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    The Essential Lower Back Pain Exercise Guide
    The Essential Lower Back Pain Exercise Guide
    The Essential Lower Back Pain Exercise Guide
    Ebook202 pages41 minutes

    The Essential Lower Back Pain Exercise Guide

    By Morgan Sutherland

    ()

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    About this ebook

    How I Reversed My Severe Low Back Pain in Only Three Weeks, without Surgery, Physical Therapy, or Pain Pills

    When back pain strikes, it can ruin your life. Reaching for painkillers and going the bed rest route can be ineffective and even dangerous for your health. 

     

    Hi, I'm Morgan, and for 20 years, I've been massaging clients dealing with low back pain. But when the tables were turned, and I was the one who injured my back… it wasn't massage that healed my low back pain... instead, it was a series of highly targeted exercises!

     

    Inspired by my experience with reversing my severe low back pain and fueled by a vibrant enthusiasm to share these exercise routines with anyone who has back pain, I began to passionately research how to quickly cure back pain at home. I learned a wealth of information. 

     

    In The Essential Lower Back Pain Exercise Guide, you'll learn about my 21-Day, Low Back Pain Relief Program that anyone can use to eliminate low back pain, reverse bad posture, and get better sleep. 

     

    You'll also learn these important concepts to help change your life.     

    • How to stand correctly in six moves. 
    • How to sit correctly in eight moves. 
    • A 15-minute, doctor-recommended back pain relief exercise routine. 
    • Six foam-rolling moves to conquer back pain. 
    • A 90-second tennis-ball method for low back pain relief. 
    • A 6-minute emergency treatment that's safe for herniated and bulging discs. 
    • Seven exercises to prevent future back spasms and herniated discs. 
    • Seven resistance-band exercises for low back pain. 
    • Four moves to do before you roll out of bed.
    • Plus much more.

    If you can make time to do a daily 15- to 30-minute back pain relief exercise routine, you'll soon be on your way to feeling good again. It's essential to feel your best to make the most of every day. Let me show you how!

    LanguageEnglish
    PublisherMorgan Sutherland
    Release dateNov 25, 2019
    ISBN9781393881131
    The Essential Lower Back Pain Exercise Guide
    Author

    Morgan Sutherland

    Morgan Sutherland has been a massage therapist for over 20 years and a certified ergonomics assessment specialist since 2020. He has numerous self-published books on Amazon about fixing bad posture and getting rid of back pain. In addition, Morgan has created three online courses about cupping, back pain, and posture, and he also runs a health and wellness blog. When the pandemic struck in 2020, and so many people started working from home, Morgan hit the pause button on his massage business and pursued his passion for posture. This led him to become certified as an ergonomics specialist, and soon after, he launched Fit Ergonomics. Learn more at FitErgonomics.com

    Read more from Morgan Sutherland

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      Book preview

      The Essential Lower Back Pain Exercise Guide - Morgan Sutherland

      The Essential Lower Back Pain Exercise Guide

      Treat Low Back Pain at Home

      in Just Twenty-One Days

      ––––––––

      Morgan Sutherland, L.M.T.

      The Essential Lower Back Pain Exercise Guide

      Copyright © 2018 Morgan Sutherland, L.M.T.

      All rights reserved.

      No part of this book may be reproduced in any form without permission in writing from the author. Reviewers may quote brief passages in reviews. The information contained in this book is current at the time of this writing. Although all attempts have been made to verify the information provided in this publication, neither the author nor the publisher assume any responsibility for errors, omissions, or contrary interpretations of the subject matter herein.

      This book is for educational purposes only. The views expressed are those of the author alone and should not be taken as expert instruction or commands. The reader is responsible for his or her own actions.

      At times, links might be used to illustrate a point, technique, or best practice. These will reference products I have found useful, but please do your own research, make appropriate comparisons, and form your own decisions as to which products will work best for you. Links to products are used to illustrate points, because they are the examples with which I am most familiar.

      Photos: Online images, labeled for reuse

      Illustrations: Copyright Morgan Sutherland

      Cover image: 123RF

      Contents

      Free Bonus Videos

      Medical Disclaimer

      My Back Pain Story

      Got Back Pain? Now What?

      Nine Common Back Pain Myths

      Four Most Common Causes of Back Pain

      Prolonged Sitting and Back Pain

      Sit the Right Way

      Reprogram Your Body to Sit Correctly in Eight Moves

      Two Accessories That Will Help Improve Your Sitting Posture and Take Pressure Off Your Lower Back

      1. Error! Hyperlink reference not valid.

      2. Error! Hyperlink reference not valid. Orthopedic Memory Foam Seat Cushion

      Get Up, Stand Up

      How to Stand the Right Way in Six Moves

      Twenty-One Day, Low Back Pain, Relief Program

      How to Use This Book

      Ten Stretches and Eleven Core and Back-Strengthening Exercises

      Build a Strong Core

      Finish with Knees to Chest Stretch

      Hold this position for 5 minutes.

      Fifteen-Minute, Doctor-Recommended,  Back Pain Relief Exercise Routine

      Warm-Up

      Getting Started

      Now Stretch

      Seven Resistance Band Exercises for Low Back Pain

      Six Foam Rolling Moves to Conquer Back Pain

      Three Foam Rolling Mistakes When Rolling Away Back Pain

      The Ninety-Second, Tennis-Ball Method for Low Back Pain Relief

      What Can Jelly Donuts Teach You about Bulging and Herniated Discs?

      What Causes a Disc to Herniate or Go Out and How to Fix It

      The Six-Minute Emergency Back Pain Treatment That’s Safe for Herniated and Bulging Discs

      This One Simple Move Can Melt a Back Spasm in Just Five Minutes

      Top Seven Exercises to Prevent Future Back Spasms and  Herniated Discs

      Sleep This Way: Worst Sleep Positions for Back Pain

      What’s the Worst Position for Back Pain?

      What IS the Right Way to Sleep If You Have Low Back Pain?

      Roll Out of Bed the Right Way

      Don’t Roll Out of Bed before You Do These Four Moves

      Conclusion

      References

      About the Author

      Free Bonus Videos

      To watch the videos of the exercises inside The Essential Lower Back Pain Exercise Guide, simply open a Web browser and navigate to http://morganmassage.com/backpainvideo. You’ll be redirected to Udemy.com, where you can enroll in my FREE video course, Low Back Pain Relief Secrets.

      TO WATCH THE FREE VIDEOS, VISIT:

      MORGANMASSAGE.COM/BACKPAINVIDEO

      Medical Disclaimer

      The information provided in this book is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Never disregard or delay seeking professional medical advice, because of something you read in this book. Never rely on information in this book in place of seeking professional medical advice.

      Morgan Sutherland is not responsible or liable for any advice, course of treatment, diagnosis, other information, services, and/or products that you obtain in this book. You are encouraged to consult with your doctor or healthcare provider with regard to the information contained in this book. After reading this book, you are encouraged to review the information carefully with your professional healthcare provider.

      Personal Disclaimer

      I am not a doctor. The information I provide is based on my personal experiences and research as a licensed massage therapist. Any recommendations I make about posture, exercise, stretching, and massage should be discussed between you and your professional healthcare provider to prevent any risk to your health.

      My Back Pain Story

      I never imagined I’d ever get back pain, but it was a scorching hot July day and somebody had to lug that 60-pound Friedrich air conditioner up a flight of stairs. That somebody was me, and I threw my back out in the process.

      The pain started as a sharp pain in my left, upper hip region, and when I went to sleep, I felt a burning sensation in my lower spine. It was a horrible beginning to my summer, even though I did have cool air for my family, as a result of my labors.

      I had to limp around, and it took everything in me to not walk with a grimace, moaning and groaning in agony. I couldn’t stop moving, because my work kept me on my feet all day. It also didn’t help that I had a long commute. Instead of being overjoyed by the enthusiastic greetings of my kids when I arrived home, I would dodge their hugs and collapse on the floor in

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