The Stages Of Healing.



The Stages Of Healing.

 Or - How Long Does It Take To Get Better?


alarm clock

Everyone who has ever had lower back pain, wants it to stop fast!  There are many factors that will influence your recovery from injury, which effects how long it will take. The specific body tissue that has been damaged and the severity of the injury are key factors, but also more personal factors such as age, general health, dietary factors, weight, whether you smoke (smokers get better slower), and what you do when first injured.

The bottom line is, everyone gets better at different rates. Most of us can feel improvement within a few days, yet for others it might take several weeks or even months to feel better as you slowly regain the strength and stability that supports your spine well.


Now for the good news! Our bodies have an amazing ability to heal and repair just about any damage that has occurred. If you have ever injured yourself you probably have seen this happen right before your eyes!

For example if you have ever cut your hand or grazed a knee, you will have noticed that it didn’t stay that way. Instead your body eventually healed the damage, usually to the point where you can’t even see where you hurt yourself. If the injury was bad enough, you may have been left with a scar. Either way, your body miraculously fixed itself and didn’t leave you with an open wound that would be prone to infection or further injury. What is even cooler is that it happened without you having to do anything!


Now pay attention to the following, because it is very important. If you understand this, you will never fall for some of the ridiculous claims that others make regarding '7 Day Back Pain Cures' and the like. Nothing can be cured in 7 days, it is physiologically impossible. Be very careful of so called 'Miracle Cures."


Let’s look at the stages of how our body repairs itself from injury.

Facet Joint Pain1. Immediately following any tissue damage the body starts an inflammation process. During the Inflammatory or Acute Stage there is a change in blood flow at the injury and the body releases specific chemicals and specialised cells at the site of injury to start the healing process. Inflammation is characterised by pain, redness, swelling and heat. This acute stage will last for 48-72 hours (2-3 days). Anti-inflammatory medications can ease the pain, but they are designed to interfere with this process and can stop full and proper healing. If you can cope without them, it is advised to refrain from medication. If in doubt always consult a health professional, preferable one that is not being paid or encouraged to promote these products (unfortunately this is a reality, and very hard to identify).

2. New tissue starts to form in the Sub-Acute or Repair Stage. This will typically last for 4-6 weeks as new tissue is gradually being rebuilt by your body to replace the damaged, injured tissue. This scar tissue is mostly comprised of collagen (the building block of soft tissue) and is rarely as strong as the original tissue.

3. For the next 3-6 months the newly formed tissue strengthens and becomes more organised. This Remodelling Stage is perhaps the most important as it is very easy to reinjure yourself if you are not careful with your movements. This can lead to a chronic weakness if the injury does not regain full strength. The remodelling stage is where my rehabilitation program is designed to be the most effective. Although the program will help your recovery in all stages, and is designed to move you progressively through the different phases of healing, we want the new tissue to form correctly and to be as strong as possible. It’s like a totally new you!

4. It can take up to 12 months for the new tissue to complete the Maturation Stage. This is basically fine tuning the functioning of the new tissue to further increase its’ strength and durability. It is important during this long term phase to remain as active as possible as outlined in my rehab program.


If the pain is still persisting for more than 3 months after the original injury, it is then considered a chronic problem. The current opinion on this is that the body has not fully repaired the damage correctly, for whatever reason. At this point it will be more difficult to treat and will require more time and patience on the part of person.


Unfortunately this is the situation for many of us, as we did not get the correct care at the start, or we ignored the problem and hoped it would just ‘go away’. Even if this is the case for you, as it was for me after my water-skiing injury, don’t worry, you will still get better, it will perhaps take a bit longer. You need the determination to keep at it and take action every day.


It is also very important to understand that the pain is not the problem! Many people think that when the pain goes they are all better and the problem has gone away. This is simply not true. Just like a paper-cut on your fingertip, the pain eases long before the skin heals up. It is the same with low back pain, your back will begin to feel better long before it has regained full strength and stability. It is important not to stop your rehab exercises too early just because the pain has gone!


So there you have it, whether you have just injured yourself, or you have been suffering with an old injury, your body has to follow the natural course of events as you progress through the stages of healing. There is no other way. It takes time to get better, and the step by step action plan of the Total Back Pain Solution will make sure that as your body progresses through the various stages of healing the damage, it will do so correctly to ensure optimal spinal strength and stability for the years to come.


If you have any questions, or would like to share your own experience, please leave us a comment below.







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Quickly Ease Back Pain Without Medication!



7 Key Things You Can Do Right Now To Ease Your Back Pain!


Back Pain Relief

When your back hurts, you want it to stop NOW! It’s not just the pain, but the way that back pain affects everything that you do. It can be very restricting and can limit the way you live. In short, it is just no fun having a sore back! Whilst these tips will only relieve your back pain temporarily until the underlying problem is corrected, they are the best way to ease back pain without having to take medication. They may seem overly simple, but believe me, they are easy techniques that work, and you can do them almost anywhere!


1. Go for a walk. Walking is our most natural movement. If you are able to walk without too much pain, this is the one thing that will start to improve your back pain quickly, particularly if you are suffering with low back pain.


2. Use ice packs. This is most useful if you have a recent back injury. Wrap something from your freezer (ice, frozen vegetables, an ice pack if you have one) in a small towel and apply it directly onto the painful area. It should feel cold, but not ‘freezing’ or painful. Leave the ice pack on for 10-15 minutes, but no longer. This can be repeated every hour.


3. Drink lots of water. The spinal discs like water. A lot of back pain comes from injury or damage to the spinal discs, being well hydrated keeps them happy!


4. Don’t sit! More and more research is showing that excessive sitting can be damaging our backs. It is important if you have a sedentary lifestyle that involves hours of sitting each day that you get up and give your back a rest regularly.


5. Rest lying on your back with your knees bent. This can be on your bed with a couple of pillows under your knees, or on the floor with your feet and lower legs up on a chair. This position takes all the stress and strain off your back.


6. Extend yourself! Standing up with your hands on your lower back, slowly arch backwards. Just go back a little way first, then come back up to your straight position. If you are comfortable with the movement you can repeat another 3 or 4 times gradually increasing the amount you arch back. NOTE: for some people this can aggravate your back pain, so it is very important to start with just a slight movement backwards, if there is any pain or discomfort, DO NOT CONTINUE.


7. Lastly: Do no H.A.R.M. Heat increases blood flow, which is good for chronic muscle spasm, but very bad for inflammation and swelling (see point 2). Alcohol also increases blood flow and will make inflammation worse. Running, or any kind of vigorous activity could further strain the injury. Massage can be very tempting, but again will increase blood flow and potentially do more damage to the injured tissue if applied in the first few days.



These simple techniques that you can do at home will start to ease your back pain quite quickly. Aside from helping you feel better, the steps outlined here are also critical to starting you on the way to a stronger and more flexible spine. As soon as you are able, it is time to start retraining you back to move well, and to move correctly using the specific exercises that you will learn in our Total Back Pain Solution course.

Remember that the pain is not the problem. The steps outlined here are purely for pain relief. If you want to fix your back pain you need to look into the Total Back Pain Solution that provides you with a step by step action plan to strengthen and stabilise your spine for good. Get started now!


If you have any questions, or would like to share your own experience, please leave us a comment below.







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Is There A Miracle Cure For Back Pain?



Is There A Miracle Cure For Back Pain?


miracle cure

In this day and age where life just seems to be able to change in an instant, most of us assume that there is a quick fix for everything. From shopping, emails, information, and even our health care! Everyone wants to be healthy, or at least not to be sick. So it would seem natural that we would want to get better as quick as possible when we are not well.

Because back pain can be so debilitating, affecting our ability to simply move and be active, it is a natural response to want to get back to normal as quickly as possible. So of course we want to find the fastest way to get better, often looking for a 'miracle cure' for back pain.

We all know that in reality, there is no 'miracle cure'. But there certainly are ways to make the back pain go away quickly. So let's get straight to the juice! The quickest, most effective way to relieve back pain, the closest you will get to a 'miracle cure', is to take pain medication. Disappointed?

Of course this does not fix the problem, it just numbs the symptoms (the pain!) so you can't feel it any more. Eventually the pain relieving effects of the medication will wear off, and the pain will return. This is simply because the actual underlying problem has not been changed.

However, taking pain medication is the closest you will get to a miracle cure for back pain. There is nothing else that can make the pain disappear as quickly as taking strong painkilling medications. And most doctors are very quick to prescribe medication, so it's an easy solution. But that is not what most people want to hear. When we talk about a miracle cure for back pain, what we really want is some magical, unknown thing that will make it all better in an instant. That might be some secret exercise devised by an ex-gymnast from the former Soviet Union, or a magic plant extract from the jungles of South America. And you can find plenty of these promises all over the internet, and if you've ever tried any of these 'miracle cures' you know that they inevitably lead to disappointment (and a lighter wallet!). Time after time.


So is there a better strategy for getting long term back pain relief?

Read's Dr Brad Moore's back pain story below to learn his experience with searching for a miracle back pain cure.

'When I severely injured my back in a water-skiing accident several years ago, I can tell you I would have paid anything for a miracle cure for back pain. The pain was debilitating to say the least! Everyone wants a quick fix when we are suffering like that. I can tell you, I was desperate to get some relief so I could just get on with my life.

So I'm going to tell you right up front, not just as a back pain specialist, but as someone who has suffered with back pain, and done the rounds. Unfortunately, there is no real miracle cure for back pain.

I know because I spent several years trying to find one! And I tried all sorts of different things that made the ‘miracle cure’ claim. I never wanted to become reliant on pain medications, there are just too many risky side effects and they are not really correcting the underlying problem.

Sure, there are lots of things out there that will take the pain away temporarily and have you feeling better quickly. But I can tell you from experience, they are no more than a short term fix, essentially the same as taking pain killers to mask the pain.

You see, the thing that they are missing is getting to the real cause of lower back pain, instead of just making the pain go away.

Now this part is very important, so please pay attention, the pain is not the problem! If you only treat the pain without actually fixing the underlying problem, then you are really no better off in the long run. Unless you begin to address the real cause, sooner or later the pain will return. I am sure that many of you, like me, know from experience that this is exactly what happens.'


So, yes, there are many ways to relieve the symptoms of back pain. But it is very important to understand that you need to correct the underlying problem to ensure long term results.

The only thing that has really ever worked is understanding that it takes time and work to restore strength and stability to your spine. 

Sure, you might need to get by with some pain relief for a time, but understand that unless you investigate, and correct, the underlying cause, you are not helping yourself.'


So unfortunately, if you came here looking for a miracle cure then we are sorry to say it, but we can't help you.

As much as we would love to be able to tell you that there is such a thing, the simple truth is that there isn't a real miracle cure for back pain. Anyone that tells you that there is, probably has something to sell, and does not have YOUR best interests at heart. That's not to say that you can't fix your back pain. Quite the opposite! There are several very good ways to effectively treat back pain. You just need to have realistic expectations. If you have had chronic back pain for a while, it's going to take some time and effort to change the mechanics of your spine so it can start to heal. The only way to get real, lasting results is to know that you have to be committed to taking some action and doing some work to fix the underlying cause of back pain.


That’s where the Total Back Pain Solution is different. We don’t promise a miracle cure, nor do we sprout a ‘secret back exercise from a former soviet gymnast’ or any other such nonsense. Just scientifically proven techniques to correct back pain for good. If you seriously want to fix your back pain, then please check it out.


If you have any questions, or would like to share your own experience, please leave us a comment below.