Choosing the right neck pain, back pain & sciatica exercise program goes hand in hand with selecting the right gym. Choosing the right gym is second only to choosing a doctor!
Dealing with neck pain, back pain, and sciatica includes choosing the right gym, health and fitness, or wellness center…particularly as your needs change and the weather changes.
However, regardless of the weather, there comes a time when choosing the right workout facility will make or break your neck pain, back pain, and sciatica relief exercise program.
Evolving from stretching and walking to exercise and from seeing your medical practitioner on a regular basis and going through the prescribed physical therapy program, there comes a time when one must chose the right gym in order to take your neck pain, back pain, and sciatica relief exercise program to the next level…ensuring and assuring real and lasting long term chronic pain relief.
As a chronic and/or acute back pain sufferer you have certain considerations that must be accommodated for and, unless you thoroughly evaluate the gym or health and fitness center being considered, your neck pain, back pain, and sciatica relief exercise program may fail.
Consider the various factors described at length in the article and video at:
The Recumbent Bike is an Awesome Neck Pain, Back Pain, and Sciatica Exercise Tool.
The recumbent bike is a low-impact device almost anyone can use with very little risk of injury or chance of exacerbating a current spine-related condition. Not only is the exercise itself extremely beneficial, it is a year round, all-weather exercise strategy.
When beginning a neck pain, back pain, and/or sciatica relief strategy the recumbent bike offers some real advantages over just about any other form of exercise.
Not only is the recumbent bike simple to operate, it is relatively inexpensive, much cheaper than a year’s membership at the local health club, and a whole lot more convenient. Given today’s easy financing, even the more expensive models are easily within reach for most people, and certainly cheaper than the lost revenue associated with neck pain, back pain, and sciatica.
When considering medical co-pays, lost time at work, diminished standard of living, being in pain day in and day out, the recumbent bike is a great deal!
My purpose is not to sell you a recumbent bike here, my purpose is to make it clear that this is an affordable neck pain, back pain, and sciatica exercise method that is within reach…and it works!
The best part about using a recumbent bike for your neck pain, back pain, and sciatica relief and treatment exercise strategy is that if you find you are having difficulties that day, feel some slight discomfort while exercising, or you’ve just reached your tipping point for that day, you can simply climb off and, if you are home, jump in the shower and go on with the rest of your day, or if you are at the gym, simply jump off, jump in the shower, and go home to begin again the next day.
How great is that?
It’s not like walking or running where you might be several miles from home and have to call someone to come and get you, if you have watched my previous videos and read my previous articles, and have made sure to have an emergency kit with you on your walks or runs…to include a cell phone!
The recumbent bike, whether using one in your home, which is optimal, or at the gym, like I do, makes it possible to say, “That’s it for today!” and not have it be a major hurdle…like if you are 2 miles from home when you find you have had enough!
The recumbent bike is a low-impact neck pain, back pain, and sciatica exercise tool that works, enhancing aerobic fitness, dealing with muscle weakness and imbalances when applied along with other methods we have and will continue to discuss, and allows you to deal with the number one reason most people have and continue to have neck pain, back pain, and sciatica: excess weight and/or obesity.
20-30 minutes on the recumbent bike 3-5 days a week will enhance aeoribic fitness and muscle strength, while at the same time dealing with muscle imbalances, when used in conjunction with the proper stretching routine, and will ensure weight loss. In fact, using a recumbent bike just 30 minutes a day 4 days a week will lead to rapid and permanent weight loss…provided you continue to maintain a healthy lifestyle, including regular exercise, in the future. The increased activity, particularly if you have been sedentary for an extended period of time, will lead to rapid weight loss and the resulting neck pain, back pain, and sciatica relief will be immediately apparent and, quite frankly, a welcomed change!
The recumbent bike is not the be-all-to-end-all but it is the single most important tool I use for overall fitness and for neck pain, back pain, and sciatica relief. Using the recumbent bike allows for a spillover effect into several areas of my life and the overall improvement in quality of life is immediately apparent. Given just one neck pain, back pain, and/or sciatica relief and treatement strategy for exercise? I would pick the recumbent bike…
“Feets down!”
John
Professor John P. J. Zajaros, Sr., The Bad Back Guy
216-712-6526
866-835-2913 (toll free)
Skype: johnzajaros1
johnz@ultimatebadbackstrategies.com
The Neck Pain, Back Pain, and Sciatica Relief and Treatment 30 Day Challenge!
This is where you find out the secret to my neck pain, back pain, and sciatica relief…guaranteed and in the form of a free trial!
This video will take you to a program of relief of neck pain, back pain, and sciatica, often in a matter of days. I have used these strategies and I purchased this program, it works! Not only does this program take you through assessment and implementation of your neck pain, back pain, and/or sciatica relief program step-by-step…it is 100% guaranteed and offers a free trial, as noted above!
If you want the physical version, which is the only the way to go frankly, you may have to pay for shipping and handling but it is only a few bucks and well worth it to get the workbook, the DVDs, the assessment guide, and all the rest.
It’s great!
So, all you have to lose is your pain! Good luck to you and don’t forget, you can contact me anytime!
Once you join, I will send you my personal email address, the one I check 2-3 times a day. And, you will also have access to me via Skype IM too!
John
Professor John P. J. Zajaros, Sr., The Bad Back Guy
216-712-6526
866-835-2913 (toll free)
Skype: johnzajaros1
johnz@ultimatebadbackstrategies.com
The Neck Pain, Back Pain, and Sciatica Relief 30 Day Challenge Continues
With a Look at Failed back Surgery Syndrome and Chronic Back Pain
We recently dispelled the notion that degenerative disc disease is a disease, in much the same we have discarded the notion that failed back surgery syndrome is a syndrome. Failed back surgery syndrome is a not a syndrome, it is a reaction to a myriad of factors, a set of behaviors and stresses placed on the body generally and the musculoskeletal system, and the spine, specifically.
Failed back surgery syndrome begins, necessarily, with spine surgery at some level. Back surgery, and I am speaking about neck and back surgery when I refer to back surgery, is the ultimate deadend. There is no coming back from it, pun accidental but I’ll take it. Once you open Pandora’s Box, your body is never the same. Many, myself included, have said time and time again that we will not submit to more back surgery, only to plead for our surgeon to do the deed one more time.
The neck pain, back pain, and/or sciatica drives us to relent, to give in and give up, regardless of the incredible pain we know will be waiting for us upon awakening in the recovery room.
But this does not have to be the case! There is a solution, and it is not a painful one.
We simply have to change our habits and our behaviors in such a way that we deal effectively with the 5 factors I have spoken about at length:
1) Obesity or excess weight
2) Muscle weakness
3) Muscle imbalance
4) Inmproper diet and nutrition
5) Inadequate hydration leading to dehydration
If we deal with the 5 factors listed above and addressed previously, either before surgery or after, we may be able to:
a) Avoiding back surgery altogether by dealing with the 5 factors and thus alleviating and/or eliminating neck pain, back pain, and sciatica
Or
b) Assuring ourselves that we are in good shape going into the surgery, if there is no way out, and thus ensuring our recovery…and perhaps we will not have to repeat the same scenario time and time again!
Ultimately, failed back surgery is about behavior, or lack of behavior, and the failure on our part to deal with the 5 factors leading to the majority of neck pain, back pain, and sciatica. It is also about the failure of the medical community, reactive instead of proactive and preventative in nature. The combination of a lack of education, and a reactive mindset and method of treatment for neck pain, back pain, and sciatica, ensures a continuous
highway into the operating room…and a revolving door at its entrance.
I will deal with this in greater depth in a series of articles at:
Chronic Neck Pain, Back Pain, Sciatica, and Failed Back Surgery Syndrome
In order to properly understand failed back surgery syndrome, we must first define it. Unfortunately, failed back surgery syndrome is something of a misnomer. In fact, FBBS is no more a syndrome than degenerative disc disease is a disease, and yet, they both contribute to neck pain, back pain, and sciatica. FBBS is actually an expression of chronic neck pain, back pain, and/or sciatica after one or more surgeries.
The etiology of chronic back pain associated with FBBS is usually attributed to one or more failed spine surgeries, along with a myriad of other contributing factors. The failure of the surgery, combined with an array of physical, psychological, cultural, and even socio-economic factors, results in what is commonly referred to as failed back surgery syndrome.
Failed back surgery syndrome is one of the most perplexing, and costly issues facing orthopedic medicine generally, and orthopedic surgeons specifically. The cost of FBBS is not only a reality in terms of the human cost, it has trememdous social and economic costs, as well.
Particularly problematic is the fact that the spine is an incredibly complex structure and there are as many reasons why people have neck and back surgery as there are reasons why that surgery fails. Researchers have generally divided back pain sufferers who have undergone surgery into one of two groups.
In the first instance, the first group, the neck pain, back pain, and/or sciatica sufferer underwent surgery that was never really called for or, if it was called for, a positive outcome was doubtful from the start. Or, the patients had surgery, it was necessary, but the outcome was less than desirable. Interestingly, individuals with a sciatic nerve pain complaint, sciatica, were more likely to achieve a positive outcome. However, individuals complaining of the more general “back pain” did not.
The remaining group of neck pain, back pain, and sciatica patients underwent operations that were inadequate and/or incomplete. Patients in this category, particularly those affected by a bulging or herniated disc, often had other pathologies, such as stenoses, that were overlooked, missed or even ignored.
Failure in most of the medical literature to address things like patients returning to work and to a productive lifestyle, make it difficult to quantify with any confidence the long term success of most back surgeries. However, the data suggests that the overall outcome is not good, particularly when the area causing the pain cannot be clearly identified or when more than one level of the spine is affected, as in the case of an individual presenting with chronic and/or acute neck pain, back pain, and sciatica; and, showing signs of advanced degenerative disc disease.
Failed back surgery syndrome is a major problem for patient and surgeon, alike. Not only are there issues associated with continuing neck pain, back pain, and/or sciatica but there are social, cultural and financial considerations as well.
In the next two articles we will explore in depth some of these factors and why an individual should do everything possible to avoid spine surgery if at all possible. The best strategy for neck pain, back pain, and sciatica treatment and relief is not back surgery, in fact it should be the last alternative, one that should be avoided if at all possible. Failed back surgery syndrome is one of the most complex and least understood issues facing orthopedic medicine, we will discuss the reasons for this next.
John
Professor John P. J. Zajaros, Sr., The Bad Back Guy
216-712-6526
Skype: johnzajaros1
johnz@ultimatebadbackstrategies.com
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 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!
Sign in and click the link to the link given and then:
Sign up for the newsletter and confirm your registration.
Watch the 8 minute video in the upper left hand corner of the page.
Begin your new life, a neck pain, back pain, and sciatica free life!
There is no risk, there is a free trial and a 100% money back guaranteed!
So begin today!
And I will be with you every step of the way for the first 30 days! If you begin your program, you will have access to me via email or Skype IM for the first 30 days! Any issues whatsoever!
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!
