.
The third book I recommend is “Mobility: A Step-by-Step Guide to Treating Musculoskeletal Pain Yourself” by Dr. Nick Chretien. Dr. Chretien writes from a perspective of crossfit/weight training however the techniques he teaches in the book are outstanding. Dr. Chretien takes you through understanding myofascial pain which is a key factor in all types of pain.

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I added the recommended reading above in the hope that you continue on the path and make movement priority one everyday. Moreover, please share this with friends and loved ones who live with pain. Friendly love and support is sometimes the second best medicine … second only to laughter 🙂