The Essential Lower Back Pain Exercise Guide

By Morgan Sutherland

How I Reversed My Severe Low Back Pain in Only Three Weeks, without Surgery, Physical Therapy, or Pain Pills

When back pain strikes, it can ruin your life. Reaching for painkillers and going the bed rest route can be ineffective and even dangerous for your health. 

 

Hi, I'm Morgan, and for 20 years, I've been massaging clients dealing with low back pain. But when the tables were turned, and I was the one who injured my back… it wasn't massage that healed my low back pain... instead, it was a series of highly targeted exercises!

 

Inspired by my experience with reversing my severe low back pain and fueled by a vibrant enthusiasm to share these exercise routines with anyone who has back pain, I began to passionately research how to quickly cure back pain at home. I learned a wealth of information. 

 

In The Essential Lower Back Pain Exercise Guide, you'll learn about my 21-Day, Low Back Pain Relief Program that anyone can use to eliminate low back pain, reverse bad posture, and get better sleep. 

 

You'll also learn these important concepts to help change your life.     

• How to stand correctly in six moves. 
• How to sit correctly in eight moves. 
• A 15-minute, doctor-recommended back pain relief exercise routine. 
• Six foam-rolling moves to conquer back pain. 
• A 90-second tennis-ball method for low back pain relief. 
• A 6-minute emergency treatment that's safe for herniated and bulging discs. 
• Seven exercises to prevent future back spasms and herniated discs. 
• Seven resistance-band exercises for low back pain. 
• Four moves to do before you roll out of bed.
• Plus much more.

If you can make time to do a daily 15- to 30-minute back pain relief exercise routine, you'll soon be on your way to feeling good again. It's essential to feel your best to make the most of every day. Let me show you how!

• Language: English
• Publisher: Morgan Sutherland
• Release date: Nov 25, 2019
• ISBN: 9781393881131

Morgan Sutherland

Morgan Sutherland has been a massage therapist for over 20 years and a certified ergonomics assessment specialist since 2020. He has numerous self-published books on Amazon about fixing bad posture and getting rid of back pain. In addition, Morgan has created three online courses about cupping, back pain, and posture, and he also runs a health and wellness blog. When the pandemic struck in 2020, and so many people started working from home, Morgan hit the pause button on his massage business and pursued his passion for posture. This led him to become certified as an ergonomics specialist, and soon after, he launched Fit Ergonomics. Learn more at FitErgonomics.com

Book preview

The Essential Lower Back Pain Exercise Guide

Treat Low Back Pain at Home

in Just Twenty-One Days

––––––––

Morgan Sutherland, L.M.T.

The Essential Lower Back Pain Exercise Guide

Copyright © 2018 Morgan Sutherland, L.M.T.

All rights reserved.

No part of this book may be reproduced in any form without permission in writing from the author. Reviewers may quote brief passages in reviews. The information contained in this book is current at the time of this writing. Although all attempts have been made to verify the information provided in this publication, neither the author nor the publisher assume any responsibility for errors, omissions, or contrary interpretations of the subject matter herein.

This book is for educational purposes only. The views expressed are those of the author alone and should not be taken as expert instruction or commands. The reader is responsible for his or her own actions.

At times, links might be used to illustrate a point, technique, or best practice. These will reference products I have found useful, but please do your own research, make appropriate comparisons, and form your own decisions as to which products will work best for you. Links to products are used to illustrate points, because they are the examples with which I am most familiar.

Photos: Online images, labeled for reuse

Illustrations: Copyright Morgan Sutherland

Cover image: 123RF

Contents

Free Bonus Videos

Medical Disclaimer

My Back Pain Story

Got Back Pain? Now What?

Nine Common Back Pain Myths

Four Most Common Causes of Back Pain

Prolonged Sitting and Back Pain

Sit the Right Way

Reprogram Your Body to Sit Correctly in Eight Moves

Two Accessories That Will Help Improve Your Sitting Posture and Take Pressure Off Your Lower Back

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Get Up, Stand Up

How to Stand the Right Way in Six Moves

Twenty-One Day, Low Back Pain, Relief Program

How to Use This Book

Ten Stretches and Eleven Core and Back-Strengthening Exercises

Build a Strong Core

Finish with Knees to Chest Stretch

Hold this position for 5 minutes.

Fifteen-Minute, Doctor-Recommended,  Back Pain Relief Exercise Routine

Warm-Up

Getting Started

Now Stretch

Seven Resistance Band Exercises for Low Back Pain

Six Foam Rolling Moves to Conquer Back Pain

Three Foam Rolling Mistakes When Rolling Away Back Pain

The Ninety-Second, Tennis-Ball Method for Low Back Pain Relief

What Can Jelly Donuts Teach You about Bulging and Herniated Discs?

What Causes a Disc to Herniate or Go Out and How to Fix It

The Six-Minute Emergency Back Pain Treatment That’s Safe for Herniated and Bulging Discs

This One Simple Move Can Melt a Back Spasm in Just Five Minutes

Top Seven Exercises to Prevent Future Back Spasms and  Herniated Discs

Sleep This Way: Worst Sleep Positions for Back Pain

What’s the Worst Position for Back Pain?

What IS the Right Way to Sleep If You Have Low Back Pain?

Roll Out of Bed the Right Way

Don’t Roll Out of Bed before You Do These Four Moves

Conclusion

References

About the Author

Free Bonus Videos

To watch the videos of the exercises inside The Essential Lower Back Pain Exercise Guide, simply open a Web browser and navigate to http://morganmassage.com/backpainvideo. You’ll be redirected to Udemy.com, where you can enroll in my FREE video course, Low Back Pain Relief Secrets.

TO WATCH THE FREE VIDEOS, VISIT:

MORGANMASSAGE.COM/BACKPAINVIDEO

Medical Disclaimer

The information provided in this book is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Never disregard or delay seeking professional medical advice, because of something you read in this book. Never rely on information in this book in place of seeking professional medical advice.

Morgan Sutherland is not responsible or liable for any advice, course of treatment, diagnosis, other information, services, and/or products that you obtain in this book. You are encouraged to consult with your doctor or healthcare provider with regard to the information contained in this book. After reading this book, you are encouraged to review the information carefully with your professional healthcare provider.

Personal Disclaimer

I am not a doctor. The information I provide is based on my personal experiences and research as a licensed massage therapist. Any recommendations I make about posture, exercise, stretching, and massage should be discussed between you and your professional healthcare provider to prevent any risk to your health.

My Back Pain Story

I never imagined I’d ever get back pain, but it was a scorching hot July day and somebody had to lug that 60-pound Friedrich air conditioner up a flight of stairs. That somebody was me, and I threw my back out in the process.

The pain started as a sharp pain in my left, upper hip region, and when I went to sleep, I felt a burning sensation in my lower spine. It was a horrible beginning to my summer, even though I did have cool air for my family, as a result of my labors.

I had to limp around, and it took everything in me to not walk with a grimace, moaning and groaning in agony. I couldn’t stop moving, because my work kept me on my feet all day. It also didn’t help that I had a long commute. Instead of being overjoyed by the enthusiastic greetings of my kids when I arrived home, I would dodge their hugs and collapse on the floor in