The first picture in the video is really pretty close to what I looked like before I started stretching, then walking, and finally exercising! Or at least this is how I felt! John-the-Hutt! That was it, complete with rolls, double chin, the works! The amount of neck pain, back pain, and sciatica caused by this much weight must have been incredible! But the pain relief all started with stretching and walking!
While millions of people visit their medical practitioner daily for one complaint or another related to “back pain,” most complaints are based on lower back pain and sciatica.
UNFORTUNATELY!
Most medical practitioners still prescribe bed rest and, if they provide any sort of stretching or exercise advise at all, it is in the form of a cheap copy run off by an assistant and handed to you on the way out the door!
This was my life just over a year ago! I showed this once before, along with a much less glamorous shot with TuffGuy below!
I really wrestled with showing you the above shot again but I think it is important for you to get a real sense of just how bad a shape I was in because I listened to bad advise from my doctors!*
Bed rest actually exacerbates the pain!
One day, and I really don’t know what happened, I said enough is enough! The pain of my life became worse than the pain in my neck and back!
I got off the pain medication, a horrible ordeal in…but I did it!
I started walking, at first to the end of the driveway and back up to the house…and always with my wife, Connie, and my buddy, TuffGuy!
I started a stretching program and that led to an exercise program!
I stretched, walked, and exercised a bit more each and every day, CANI! Constant and never ending improvement! (Tony Robbins)
Neck and Shoulders Stretches for Neck and Upper Back Pain Relief
Rotate the head to the right and hold it for 6-8 seconds
Rotate the head back to the left and hold it 6-8 seconds
Repeat 10 times, slow and easy!
Do this 1 or 2 times a day at first, building up to 3-5 times a day over a period of a month or so. I have 2 compressed vertebrae in my neck and this helped immensely!
Neck and Shoulders Stretches for Neck and Upper Back Pain Relief
While holding arms loosely at your sides, head and neck relaxed, shrug your shoulders up and hold for 6-8 seconds
Repeat this 10 times, slow and easy, exaggerate the shrug and hold it.
Do this 1 or 2 times a day at first, building up to 3-5 times a day over a period of a month or so. I have 2 compressed vertebrae in my neck and this helped immensely!
Back Pain Relief Stretches
Sit straight in a hard-back chair
Hang your arms loosely to your sides
Bend forward slowly until your chest is as close to your knees as your condition will allow
Dangle your arms loosely while holding in position for 30 seconds or until it begins to be uncomfortable
Return to an upright position
Repeat 6-8 times
Do this 1 or 2 times a day at first, building up to 3-5 times a day over a period of a month or so. I have had 14 back operations and this helped immensely!
Back Pain Relief Stretches
Stand erect, feet shoulder width apart
Place your hands, palms in, on your lower back
Bend your torso backwards, gently!
Hold the hyper-extended position for 8-10 seconds and return to full upright
Relax for 5 seconds
Repeat 6-8 times
MAKE SURE YOU DO THIS GENTLY AND SLOWLY!
Do this 1 or 2 times a day at first, building up to 3-5 times a day over a period of a month or so. I have had 14 back operations and this helped immensely!
Back Pain Relief Stretches
Standing erect, feet a bit wider than shoulder width
Place hand on hips (my kids used to call it the “Jolly Green Giant” pose!)
Relax upper torso and neck
Bend to the side at the waist and hold for 6-8 seconds
Return to upright
Bend to the opposite side and hold 6-8 seconds
Return to upright
Do this 5-10 times to each side
Do this 1 or 2 times a day at first, building up to 3-5 times a day over a period of a month or so. I have had 14 back operations and this helped immensely!
Sciatica – Leg Stretch
Sit upright in a straight-back chair
Cross your affected leg across the other in a wide cross (the way “guys” cross their legs)
Rest the outside ankle of the affected leg on the top of the opposite knee
Allow the affected leg’s knee to protrude out to the side
Reach under the affected leg’s lower leg grasp the leg (or over it if you can’t reach under the leg to grasp the calf)
Pull the leg and ankle off the “good” leg
Feel the stretch all the way into the buttocks
Hold for 10 seconds
Replace and rest for 5 seconds
Repeat 5-10 times.
Also do the other leg for balance and stretch
Do this 1 or 2 times a day at first, building up to 3-5 times a day over a period of a month or so. I have had 14 back operations and this helped immensely with sciatica!
Main Points to Consider As You Begin Your Neck Pain, Back Pain, and Sciatica Relief Program
Get a medical practitioner to clear you and approve of beginning a stretching, walking, and exercise program for neck pain, back pain, and/or sciatica relief!
Less is often more! Do NOT over do it, particularly at first! Rome wasn’t built in a day, remember CANI!
CANI! Constant (consistent) and never ending improvement
You should read the article on journaling, and your personal assessment below before beginning your stretching, walking, and exercise program!
The Most Important Advise I Can Offer?
Just Do It!
I have offered plenty of advice and tips at:
http://www.YouTube.com/JohnZajaros
And at my other blog:
Ultimate Neck Pain, Back Pain, and Sciatica Relief Strategies
And elsewhere!
The Most Important Video You Will Ever Watch Is At:
The link will take you to an 8 minute introduction well worth the time…and a free trial. The strategies used in that program gave me my life back! A neck pain, back pain, and sciatica free life!
Begin your new life today at:
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Watch the 8 minute video in the upper left hand corner of the page.
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John Zajaros, The Bad Back Guy
216-712-6526
Skype: johnzajaros1
johnz@ultimatebadbackstrategies.com
TheBadBackGuy@gmail.com (my personal email address just for people who sign up for this neck pain, back pain, and sciatica relief program)
NOTE: I am NOT a medical practitioner and my advise is anecdotal. These pain relief strategies have worked for me, however, as you apply these neck pain, back pain, and sciatica relief strategies, make sure you take it slow and always refer back to your primary care physician if you notice anything out of the ordinary!
*You may have wonderful doctors and I am NOT a medical practitioner. Many physicians are up to speed when it comes to the latest neck pain, back pain, and sciatica relief strategies, unfortunately mine were not! If you feel you are not progressing, get a second opinion at once, it is your life…protect yourself from bad medical advise. Just as in every area of life, there are good and bad specialists, make sure you have a good one…you only have one back and you only have one life!
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