Chronic Back Pain - Strengthen the Core for Prevention

Chronic back pain is prevalent and abundant in our fast track society. So many of us are either behind a computer for 8 or more hours a day or in jobs that require heavy physical labor - that push our backs to their limits.

Our lives have become so busy that we neglect to take good care of ourselves. We have become so involved with other things that we don’t find time to prevent back pain before it happens.





spinal column image This is what a normal spine should look like before it's been damaged or it's structure has been compromised. What do you imagine is the shape of your spine?




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Then we are find ourselves in pain and flat on our backs. We bend at the waist instead of bending at the knees because we are in a hurry. We don’t exercise because there is no time. We lift things we know we shouldn't lift and we over exert our bodies beyond their limits.

All it takes is one wrong turn, one ill movement, and WHAM, our backs go out. It's not only painful, it hinders activity and lands us in bed, sometimes for more than a week. Let me share a story with you...

Over 20 years ago, I started having lower chronic back pain. I was working as a Cosmetologist in a Salon where I stood for long hours at a time. Repetitive motions contribute to lower back pain, and that's exactly what I was doing.

I sought help from a doctor who had X-ray’s taken. He told me that I had 'the regular wear and tear' of a thirty year old woman and there was really nothing that could be done. He prescribed some muscle relaxers and sent me home. What a crock! I left the office disgusted.

Needless to say I wasn’t impressed. Then I woke up one morning and couldn’t move. My neck wouldn’t turn and my back was stuck and I was in a lot of pain.

Fortunately one of the women at the hair salon where I worked suggested going to her Massage Therapist, so I took her advice. I wasn't a big believer but what did I have to lose, except a little time and money? The massage therapist told me that she wanted me to go through something called 'Rolfing' or 'Structural Integration'. It did cost more than Swedish massage and as a single mom on a budget, I just didn’t know if I could follow through. She also required that I commit to the regimen before she would take me on as a client.

I finally decided that it was my back or me, and got the massage therapy treatments and got over my chronic back pain. My massage therapist worked with me over a series of eight sessions. It cost a lot sure but the money was always somehow mysteriously there when I needed it. And I got my life back!

However I was in severe pain when I finally got help and not everyone needs the same intensive massage program that I had to go through.

There are two movements I highly recommend that you do frequently. They take little time but will help you 1) stretch the back to prevent injury or 2) ensure existing back pain is limited. Strengthening your core is paramount! Here's the stretches:


Spinal Extension - Stretch the Spinal Column, Strengthen the Core

spinal extension image

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If you do the extension and stretch regularly, your condition will improve! You can also get more tips from the pages below to help quell your chronic back pain forever!

Chronic Back Pain Pages

What is Structural Integration?

Back Stretch Exercises - Increase Flexibility and Range of Motion

Tips for Back Ache Relief

Relief for Chronic Shoulder Pain

Prevention of Lower Back Pain

Lower Back Injury – How to Recover



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