Category Archives: Posture Reprograming

Methods for Posture Reprograming to stop low back pain.

Clinical Massage To Reduce or Eliminate Low Back Pain

Questions To Help You Find A Good Clinical Massage Therapist

While seeking a practitioner that will properly address low back pain, ask these questions to help you find a good clinical massage therapist.

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 these three areas is that they all attach to your pelvis. Altogether by focusing on this area you will begin decompression.

2.) Do you use Myofascial Techniques?
Why: Myofascial Techniques are preformed without oil at a very slow pace. Fascia encases all of the muscles of your body. Fascia also has thixotropic properties that will greatly aid in allowing muscles to relax.

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. By the way, relaxation massage will not stop low back pain. Ever.

Being Overweight Causes Low Back Pain

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.

Sitting On A Wallet Causes Back Pain

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

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

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

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.

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.

Powerstep Insoles Orthotic Product Line

PowerStep Arch Support Insoles Relieve Back Pain

One of the products I always tell people about are PowerStep Insoles because PowerStep Arch Support Insoles relieve back pain. PowerSteps are brand name universal orthotics. Simply pop them into any shoe or boot and you have added correct arch support promoting proper posture. I have been using PowerStep Insoles for over 14 years and the benefits are tremendous!

How PowerStep Insoles Promote Proper Posture

If this is the first time you have heard of orthotics you may be wondering how PowerStep Insoles promote proper posture. Arch support is the short answer … but let me explain.
When the arch of your foot is properly supported incidentally that support will transfer up your body. Consequently reducing or eliminating knee pain, low back pain and even neck pain. But how? The arch of your foot is the starting point for good standing posture. As a result shoes lacking proper arch support cause the soles of your feet to flatten out over time leading to all types of pain. Hence in shoe orthotics. By supporting the arch of your foot correctly the bones in your lower legs will come back into balance. Likewise your thigh bones and pelvis will realign. At the pelvis is where low back pain reduction will take place. Positive posture will continue up your spine and your neck as well.

Actually I wanted to include a definition of Orthotic as it pertains to insoles but there seems to be room for debate. And for good reason. Take a look at this article from Podiatry Arena discussing the definition of “Orthotic”.

PowerStep Insoles Low Cost Low Back Pain Relief
PowerStep Insoles are low cost universal alternative to orthotics. Say YES to this low cost low back pain relief product!

What To Expect During Posture Correction

When you are going through steps to correct your posture there may be new discomforts. I want you to know what to expect during posture correction stages. When you first start using PowerStep Insoles you will feel some discomfort in the arches of your feet. This is normal. What is happening is the tendons in the soles of your feet are returning to their natural position. Subsequently this correction discomfort will last for about a week. During this time you may want to take them out for a time. That is okay but be sure to go through the process and keep them in as long as possible. As a rule try to keep them in for 60-80% of your day.

Off And Running

Once the week is up you will notice that any discomfort you felt in your arches is gone. Presumably you may also notice reductions in knee and back pain as well. At this stage you should have your PowerStep Insoles in all day long. If you change shoes make sure you put the PowerStep Insoles in the shoes you are wearing. Do not assume that you’ll be okay without them for a short time. You will find that you have grown to need the correct support and you’ll wonder how you ever lived with so much pain for so long.

PowerStep Insole Variations.

PowerStep Insoles offer a few variations to suit your needs. There are Full Length, 3/4 length, soft arch, Women’s full length and Women’s 3/4 length. Ultimately it is personal preference which you choose however I generally recommend the 3/4 length option. Especially if you have wide feet. The full length PowerStep Insoles work best if you have extra room at the toe portion of your shoes and boots. I have had clients purchase full length for their shoes with extra room and 3/4 length for dress shoes with narrow toes. In my case I go between gym shoes, work boots and dress shoes so the 3/4 length suit me best. I have two pairs of 3/4 length PowerStep Insoles. For best sanitation practices switch one pair into the footwear of the day and allow the other pair to air out for 24 hours. You can sprinkle a bit of baking soda on them to reduce odor causing bacteria stinking up your shoe inserts.

Click On Any Link And You Will Be Taken To Amazon To Select Your Size.

All Sizes Are Available.

PowerStep Original Inserts

Originals are full length insoles with neutral arch support and standard padding.

PowerStep Wide Width Inserts

Wide width insert supports with the PowerStep neutral arch. Trimmable to fit your width perfectly.
PowerStep Neutral Arch Support Inserts

Camouflage color high-impact arch support insoles for hiking and outdoors.

Powerstep 3/4 Length Heel and Arch Support

My personal favorites. I have wide feet so the three-quarter length allows my 2E wide foot to fit in more boots and shoes.

Powerstep Arch Supports Insoles with Memory Foam

Experience walking on a cloud. Get arch support with memory foam to cradle your heels and toes.

Powerstep Men’s Arch Support Orthotic Flip Flop Sandals

At the beach or the bazaar keep every step balanced and pain free. Neutral arch support Men’s sandals.

Powerstep Women’s Slenderfit Fashion Neutral Arch Support

Feminine designed SlenderFit neutral arch supports are designed specifically for thin women’s shoes like flats or mary jane’s.

Powerstep Low Profile Running Shoe Neutral Arch Support

Ultra thin design and extra shock-absorbing padding for runners. Available in 3/4 and full length supports.

PowerStep Women’s Arch Support Thongs

Unmatched arch support from a sidewalk and sand thong sandal. Deep heel cradle; available in 5 colors.

Looking for “Orthotics Near Me” and haven’t tried PowerStep brand arch support inserts? You owe it to yourself to give them a try!

Shoes Without Arch Support

Good posture starts at your feet and goes up. Shoes without arch support cause knee and low back pain. Generally low quality shoes with have little to no arch support. Additionally, an unsupported foot arch will transfer posture distortion all the way to your neck. As a matter of fact sandals are the notorious for having no arch support. If you choose to wear sandals I recommend Keen or Teva because they have better arch support than other brands. When you wear shoes you should use orthotic inserts. You don’t need to spend a fortune on custom made orthotics. Universal orthotics such as PowerStep are very affordable and will make an incredible difference in your posture.

PowerStep Brand Inserts Are The Best On The Market.

My Personal Review Of PowerStep Insoles

Finally my personal review of PowerStep Insoles. After well over 14 years of daily use I can say that PowerStep Insoles are incredibly durable. I have used PowerStep arch support shoe inserts while running, hiking, working on cars, doing construction projects, attending weddings and dancing all night. They truly have been a lifesaver for my knee and low back pain. PowerStep now offers Sandals which is something I have been waiting for. Keen brand sandals have worked really well for me over the years. Keen’s have a similar arch support to PowerStep Insoles and are also durable, American Made, quality. If you have a desire to stop low back pain and knee pain PowerStep Insoles are the best way to correct your posture from the ground up.