7 Little-Known Traps that Stop You from Curing Your Back Pain

7 Little-Known Traps that Stop You from Curing Your Back Pain

I am Julak   Comment  

Long-term back pain is possibly the most misunderstood problem that you could have, and that's why your doctor or physio hasn't been able to help you. Except for one lone Australian researcher, whose work you're about to be introduced to, most doctors are chasing "red herrings".

Before I share one of the many techniques developed from this research, it's important that you thoroughly understand the 7 pain traps, because without understanding them and taking action, you'll reduce your chance of success.

Please don't underestimate these: there's been enough research now that we absolutely know that every one of them is crucial to understand and escape from.

TRAP 1

Becoming isolated. If you have pain you might not feel like mixing with people, and in the acute stage of pain it can be nice to have some peace and quiet and just rest and get better. But with long-term pain this isolation is incredibly destructive to you, because it damages your nervous system. You absolutely must mix socially with people.

TRAP 2

Being more or less inactive. You might be like most people with chronic pain and have a strong desire to refrain from being active. Maybe you've even tried it and it made things worse. Thing is, you can find a base rate of exercise which is manageable (even if it's tiny) and you can regularly and consistently increase it. When you do this, you can be confident the flaring is not related to the activity, and you can be confident you are helping your recovery, not working against it.

Balance is the key.

TRAP 3

Not being as independent as you possibly can. When you're dependent on others more than you need to be, you suffer (whether you know it or not) from higher stress levels. These stress levels sensitize your nervous system and increase your pain. So take a good look at what you allow others to do for you and think of ways around that. Also take a good look at your conversation with you're with family or friends. Are you saying the same things over and over each time you see them? Don't let them get in a rut either!

TRAP 4

Dumping interests or hobbies. You absolutely must keep an interest or hobby, whether you get enjoyment out of it or not. Your nervous system needs you to do it!

Likewise you need to be very aware of what's going on in the world around you, and to take an interest in that. Read papers and magazines, listen to talk-back radio, ask people their opinions. Involve yourself.

TRAP 5

Tolerating feelings of depression, anger, embarrassment or anxiety. These feelings put a lot of pressure on your nervous system and make it more reactive, leading to more pain. There are some really quite miraculous ways to switch these awful feelings off and give your nervous system a break!

TRAP 6

Lousy sleep. If you're not sleeping between 6 and 10 hours a night, if you're snoring, if your sleep is interrupted, if you're waking up feeling rotten, then these are signs your sleep has been compromised. Do yourself a favour and grab a book on "sleep hygiene" from your local library, and get whatever help you need to make sure your sleep supports your health and wellbeing.

TRAP 7

Inadequate nutrition. If you're overweight, or underweight, or tired a lot, chances are your nutrition needs an overhaul.

You might be thinking that these 7 traps are all common sense, but if they are just common sense, why hasn't your doctor paid close attention to them? Why aren't you already free of them? I really encourage you to look at them closely and make sure none of them ever trap you again.

NOW YOU CAN TEST OUT A NEW PAIN TREATMENT

The book "The Pain Train - Time to Get Off" tells you all the theory you'd want to know (and more) of the technique I'm going to share with you here. Basically, this technique "mixes up" the pain signals and over time permanently eliminates them so you become pain free.

Anything that "mixes up" pain signals has got to be at least a bit confusing, and I think you'll agree that this crazy-looking technique achieves that very successfully. But don't be fooled, this technique is getting rapid recognition from doctors all over the world. Here's a short taste.

Pick just one tiny point on your body where there is pain. Decide how strong that pain is out of 10. Focus your mind on that as strongly as you can. Just that point and no other point. If you like you can talk about it out loud or inside your head just to keep your mind on it. As you're doing that, start tapping, tickling, pinching, all over your body, at the same time imagining you have different kinds of food in your mouth, maybe chocolate, maybe bread and butter, maybe a piece of steak.

After a few minutes, stop and see if anything has happened to the pain in that one spot.

Be certain when you're checking that it's just that one little area that you're "measuring" to see what's happened. If you're like most people, you'll find there's been some kind of change. The pain won't necessarily be gone at this stage, but it will have changed in some way. The program is designed to reduce the pain until it doesn't return.

No Time To exercise Lose Weight, Try This!

Exercise Weight Loss

No Time To exercise Lose Weight, Try This!

widido   Comment  

If you have no time to exercise or you’re just too tired to workout after a long day at work (or just can’t get up early enough to hit the gym) then I’ve got something for you to try.

This doesn’t only work if you have no time to exercise, it will also help you to make working out a habit if you have trouble staying consistent with your workout program.

You know what I mean, you hit the gym three or four times per week for a month and then take two months off. That won’t get you anywhere!




Start by focusing on making exercise a habit so that it becomes part of your life routine.

And the easiest way to do this is not just to work out first thing in the morning but to make the workout unbelievably simple!

How do you make it so simple that you never skip a workout? Easy! As soon as you roll out of bed, start exercising! This can be as simple as one exercise!

Here are some examples.

Roll out of bed and do X number of bodyweight squats (such as 50 or 100 depending on your fitness level!)

If you can’t do 50 straight take rests when you need it and keep track of the time it takes to complete all 50 and try and beat that time the next time you do it.

Or, reverse it and do bodyweight squats for 7 (or 15) minutes, resting when you need to and keeping track of how many reps you complete. Next time, try and do more in that 7 minutes.

Side Note: The rep numbers will be different for different exercises, as it’s a lot easier to do 50 jumping jacks than it is to do 50 burpees or jump lunges.

You could do a different exercise each day for a week and then repeat.

Maybe a workout plan like this:

Monday — Bodyweight Squats
Tuesday — Push Ups
Wednesday — Burpees
Thursday — Jumping Jacks
Friday — Jump Lunges
Saturday — Jump Rope
Sunday — Rest

If you have a pull up bar or an apparatus like the Lifeline USA Jungle Gym XT, you can get a lot more versatile as well as hitting the important back muscles more directly.

Once you’ve got that down, you can take the next step and just add one more exercise. If you have a kettlebell or two dumbbells you can keep them by the bed and incorporate those as well.

You can also start to use hiit training workouts with these exercises, utilizing the Tabata protocol of 20 seconds of exercise followed by 10 seconds of rest for 4 minutes (so 8 total sets).

One workout might look like this:

Burpees – 20 seconds on 10 seconds of rest for 8 sets

If you have the dumbbells or kettlebells you could do:

Squat (KB or DB in rack position) plus Push Press – 20 seconds on 10 seconds of rest for 8 sets

With two exercises it might be:

Push Ups – 20 seconds on 10 seconds of rest for 8 sets
Bodyweight Squat – 20 seconds on 10 seconds of rest for 8 sets

If that’s too easy you could make the exercises harder by doing narrow push ups, explosive push ups, staggered push ups, clap push ups, spiderman push ups, etc.

For bodyweight squats, you could do narrow stance squats, super slow squats, jump lunges, jump squats, 180 degree jump squats, etc.

The key is to MAKE THE DECISION to do a short workout like this right when you get out of bed.

Once you’ve done that for a few weeks and exercise becomes the normal thing you do in the morning, you can start doing multi-exercise routines.

You’ll no longer say “I have no time to exercise” or “I’m too tired to workout.”