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:

Neck Pain, Back Pain, and Sciatica Relief Strategies of The Bad Back Guy

Best wishes for real and lasting neck pain, back pain, and sciatica relief!

Professor John P. J. Zajaros., Sr., The Bad Back Guy
216-539-7412 (office)
Skype: johnzajaros1
johnz@ultimatebadbackstrategies.com

PS, Contact me anytime! For a program designed to deal effectively with your chronic neck, back, and sciatic never pain issues contact me directly!

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

PS, If you would like to start today, start with a firm foundation and build accordingly. Proper neck pain, back pain, and sciatica treatment and relief begins with a single click to TheBadBackGuy.net!

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

PS, You can go to http://TheBadBackGuy.net to begin the next step, your journey towards a neck pain, back pain, and sciatica free life!

How to Find Permanent Relief from Chronic and/or Acute Neck Pain, Back Pain, and Sciatica!

Well, it has been just about two weeks since I announced the latest Neck Pain, Back Pain, and Sciatica Relief Challenge and the response has been quite good. People are stretching, walking, and exercising their way to pain relief and a new life! I have quite literally received emails, Skypes, and telephone calls from all over the world…how incredible is that?

The challenge is a take-off on Earl Nightingale’s The Strangest Secret, and if you don’t know what it is or haven’t taken the 32 minutes you need to listen to this amazing recording, I will put the link blelow. It has been a part of my personal library for more that 30 years now, closer to 35, and I still listen to it whenever I get a bit off course…in any of life’s arenas! Earl Nightingale’s 30 Day Challenge has inspired me to do great things in the past because, after all, who can pull themselves up and go all out for 30 days?

And, the most amazing thing of all? Once you have done it once, you will find yourself doing it again and again. You see, you can apply it to virtually every area of your life and get amazing results.

I usually break my 30 day challenges down ever further and challenge myself each and ever day. This mindset, this technique has worked for everyone from 12 steppers in the various addiction programs to Tony Robbins’s students integrating CANI! into their lives:

Constant and Never Ending Improvement! CANI!

The fact is, we all have a sort of socio-cultural ADD/ADHD, in that, with so much going on in our lives and around us, it is often difficult to stay focused on a single task for very long, at least until we find out whether it works or not. Once we know it will pay off, it is usually a no-brainer…but until then it is often difficult to stay focused. Or, in my case, to keep people focused long enough for them to see for themselves that they can change their lives and achieve real and lasting neck pain, back pain, and sciatica relief by applying a few sound principles and pain relief strategies.

Over the past 4 months, if you have been following along, you have experienced a profound change in your life.

Not only will you have experienced neck pain, back pain, and/or sciatica relief, you will have experienced a new energy level, new focus, newly found optimism, and an enthusiasm for life you may have thought was gone forever!

The momentum that comes from taking one day and building upon the day before, taking small and gradual steps, integrating one strategy and then another until you begin to experience a new and exciting life is contagious; and, the enthusiasm you experience spills over into virtually every area of your life!

I have lost weight, lost inches, found new energy and vitality, my neck pain (2 compressed vertebrae and one surgery), back pain (13 surgeries and everything from T12 to S1 is fused), and sciatica (see above!) are a thing of the past, and I quite literally have a new life!

All of the changes in my life, all of the improvements came as the result of a single step, a single decision I made to change my life!

The greatest things about my transformation and my neck, back, and sciatic nerve pain relief? I can do the following:

1) Pick up my granddaughters and hold them without having to be seated first!
2) I can walk my dogs and enjoy the outdoors again!
3) I am once again dating my wife, even making it to an Indians game this summer…for the first time in years!
4) I can live for more than a few hours without thinking about when my next pain medication dosage is!
5) I can drive and travel more than a few miles without being in agony because of the back pain and sciatica!
6) I can work in the yard!
7) I can read! Something I had all but given up because of the combination of the pain, particularly in my neck and back, but also because of the pain medication and its effect on my concentration.
I can work out again! Something I had all but written off and missed terribly!
9) I can jog…yes jog! The proper shoes are crucial for this and don’t do this too soon!
10) I can be intimate with my wife!!! I am not going to draw you a picture but the combination of the pain and the pain medication was a definite libido killer!

I could go on for pages!

Ultimately, it is up to you, you can either continue as things are and forget about the rest of your life…or you can make a decision and put a plan into action!

I did and my neck pain, back pain, and sciatica are a thing of the past, they are no longer a factor in my life. I now follow a neck pain, back pain, and sciatica relief and treatment strategy daily and it works. My life is my own once again, you can have yours…it is up to you!

John

Professor John P. J. Zajaros, Sr., The Bad Back Guy
216-712-6526
Skype: johnzajaros1
johnz@ultimatebadbackstrategies.com

PS, Don’t forget! It all begins with a single step. Neck pain, back pain, and sciatica can be a thing of the past…just click this link!

PPS, Nope! I didn’t forget, here is your link to The Strangest Secret by Earl Nightingale, and it is amazing!

A Neck Pain, Back Pain, and Sciatica Update from Our Spot!

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:

Ultimate Neck Pain, Back Pain, and Sciatica Strategies of The Bad Back Guy

And we will continue The 30 Day Neck Pain, Back Pain, and Sciatica Relief Challenge here!

Don’t hesistate to contact me if you have questions, comments, or concerns.

John

Professor John P.J. Zajaros, Sr., The Bad Back Guy
216-712-6526
Skype: johnzajaros1
johnz@ultimatebadbackstrategies.com

PS, Don’t forget to get started and reclaim a pain free life, overcoming failed back surgery syndrome, if appropriate, at the single best neck pain, back pain, and sciatica relief and treatment program I have found!

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

PS, Considering back surgery but want to take steps to avoid it and overcome your neck pain, back pain, and sciatica at the same time? Just click this link and take the next step to a pain free life!

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:

http://TheBadBackGuy.net

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:

http://TheBadBackGuy.net

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!

http://TheBadBackGuy.net

Special Bonus!

Begin your program at:

http://TheBadBackGuy.net

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!

Chronic Back Pain and Understanding Failed Back Surgery Syndrome

The Risk of Failed Back Surgery is very real! When facing chronic and/or acute neck pain, back pain, and/or sciatica we will do just about anything to achieve pain relief. The fact is, we will do anything for just a little relief, and many agree to back surgery, even more than once, in an attempt to get just a little relief. I know, I’ve been there!

Failed Back Surgery Syndrome is a reality everyone considering back surgery of any kind should consider. The numbers for people experiencing complete neck, back or sciatic nerve pain relief from back surgery aren’t encouraging!

Failed Back Surgery Syndrome can actually be broken down into three parts and, in order to do it justice, that’s what I am going to do with it. Failed back surgery syndrome is a reality for people who have had back surgery that has failed, but it is also a reality for people considering back surgery and for people about to undergo back surgery. Unless considered individually, the full impact of this condition will be lost on those most at risk…those suffering from chronic neck pain, back pain, and/or sciatica having had surgery taht failed and for people about to go “under the knife.”

So follow the articles over the next 3 days at:

Ultimate Neck Pain, Back Pain and Sciatica Relief Strategies

As we discuss, at length, the issues that may affect anyone considering back surgery.

John

Professor John P. J. Zajaros, Sr., The Bad Back Guy
216-712-6526
Skype: johnzajaros1
johnz@ultimatebadbackstrategies.com

As you begin your neck pain, back pain, and sciatica relief program, it is important to chronicle everything, from your picture as you begin to how you feel on a daily basis. The combination of a personal assessment and daily journaling will help you note problem areas, areas of concern, as well as assist in tracking your progress over a period of days, weeks, months, and even years. The more accurate the record, the more encouraging the data!

Beginning a Neck Pain, Back Pain, and Sciatica Relief Program

Beginning a neck pain, back pain, and/or sciatica program is never easy. However, it can be very staisfying and rewarding. The secret to a successful neck pain, back pain, and/or sciatica relief program is to take things one step at a time and journal everything. A journal will not only allow you to track your progress, it will also help you to target problem areas and deal with them before they short circuit your overall pain relief program.

Journaling and Your Neck Pain, Back Pain, and Sciatica Relief Program

Journaling can take many shapes and forms, from an online journal to a bound, diary-type journal. In either case, use the journal daily, add to it often, and keep it religiously.

As you begin to stretch, exercise, and walk, you will find plenty to write about, ideas and sensations will flow. The best way I have found to record the myriad of ideas, impressions, and sensations (pain, pleasure, etc) you will have, particularly as you begin your neck pain, back pain, and sciatica relief program, is by either using a small, digital, hand-held recording device or by simply writing them out, using an inexpensive 3 x 5 spiral notebook you can carry in your pocket.

Digital Recording and Your Daily Walking Program

The digital recording device can be purchased for approximately $20…or you can go all-out and get one with all the bells and whistles for as much as $100. The nice thing about spending a little more now is that you can often find recorders that are small, hand-held, and very versatile. You can also use the better devices to download your recordings directly to your hard drive and, in some instances, use voice recognition software to immediately transcribe your audio, saving tons of time and effort.

The Notepad Method of Note Taking: Old Reliable

The notepad method, and I have used both, is also