Category Archives: Self Care

Methods on Self Care techniques to reduce low back pain.

The Kitchen Clinic: 3 DIY Bodywork Hacks Using Household Objects

Posture Reprograming, Self Care, , , ,

The Kitchen Clinic: 3 DIY Bodywork Hacks Using Household Objects

During my decades in clinical practice, I often told my patients that the best massage therapist in the world is the one they have at home: themselves. You don’t always need a $200 percussion massager or a weekly standing appointment to find relief from chronic tension.

Sometimes, all you need is a granite countertop, a bath towel, and a “magic” fat Sharpie. Here are three professional-grade techniques to reset your kinetic chain using items you already own.

1. The “Countertop” Hip Reset (TFL & Glutes)

If you’ve read my article on why your IT Band is screaming, you know the Tensor Fasciae Latae (TFL) is usually the culprit. Using a kitchen countertop—granite or marble is best for the “sink”—allows you to use your body weight for deep, clinical leverage.

You know the Sharpie technique but you can use the same technique to address TFL and gluteals with the edge of a countertop. Granite tops are my favorite but just about any counter top will do. The idea is to move your leg outward to slacken the muscles in the side of your hip. Then use the edge and the corners of the counter to dig in to your front, side and back of your hips. This may not work for all people, some may need a very stable, no slip stool and some may need to lean down a bit.

  • The Setup: Stand against the edge of your counter. Move your target leg outward (abduction) to slacken the hip muscles.
  • The Technique: Use the flat edge of the counter for your broader Glute Medius, or the 90-degree corner to dig into the front-side “pocket” of your hip (the TFL).
  • The Clinical Pro-Tip: Some may need a small stool for the non-working leg to get the height right. Lean in and breathe. You are looking for that “bruised golf ball” feeling to melt away.

2. The Spinal Towel Roll (The Tech-Neck Killer)

Forward Head Posture (FHP) and “rounded shoulders” are the hallmarks of the modern office worker. This technique uses gravity to perform a passive stretch on the Pectoralis Minor and the Thoracic Cage.

Bath towels are great too. One of my favorite upper body relaxation techniques is to roll up a towel and lay my spine over the towel. You have to experiment with different towels to see which one feel the best but let me tell you what you are looking for. You’ll want to fatten up the towel a bit in your lumbar region. You want the towel to end at your cervical spine. When you lay face up with the towel supporting your spine you will feel your shoulders want to fall back toward the floor. This is another key ingredient of the right towel. The right towel will not hold your scapulae, or shoulder blades, up; they should fall down creating a stretch in your pectorals. At this time open your arms wide and feel your shoulder blades touch the ground. You may want to tuck your chin down slightly to get a stretch through your neck. This will stretch your thoracic cage, free up your scapula and help reset forward head posture all in one. Amazing!

  • The Setup: Roll a bath towel into a firm “log.” Lay it on the floor and lie down so the towel supports your spine from your lower back to the base of your skull.
  • The Technique: You want enough “fatness” in the towel to support your lumbar curve, but not so much that it’s uncomfortable. Open your arms wide like a “T.”
  • The Goal: Your shoulder blades (scapulae) should NOT be supported by the towel. They should fall toward the floor. This stretches the chest and resets the thoracic spine.
  • The Finish: Tuck your chin slightly to stretch the suboccipital muscles at the base of your neck. Hold for 5–10 minutes.

3. The Table-Edge Forearm Pump

Stiff forearms are the silent driver of “Mouse Elbow” and Carpal Tunnel symptoms. Using a heavy table edge allows for Cross-Fiber Friction—the gold standard for breaking up muscular adhesions.

The next one is for forearm pain. Anyone who types should do these. You’ll want to use a heavy table and with your forearm between you and the edge of the table, palm facing toward you, lean in on your forearm to apply compression and friction to your extensor muscles. Extensor muscles are on the side of the forearm with the back of your hand. Be sure to open and close your hand and feel the different extensor muscles fire. You will feel some discomfort and those are generally the places you should focus on. Areas with discomfort can mean there is adhesion in the extensors be it fascial or muscular. Probably a good time to drink water.
For the flexor muscles in your forearm sit close the 90˚ bend of the table. Flexor muscles are the forearm muscles on the palm side of your forearm. Lift your arm over the bend and rest your forearm, palm down. across the edge of the table. Using the same compression and friction technique you can break up adhesion and pump in fresh healthy blood to your forearm muscles. To finish off your forearms you can use your thumb, or the magic fat sharpie, to compress and friction the small muscles and tendon that are around your inner and outer elbow bone.

  • Extensors (Top of Arm): Face the table. Place your forearm across the edge, palm facing you. Lean in to apply compression and friction. The “MT” Secret: Open and close your hand while the muscle is pinned against the table. You will feel the muscles fire and “release” under the pressure.
  • Flexors (Bottom of Arm): Sit at a 90-degree corner. Lay your forearm across the edge, palm down. Use the same leaning compression to pump fresh blood into the flexor group.
  • The Sharpie Finish: Use the “Magic Fat Sharpie” (or your thumb) to apply pinpoint pressure to the small tendons around the inner and outer elbow bones.

The “Kitchen Clinic” Starter Kit

If you don’t have these items handy, all can be found at your local thrift store.

Spatula Handle

The “Big Fat Sharpie” can be substituted for many things around the kitchen. What you are looking for is the end of a kitchen tool that has a blunt end you can sink into your soreness.

Check Your Drawers

Bath, Hand or Beach Towels

For the spinal roll, you need a towel. The key is to have your spine supported between your shoulder blades. The towel may only need to be 3 inches thick when rolled.

Check Your Linen Closet

Free Section

This article was designed to allow those without the means to purchase massage tools and professional sessions get relief from muscle pain with everyday household goods. Don’t let the simplicity fool you. These techniques work because they follow the same mechanical principles I used in my professional practice. Try them tonight and feel your kinetic chain reset.

Dehydration Causes Low Back Pain

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

The Water-Spine Connection You’re Ignoring

If you’re experiencing chronic low back pain and you’re not drinking enough water, you’re overlooking one of the simplest – and most overlooked – contributing factors to your discomfort. This might sound like an oversimplification, but the connection between hydration and spinal health is backed by anatomy and physiology.

Your intervertebral discs – the cushions between your vertebrae that absorb shock and allow movement – are composed of 70-80% water. When you’re chronically dehydrated, these discs lose water content, becoming less flexible and less effective at cushioning your spine. Over time, this dehydration contributes to disc compression, reduced shock absorption, and the kind of persistent low back pain that seems to have no obvious cause.

Why Your Discs Need Water

Understanding how your spinal discs function helps explain why hydration matters so much. Each disc has a gel-like center called the nucleus pulposus, which is primarily water. This water-rich center acts like a shock absorber, distributing pressure evenly across your spine when you move, bend, or lift.

Throughout the day, as you move and your spine bears weight, your discs compress and water is gradually squeezed out. During rest – particularly when you sleep – properly hydrated discs reabsorb water through a process called imbibition. This nightly rehydration is essential for maintaining disc height and function.

When you’re chronically dehydrated, your discs can’t fully rehydrate overnight. The nucleus pulposus becomes desiccated (dried out), reducing the disc’s ability to absorb shock. This creates a cycle: dehydrated discs compress more easily, which increases pressure on surrounding structures (nerves, joints, muscles), which creates pain and inflammation.

What Actually Counts as Hydration

Over my years as a massage therapist treating chronic pain patients, I’ve heard countless clients claim they “stay hydrated” by drinking “fluids.” Let me be direct: not all fluids hydrate your body equally, and some actively work against proper hydration.

Coffee: The Hydration Debate

Coffee is a diuretic, meaning it increases urine production and can lead to fluid loss if consumed in large quantities without adequate water intake. While moderate coffee consumption (1-2 cups) doesn’t necessarily cause dehydration in regular drinkers, relying on coffee as your primary fluid source is problematic.

The bigger issue with coffee isn’t just the diuretic effect – it’s that people often drink coffee instead of water, not in addition to it. If you’re drinking three cups of coffee but no plain water, you’re missing opportunities to properly hydrate your body and, by extension, your spinal discs.

Soda: Why It’s Terrible for Hydration

Soda is one of the worst choices for hydration, and I’m not just talking about the sugar content (though that’s certainly a problem). During my time working with beverage manufacturing, I learned something most people don’t know: soda is so acidic that the aluminum lines carrying it through bottling plants must be replaced every six months because the soda corrodes them. Not for sanitary reasons – for structural integrity. The acidity literally eats through the metal.

If soda can corrode aluminum, what do you think it’s doing inside your body? The high sugar content causes blood sugar spikes that trigger hormonal responses affecting how your body processes and distributes water. The phosphoric acid in many sodas has been linked to reduced bone density. And like coffee, people often drink soda instead of water, creating a hydration deficit.

The Pure Water Principle

Here’s my stance, and I know some people find it extreme: water is water. The moment you add anything to it – flavoring, sweetener, carbonation, tea leaves, coffee grounds – it’s no longer pure water, and your body has to process those additives.

This includes the trendy water flavor packets, vitamin waters, and “enhanced” waters marketed as healthy alternatives. While these might be better than soda, they’re still not optimal for cellular hydration. Your body processes pure water most efficiently. Everything else requires digestion, filtering, or metabolic processing that reduces the hydration benefit.

Even naturally-flavored sparkling water, while better than soda, isn’t the same as still, pure water for hydration purposes. The carbonation can cause bloating and may reduce how much you’re willing to drink. If you need flavor to drink more fluids, that’s better than drinking nothing – but recognize it’s a compromise, not optimal hydration.

How Much Water Do You Actually Need?

The old “eight glasses a day” rule is outdated and doesn’t account for individual needs. Your actual hydration requirements depend on your body weight, activity level, climate, and overall health.

A better guideline: Aim for half your body weight in ounces of water per day. If you weigh 160 pounds, that’s 80 ounces (about 10 cups). If you’re active, live in a hot climate, or have back pain, consider increasing this to 60-70% of your body weight in ounces.

Signs you’re not drinking enough water:

  • Dark yellow urine (should be pale yellow to clear)
  • Infrequent urination (less than 4-6 times per day)
  • Dry mouth, lips, or skin
  • Afternoon fatigue or headaches
  • Increased low back pain, especially in the afternoon
  • Muscle cramps or joint stiffness

Why Water Quality Matters

Not all water is created equal. The source, mineral content, and purity of your water can affect how well your body absorbs and utilizes it for cellular hydration.

My Water Recommendation:

I personally drink FIJI water and genuinely believe it provides superior hydration compared to tap water or standard filtered water. FIJI is naturally filtered through volcanic rock, which gives it a unique mineral profile and pH level. The taste is noticeably cleaner than most bottled or tap water, and I consistently feel more hydrated when I drink it versus the reverse osmosis filtered water from my under-sink unit.

I believed in this strongly enough that when I ran my massage therapy practice, I gave every client a small bottle of FIJI water after their session. This wasn’t just a nice gesture – I genuinely felt it helped them rehydrate and supported their recovery. Many of my former clients can confirm this was part of their regular treatment experience. When you’re investing in something you give away for free to help people heal, that’s belief, not marketing.

Yes, FIJI is more expensive than tap water or standard bottled water. But if better hydration helps prevent or reduce chronic low back pain, the cost becomes an investment in your health rather than an unnecessary expense. For me, the difference in how I feel makes it worth the price.


FIJI Natural Artesian 1.5 Liter Bottled Water

FIJI Natural Artesian Water delivers exceptional purity and mineral balance. While it’s not the cheapest option, I’ve found the quality difference is noticeable both in taste and in how effectively it hydrates.

View current price on Amazon →

Amazon Associate Link

If FIJI is outside your budget, focus on drinking more of whatever clean water you have access to. The most important factor is drinking enough water consistently – the source matters, but volume and consistency matter more.

Practical Strategies to Drink More Water

Knowing you should drink more water and actually doing it are two different things. Here are strategies that work:

Start Your Day with Water

Drink 16-20 ounces of water within 30 minutes of waking up. Your body is naturally dehydrated after 6-8 hours of sleep, and your discs need to rehydrate. This morning water intake kickstarts the disc imbibition process and sets a hydration baseline for the day.

Use Time-Based Reminders

Set hourly reminders on your phone to drink water. When the alarm goes off, drink 8-10 ounces. This creates a consistent habit and ensures you’re spacing out your water intake rather than trying to drink large amounts all at once (which your body can’t absorb efficiently).

Tie Water to Existing Habits

Drink a full glass of water before each meal, after using the bathroom, or whenever you pour coffee. Linking water intake to actions you already perform daily makes the habit automatic.

Track Your Intake

Use a marked water bottle that shows ounce measurements. Seeing your progress throughout the day provides motivation and accountability. Apps like WaterMinder or Plant Nanny can gamify the process if you respond to digital tracking.

Adjust for Activity and Climate

On days when you exercise, work in the heat, or spend time outdoors, increase your baseline water intake by 20-30%. Your body loses more fluid through sweat and respiration, and your discs need that extra hydration to compensate for increased demand.

When Hydration Alone Isn’t Enough

Dehydration is rarely the sole cause of chronic low back pain – it’s a contributing factor that compounds other issues. If you’ve been chronically dehydrated for months or years while experiencing back pain, simply drinking more water won’t immediately fix disc damage or muscular imbalances that have developed.

As a massage therapist, I regularly work with clients whose low back pain has multiple contributing factors. Dehydration might be one piece, but they might also have:

  • Tight hip flexors or hamstrings pulling on the pelvis
  • Weak core muscles failing to support the spine
  • Poor posture creating chronic compression
  • Previous injuries that never fully healed
  • Disc degeneration beyond what hydration alone can address

Increasing your water intake should be part of a comprehensive approach to back pain management, not a standalone solution. But it’s an easy, inexpensive intervention that often yields noticeable improvement within 2-3 weeks of consistent hydration.

Start Hydrating Your Spine Today

Your spinal discs depend on consistent, adequate hydration to function properly. When you’re chronically dehydrated, you’re essentially starving your discs of their primary structural component, leading to compression, reduced shock absorption, and increased pain.

Start today with three simple actions: drink 16-20 ounces of water when you wake up, calculate your target daily water intake based on your body weight, and set hourly reminders to drink throughout the day. Give it two weeks of consistent effort before evaluating whether hydration is making a difference in your back pain.

The science is clear: your discs need water to maintain their cushioning function. The question is whether you’ll provide it. Your Spine Is Thirsty – Give It What It Needs.

Related Articles on Low Back Pain Causes

Dehydration is just one of many factors that contribute to chronic low back pain. Explore these other common causes:

Sitting On A Wallet

How your wallet creates pelvic imbalance and low back strain.

Sitting On One Leg

Why crossing your legs leads to chronic pain patterns.

Low Quality Seating

How cheap chairs cost more in back pain treatment.

Lack Of Movement

Why sitting all day destroys your spine and how to fix it.

Shoes Without Arch Support

How flat shoes create a chain reaction of pain up to your low back.

Hip Muscle Tension

The hidden connection between tight hips and chronic back pain.

Lateral Leg Rotation

How your feet pointing outward affects your entire spine.

Being Overweight

The biomechanical reality of excess weight on spinal health.

Car Seat Position

How your driving posture creates chronic pain and how to fix it.

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 🙂

Inversion For Alignment And Decompression

Inversion For Alignment And Decompression

Products, Self Care, , , , , , ,

2026 Expert Update: Why This Guide Still Matters

I wrote this comprehensive guide after years of clinical practice and ergonomic vetting. While the Teeter Contour L5 and EP-960 models mentioned below were the gold standards for years, they are now primarily “Legacy” models.

The Good News: The clinical science of inversion hasn’t changed. The engineering I praised in the original review has simply evolved into the new Teeter FitSpine Series (X1, X3, and LX9).

If you are looking for the modern equivalent of the Contour L5, I currently recommend the FitSpine LX9. It retains the “No-Bend” extended handle and UL-certified safety that I’ve trusted for over a decade.

Use This Table to Compare LX9, X3 and EP-560 Teeter Hang-Ups Models

Feature Comparison FitSpine LX9
(The Flagship)		 FitSpine X3
(The Step-Up)		 Teeter EP-560
(The Original)
Price $549.00 $429.00 $329.00
Extended Ankle Lock Handle ✔ Deluxe (No Bending) ✔ Deluxe (No Bending) ✘ (Standard T-Pin)
Weight & Height Capacity 300 lb / 4’8″ – 6’6″ 300 lb / 4’8″ – 6’6″ 300 lb / 4’8″ – 6’6″
Warranty Coverage 5-Year Full Warranty 5-Year Full Warranty 5-Year Full Warranty
Safety Certifications UL Listed & FDA Cleared UL Listed & FDA Cleared UL Listed & FDA Cleared
Extended Support Handles ✔ Extra-Long ✔ Standard Long ✘
EZ-Stretch Traction Handles ✔ Included ✔ Included ✘
Acupressure Nodes & Bridge ✔ Included ✔ Included ✔ Included
Preset Angle Control ✔ Deluxe Tether ✔ Standard Tether ✔ Standard Tether
Official Purchase Link View LX9 on Amazon > View X3 on Amazon > View EP-560 on Amazon >

The Teeter Difference: Quality You Can Stand Behind

One of the reasons I have exclusively recommended Teeter for over two decades is their commitment to being an American company. When you buy a Teeter product you’re buying a piece of equipment backed by a company based right here in the United States that really has customer service.

From my experience in ergonomic retail, Teeter’s 5-year warranty is the real deal. They don’t make you jump through hoops; they stand by their engineering. For those of my customers who were carrying extra weight—which is common when back pain prevents exercise—the 300 lb weight limit and UL Safety certification provided the peace of mind they needed to actually relax and let the decompression work.

Clinical Alert: Why I Don’t Recommend Heat or Vibration Accessories

You may see Teeter models that come with “Heat and Vibration” pads. While this sounds like a luxury, as a clinical therapist, I do not recommend them.

Inversion therapy relies on your ability to “listen” to your body. As you decompress, your muscles and nerves send subtle signals about your alignment and the intensity of the stretch. Heat and vibration can mask these signals, acting like a “sensory distraction.”

If you cannot feel the exact tension in your low back because of a vibrating pad, you are more likely to stay inverted too long or at an angle your body isn’t ready for, which could lead to injury. Stick to the mechanical decompression—it’s what actually heals the spine.

Original Article

First and foremost I want you to know my bias to inversion for alignment and decompression of joints. When you actually think about it inversion makes sense for many reasons. Most notable is undoing the effects of gravity. Second, inversion is an all natural solution to low back pain. No pills, herbs, needles or appointments. Third, you only need a few minutes each day to strap yourself in. Ironically the results are almost instantaneous.

Using Inversion For Alignment And Decompression

My first experience with an inversion table was at the ergonomic furniture retailer. The day my boss found me laying on the ground she recommended I use the inversion table daily. As a result of daily use I became more flexible and pain free. Thus using inversion for alignment and decompression of my spine was no doubt a fast track to recovery from my incident. Compared to what I had tried before, the inversion table was a piece of cake.

Enjoying Low Back Pain Free Life
Inversion Therapy can help you get back to doing the things you love … without the low back pain.

How Inversion Works

Explaining how inversion works is simple. In short you strap your feet in and hang yourself upside down. Gravity does the rest. Inversion tables will allow adjustments that control how far you will invert. Be sure to read the instructions otherwise you may find yourself fully inverted … or worse! As a rule start with the least amount of inversion. Additionally, always use the safety strap. The setting should take you just past horizontal. Get comfortable there and make adjustments as needed. Inversion for alignment and decompression needs to be a gradual process. In other words don’t skip any steps.

Not All Inversion Tables Are Created Equal

Experience taught me not all inversion tables are created equal. For example, the quality of the metal. If the inversion table uses thicker, stronger materials you will feel more supported. Thus your inversion sessions will be more beneficial. On the other hand if you buy a cheap, lower quality inversion table you will feel shaky and be fearful of falling on your head. Consequently if you do not relax while on the inversion table you will not get the full benefit. Overall it comes down to engineering and the best in the business is Teeter Brand Hang-Ups Inversion Tables. Period.

Why Teeter Makes The Best Inversion Tables

Working with the Teeter company first hand I learned why Teeter makes the best inversion tables. Roger Teeter was facing back surgery. Of course he wanted to avoid going under the knife at all costs. Thus Roger used his education and designed his own inversion table. In the end Roger avoided surgery and put his inversion table design into production. As a company Teeter was always a dream to work with. Quality control of the Hang Ups inversion tables was impeccable. Not once did I open a box and find damaged or missing parts. That goes to show that Teeter really cares about their customers health and safety. After all, you are hanging yourself upside down.

What Happens During Inversion

What happens during inversion is your muscles and joints are allowed to return to a stress free state. Using the force of gravity to do the work, you only need to relax. Compared to Clinical Massage where force must be applied, inversion is the complete opposite, meaning force is actually removed. While you are in an inverted state and relaxing you will literally feel every joint in your body open up. You will feel space being created in between all of your vertebrae. Mild stretching will occur through your legs and back muscles. In short, you will feel fantastic!

What Model I Recommend

Teeter Hang Ups has a few models to choose from thus I wanted to guide you to the best. Let you know what model I recommend. Difference in price is honestly minimal given the benefits that Hang Ups will provide. The main difference that sets the Teeter inversion tables apart is how you secure your ankles. Lower cost models like the EP-560 have a pin style ankle brace. Pin style braces are just as secure however you have to bend over to lock and unlock your ankles. Bending over with back pain is a problem, I’m sure you agree. Thus opt for either the Editors Pick Icon EP-970 LTD model or the Editors Pick Icon Contour L5 model. The Editors Pick Icon EP-970 LTD and the Editors Pick Icon Contour L5 have an extended ratchet ankle locking mechanism that makes getting in and out of the inversion table a snap.

Teeter Hang Ups Purchase And Warranty

1.) Use the chart below to select the model you prefer.
2.) Then click on the picture to be directed to Amazon to purchase.
3.) You will have the option to have “Expert Assembly” of the Teeter Hang Ups Inversion table in your home.
4.) Teeter Hang Ups provides a Full 5 Year Warranty. Once purchased you can extend the warranty to 10 years.
5.) Click “Add To Cart” and Amazon will ship your inversion table




Teeter Hang Ups Inversion Table Logo
Use this table to compare Contour L5, Contour L3 and EP-970 LTD Teeter inversion table models.
 Editors Pick: Compare Teeter Contour L5 Inversion Table
Editors Pick Icon Contour L5		 Compare Teeter Contour L3 Inversion Table
Contour L3		 Editors Pick: Compare Teeter EP-970LTD Inversion Table
Editors Pick Icon EP-970 LTD
FDA Cleared
Canada Health Approved
UL Certified		 Yes Yes Yes
Extended Handle Ankle Lock System Deluxe Yes No
Ankle Comfort Excellent Excellent Excellent
Stretch Tools to Improve Decompression Yes Yes Yes
Precision Rotation With
Full Inversion Option		 Yes,
Plus 1-Touch
Rotation Adjustment		 Yes Yes
Preset Rotation Control Deluxe Deluxe Yes
Ability To Customize Compatible,
Sold Separately		 Included With
LTD Version Only		 Included With
LTD Version Only
Folds For Storage Yes Yes Yes
User Settings 4’8″ – 6’6″, 300 Lbs. 4’8″ – 6’6″, 300 Lbs. 4’8″ – 6’6″, 300 Lbs.
Teeter Hang Ups Inversion Table Logo
Use this table to compare EP-960 LTD, EP-560 Sport and EP-560 LTD Teeter inversion table models.
 Compare Teeter EP-960LTD Inversion Table
EP-960 LTD		 Compare Teeter EP-560 Sport Inversion Table
EP-560 Sport		 Compare Teeter EP-560LTD Inversion Table
EP-560 LTD
FDA Cleared
Canada Health Approved
UL Certified		 Yes Yes Yes
Extended Handle Ankle Lock System Yes No No
Ankle Comfort Excellent Superior Excellent
Stretch Tools to Improve Decompression Superior Excellent Yes
Precision Rotation With
Full Inversion Option		 Yes Yes Yes
Preset Rotation Control Deluxe Yes Yes
Ability To Customize Included With
LTD Version Only		 Included With
LTD Version Only		 Included With
LTD Version Only
Folds For Storage Yes Yes Yes
User Settings 4’8″ – 6’6″, 300 Lbs. 4’8″ – 6’6″, 300 Lbs. 4’8″ – 6’6″, 300 Lbs.
Clinical Massage Treatment Hip Tension And Low Back Pain

Hip Tension And Low Back Pain

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

There is no doubt of the relation of hip tension and low back pain. As a rule when a client complained of low back pain, hip tension is almost always present. In this article we’ll be looking at how hip tension and low back pain are related. Additionally, steps you can take to reduce both.

Hip Tension

In my years as a clinical massage therapist I have had hundreds of clients see reduction or outright elimination of low back pain. By and large majority of them get amazing results from releasing the tension in their hips. I’m going to let you in on a secret. The legs and the back are not two separate parts. They work together 100% of the time. There are muscles in your hips that directly relate to and release muscles in your low back. In fact there are multiple hip and leg muscles that can have positive effects for low back pain.
To stop low back pain the best is to find a clinical massage therapist that understands myofascial, trigger point and muscle belly release techniques. On the other hand regular relaxation massage will not help you. Your massage session should be 1 hour minimum and focus strictly on your low back and hips. That means no fru-fru, oily slip and slide. A good clinical massage therapist with use very little oil, if any at all.

Read More On Hip Tension >


Topical Balms Are Only Temporary. Seek Clinical Massage.

Hip Tension and Low Back Pain And How They Relate

To truly understand low back pain you need to learn a little anatomy. Getting a basic grasp of what is going on will help you understand hip tension and low back pain and how they relate. In short, all of the muscles in your low back, hips and thighs attach to each other in one way or another. Furthermore, there are muscles such as Illio-Psoas that directly attach to your thigh bone (Femur) and you lower back vertebrae (L3,L4,L5). Additional back pain contributing muscles are Gluteus Medius, Gluteus Maximus, Piriformis and Quadratus Lumborum. These muscles are just a few of the key players that cause low back pain. What ties them all together is your pelvis or Illium. Here are some gif’s and illustrations to help you understand.

Psoas Major Muscle Low Back Pain Cause Rotating Anatomy
This is Psoas Major. You can easily see how the muscle attaches to the lower vertebrae, the pelvis and the thigh bone.

Gluteus Maximus Hip Tension Pain Cause
This is Gluteus Maximus. Here you can see how it attaches to the Sacrum, the Pelvis and the Femur
Gluteus Medius Causes Hip Tension Low Back Pain
This is Gluteus Medius. You can see how it attaches at the Pelvis and Femur.

Quadratus Lumborum Muscle Causes Low Back Pain
The bright red is Quadratus Lumborum. You can see how it attaches at the each Vertebrae and at the Pelvis.

Why These Photos Are Important

There is a huge reason why these photos are important. The above photos show you how your low back, pelvis and hips are all connected with muscles. Each muscle relies on another to function correctly. If one or more of the muscles are not functioning correctly the other muscles will try to compensate. The compensation is what generally leads to pain.

The Hips Are The Hub

Imagine the hips are the hub connecting your lower body to your upper body. The muscles that attach at the hips and pelvis are some of the strongest muscles in your body. Thus they can do a lot of damage especially when it comes to low back pain. For this reason releasing hip tension is an important step to low back pain recovery.

Self Care Technique

With the topical treatments below, use this effective self care technique to help release hip tension and low back pain.

You Will Need:

3 Pillows
Relaxing Music/Guided Meditation With Headphones

You Will Do:

1.) Apply topical treatment cream or gel.
2.) Put on loose fitting clothing such as Thai Fishing Pants or Loose Yoga Pants.
3.) Lay face up on your bed with your legs spread apart as far as you can comfortably get them.
4.) Place one pillow under each thigh just BELOW your buttocks.
5.) Place a pillow under your low back if needed.
6.) Put on your headphones with relaxing music or meditation guidance.
7.) Relax.

What Will Happen:

During your relaxation session you will begin to notice release of tension. Next, you may experience non-painful twitches as your muscles release. In fact, this is normal and very beneficial. The topical treatments will assist in relaxing the muscles in your hips and low back. The relaxing music or guided meditation you use will assist in quieting your mind. It is important that you turn off your thoughts to allow your body to self heal.

Positional Release Technique

This self care exercise is know as a Positional Release Technique. By placing your body in a position where muscles are in a slackened or loose state, the muscle will naturally reprogram itself and release. I strongly recommend a Guided Relaxation Meditation with this technique because you will be guided on how to properly relax. In my opinion guided meditations are a necessary part of self healing.

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Non Invasive Pain Healing

The Non invasive pain healing technique mentioned above is one of many that can help you self heal. At this point you should have a very basic understanding of hip tension and low back pain. As a result you’ll get amazing pain reduction from Positional Release. Please leave a comment with how you felt before and after using the technique. No doubt your comments will help future visitors.