How to Naturally Relieve Back Pain

Back Pain Mini Series

Part One: Common Causes of Back Pain

Part Two: How to Naturally Relieve Back Pain

Back pain is a prevalent issue that affects 8 out of 10 people at some point in their lives. However, the exact causes of back pain can be complex, making it difficult to understand how to fix it and where to start when it comes to rehab and healing. 

In part one of this series, we discussed the back pain symptoms you may be experiencing and the most common causes of back pain. In part two, we’re looking at a holistic approach to back pain so that you can finally find relief.

A Holistic Approach to Back Pain Relief

Back pain can be debilitating, but investing in a holistic approach to healing can lead to significant and lasting relief. The Core Recovery Method®, a protocol developed by Dr. Angie Mueller, offers a comprehensive strategy that addresses back pain from multiple angles, ensuring that all potential contributing factors are addressed.

Here are the key elements of Dr. Angie's approach:

Optimizing Posture and Breathing Patterns

Maintaining optimal posture and practicing proper breathing patterns throughout your day can help to decompress your spine and significantly reduce back pain. Here’s how:

• Optimal Posture: Aligning your ears over your shoulders and shoulders over hips helps to maintain the natural curves of your spine. In addition to this, keeping your rib cage lifted away from your pelvis so that your waist is as tall as possible will allow your core muscles to properly activate to support your spine. This alignment reduces undue stress on your spinal discs and muscles, preventing the compression and tightness that can lead to pain.
• Proper Breathing Patterns: Deep slow breaths directed into your lower and mid rib cage will decompress your spine and reduce dysfunctional tension in your core. Breathing into the back of your heart, between your shoulder blades, helps distribute pressure evenly across your spine and lifts your organs, further aiding in decompression of the core.

Good Bowel and Bladder Hygiene

Maintaining good bowel and bladder hygiene is crucial for a healthy spine. Poor habits can lead to increased intra-abdominal pressure, which negatively impacts spinal health. Here are some tips:

• Regular Bowel Movements: Avoid constipation, as it can lead to increased pressure in the abdomen and pressure on the spine. Ensure that you are having regular, healthy bowel movements by consuming a diet rich in fiber and staying hydrated. Straining during bowel movements can also increase intra-abdominal pressure, leading to stress on the spine and pelvic floor muscle spasm.
• Bladder Health: Staying hydrated and having healthy bladder habits is important for a healthy spine. Dehydration and poor bladder habits (like ignoring urgency or pushing when you pee) can cause unnecessary stress on your pelvic floor muscles, which are integral to supporting your spine. Stressed pelvic floor muscles can be a major contributor to back pain. 

Trigger Point Release

Trigger points, or muscle knots, can cause significant pain and discomfort. Releasing these points can provide immediate relief and improve overall muscle function. Learn how to release trigger points in the core and spinal muscles in The Core Recovery Method® through:

• Step-by-Step Instructions: Detailed guidance on identifying and releasing trigger points in your core, spine, and pelvic floor. This process involves applying targeted and sustained pressure to specific areas to release muscle tension and improve blood flow.
• Tools for Relief: Utilizing tools like mobility balls and rollers is key to releasing trigger points in the spine and core muscles that can contribute to back pain. The MA roller, is Dr. Angie's favorite tool and is designed to release soft tissue trigger points around the spine, mobilize vertebrae, and can significantly reduce various forms of back pain.

Hypopressive Training

Hypopressive training is a powerful technique that focuses on breathing and posture to decompress the spine, strengthen core muscles, lift the organs, and release unwanted tension in the abdominals and pelvic floor.

Here’s why it’s so effective:

• Spinal Decompression: This training method uses specific postures and breathing techniques to reduce spinal compression, alleviating pressure on the vertebrae and discs.
• Core Muscle Strengthening: By reflexively engaging the deep abdominal and pelvic floor muscles, hypopressive training helps to stabilize the spine and improve overall posture.
• Improved Spinal Alignment: Regular practice of hypopressive training optimizes spinal alignment, which can provide quick relief from back pain and prevent future occurrences.

Daily Spine Health Routine

Whether you experience acute or chronic pain, The Core Recovery Method® is a proven, doctor-formulated physical therapy protocol that resolves the various forms of back pain by addressing each of the potential causes with a simple, easy-to-follow, and holistic approach. 

This program isn’t just about exercises; it’s about creating sustainable habits that promote spine health. By integrating these practices into your daily routine, you can achieve long-term relief from back pain.

Here’s how to start:

• Daily Posture Checks: Make it a habit to check your posture throughout the day. Small adjustments can make a big difference.
• Scheduled Breathing Exercises: Set aside time each day for focused breathing exercises. This not only helps with spine decompression but also reduces overall stress.
• Incorporate Trigger Point Release: Use tools like the MA roller as part of your daily or weekly routine to keep muscle tension at bay.
• Consistent Hypopressive Training: Regular practice is key. Even a few minutes a day can lead to significant improvements in spine health.

Dr. Angie has witnessed hundreds of patients completely resolve many different forms of back pain through the proven protocol she teaches inside The Core Recovery Method®! 

Professional big mountain free skier, Lexi DuPont, shares her transformative experience with The Core Recovery Method®:

“This is the best thing I have ever done for my back, and it feels amazing! After years of impact and gravity sports, it’s so refreshing to learn some new movements to lengthen and strengthen my spine. Through breath, specific movements, and precise posture, I am learning to decompress my spine, and it feels amazing! Thank you for your teachings, it is truly a gift.”

Understanding and addressing the root causes of back pain is essential for long-term relief. By incorporating the techniques and tools provided by The Core Recovery Method®, you can achieve a healthier, stronger spine and live a pain-free life.

If you’re ready to say goodbye to back pain and heal for good, The Core Recovery Method® offers a clear path to long-term healing and optimal spine health, so you can get back to living pain-free!