Editor’s Note Take a seat with Dana Santas for a four-part series on how you can heal from and avoid low back discomfort. Santas is also often referred to for her role as the “Mobility Maker,” is an accredited specialist in strength and conditioning and the mind-body coach for professional sports. She’s also creator of “Practical Solutions for Back Pain Relief.” Here’s Part IV.


In many cases, following futile search for a magical cure for chronic back pain, people conclude that suffering from back pain is a part of life. However, living with back discomfort isn’t common and is not essential. This final installment in the back chronic pain program will help you to design your personal, long-term plan for maintaining back health and leading an active, pain-free life.

If you’ve followed our journey you’ll remember that in the initial post, we talked about the fact that back pain can be a personal experience, with various reasons and equally diverse treatments, but that research has demonstrated that exercise can provide the best way to achieve long-lasting relief. I also talked about how important it is to establish the mind-body connection, and harnessing the ability of breathing to not only stifle the pain but help restore the proper rib cage, the pelvis, and spinal alignment, which relieves the pressure away from your back.

In the first article we examined the reason your body requires moving to heal. I provided a number of exercises that you can try to figure out which one works for you. For those who suffer with sciatic pain In the third installment we specifically addressed exercises to ease sciatica.

Now is the time to develop an exercise plan that will last for the long haul to stay out of discomfort.

Important note: Before beginning any exercise program, it is best to consult your physician prior to starting.

Be confident in yourself

In the previous videos and articles throughout this collection, I’ve offered over a dozen workout choices, and I’ve encouraged you to test every one of them, and pay attention to your body and determining what ones have helped you get relief and help you regain mobility and strength.

In order to develop your long-term back health plan it is essential to remain in faith and build your intuition. Don’t be afraid of relying on your connection with your mind and body to help you select the appropriate exercises to incorporate into your daily routines and meet specific needs when your back periodically sends signals that indicate it needs extra focus or a different approach.

The signals could be as intense as the temporary recurrence of sciatica symptoms, or as soft as whispers of the back muscle that feels a bit off. Since you’ve invested time and effort to understand the body’s response to various exercises and methods In each case you’ll need to take a step back to what you have worked previously.

You must feel confident to take charge and be confident in your self-care!

Get daily exercise

There isn’t a passive method that can keep your back well. Because your body is built to move, regular workouts are the most effective preventive treatment. In addition to helping keep your body pain-free even as little as eleven minutes moderately exercising per day can help you stay healthier, according to research.

There are a variety of ways to get your at least 11 mins every day exercise. Since we’re focusing on the back health, it’s best to select three exercises from earlier articles in this series that gave you relief and incorporate these into your daily routine.

Because of the important role your breathing patterns play in maintaining your posture and alignment I strongly recommend adding breathing bridge exercises as one of your three exercises.

Your back-care routine will take only just a few minutes however, you’ll need to add another daily routine to help you achieve that minimum level. Try this 10-minute, bodyweight workout routine, or in case you’re just beginning to exercise and want to get back into the routine, my reboot your exercise routine can be helpful.

Be mindful when walking

It’s either as an addition or as part of your daily workout allotment I strongly suggest at least eight to ten hours of mindful, slow walking per day. When you walk be mindful of the synergy of the movements and the ability to breathe properly while walking.

Walking is an alternation and reciprocal pattern which means that when one side of your body is performing some thing else, it side is doing the opposite , creating the complete motion. This applies to both the lower and upper parts of your body as well as all those spinal muscles. spinal muscles. Proper foot posture and heel strike allows you to take on the force of impact and move your body weight in a way that is balanced and control. Arm swing is vital for a healthy walking pattern as it promotes healthy movements of the ribs in the same direction with every step, helping to increase the core, hip , and trunk strength that reduces strain in the spine.

Perhaps walking has been difficult to you previously, however, the muscles contributing to your back pain are at fault. When you train your gait to become an orchestra in motion, you’ll be able initiate and sustain a healthy, steady movement to avoid future discomfort.

For easy-to-follow guidelines to ensure proper walking mechanics take a look at the video that is at the top of this post.

Be accountable

Living pain-free doesn’t necessarily mean that you should stop doing your daily activities or depressing your pain using pharmaceuticals. It is essential to keep moving! Keep track of that you’ve sat for more than an hour and then get up, stretch and move around to reduce the strain that sitting has on back joints and posture.

Once you’ve found the best routine to keep you from pain and start to experience the benefits consistently and benefits, you’ll discover that you’re becoming more and more motivated to work out. It’s because your body was designed to thank your efforts to give it the nutrients it requires to stay strong and healthy. Exercise can affect our physiology by stimulating the production of feel-good hormones as well as decreasing the stress response. Just like everything that is enjoyable and results in positive outcomes it will make you want to do more of it.

I would encourage you to go through all the articles within the series to find exercises that are effective for you to build a successful self-care regimen that helps you get away from pain and helps you avoid suffering in the future. My goal in this series to equip users with the knowledge and resources to help you take charge of the health issues that plague your back and live more comfortably.

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