4 Pain Relief Secrets for Back Pain

Updated: Dec 27, 2020

Back Pain

You probably know or even love someone plagued by persistent back pain. It is a nationwide epidemic! Over 80% of people will experience back pain at some point in their life. A lot of times it goes away on its own.


Many times, it comes back.

After working with countless patients with back pain as a physical therapist, living with loved ones with back pain, and recovering from years of back and leg pain myself, I have found a way to eliminate back pain in 4 simple steps.

Although I believe these tips will help many people get started on the right path, I always recommend consulting a healthcare professional first if able.

Secret #1: You Can Break the Pain Cycle with 1 Exercise!

I know what you’re thinking… “there’s no way!” You’ve probably tried dozens of exercises with no success.

The fact is, if you find the right exercise and do it the right amount of times, you can eliminate your back pain and get back to doing the things you love with the people you love.

There are so many different methods out there that it can make your head spin. In my previous post, The 7 Components of MindBody Wellness, I discuss several methods to deal with pain: Maybe you’ve even been to physical therapy and still had little to no success.

If this is you, then you are in the right place. The combination of eastern and western healing approaches can help you heal your pain and your suffering!

So, which exercise is for me?

The #1 exercise that helps the most people that I have worked with is:

Standing Back Bend

Back Bend Exercise


· Stand with your feet hip width apart

· Place your hands on your lower back or top of your buttocks

· Lean back as far as you can go while maintaining your balance (have a chair, bed or couch behind you if you are having difficulty with balance)

· Return to the starting position

· Repeat 10 times

This is usually the starting point for healing your back. However, it is not right for everyone so discontinue if it starts to make your symptoms worse. You also may need to progress to the next level if this doesn’t create the desired result.

In my e-book, Modern Pain Relief Secrets: Back, Hip and Leg Pain, I go into more detail on how to figure out if this is the right exercise for you or not.

It may seem simple but it has helped me heal countless people with back pain, including myself.

Why doesn’t everyone know this then?

Well, this exercise often hurts the first few repetitions if there is a lot of stiffness in the back. This causes people to drop it in its tracks.

However, it often starts to feel better after several repetitions. If it does, then this is a good sign.

Secret #2: Yoga Breathing Can Release Tension and Stress

When it comes to reducing tension and stress, yoga breathing techniques can be the easiest and most effect method you can use.

When feeling stressed or anxious, simply taking a slow deep breath might be enough to feel a release. However, when you’re flooded with emotion and the nervous system is in flight/flight, it can be hard to remember to do even that!

Therefore, starting a daily breathing practice can not only prepare you to be more resilient during stressful times, but it can also make it more likely that you’ll actually apply a breathing technique when you actually need it.

Here’s a sample from my FREE ebook, Modern Pain Relief Secrets: Back, Hip and Leg Pain:

Dirgha Breath (The Complete Yogic Breath)

· Lie down on the floor or sit with the spin tall. Soften the abdomen, face and jaw. Place your hands on your lower abdomen.

· Now begin to breath into your lower abdomen feeling your hands rise up with the inhale, and lowering towards the spine with the exhale. Repeat for at least 3-5 breaths.

· Place your hands on the sides of your torso over your lower ribs and begin to breathe into your hands in this position. Feel your ribcage expand out to the sides during the inhale and returning back with the exhale. Repeat for at least 3-5 breaths.

· Now place your hands on the upper chest with the fingers touching the collar bones. Breathe into your hands filling up the upper chest and lungs. Slowly exhale. Repeat 3-5 times.

· Combine all 3 breaths to make a complete and full inhalation. Slowly let the breath out. Repeat 3-5 times.

· Return to your normal breathing pattern and notice the effects of the complete yogic breath. Perform 3x/day

Breathing Exercise Dirgha

Practice this technique 3 times per day if you can and notice how your relationship with stress changes over time. You can always start with 1x/day and build from there as well. The key is to do at least a little bit everyday.

Secret #3: Qigong Movements Can Increase Your Energy!

So what is Qigong (Chee-Gong)? According to Peter Wayne, an assistant professor of medicine at Harvard Medical School and the research director at Harvard’s Osher Center for Integrative Medicine, Qigong is translated as “vital energy cultivation” or “mastery of your energy.”

This “Energy Exercise” has been practiced for thousands of years. It originated in China but is now practiced by millions all over the world.

The purpose of the exercise is to cultivate energy, calm the body and mind, and optimize health to prevent sickness and disease and improve vitality and longevity.

It consists of gentle movement, breathwork, meditation and self-massage. The gentle movements are often coordinated with the breath and can be done sitting, standing, or even lying down. It is very accessible to anyone regardless of your beliefs or religion.

Qigong has its roots in Traditional Chinese Medicine (TCM). It is one of the 4 pillars of TCM:

1. Qigong: gentle movement, breathwork, meditation and self-massage