The Benefits of Using a Heating Pad



The Benefits of Using a Heating Pad



Heat treatment has been proven to ease chronicle aches and pains. It can also be used in combination with cold treatment when an injury first surfaces. Heat treatment can come in many different forms. In this article we will focus on heat treatment that can easily be done at home, that`s also affordable and effective. Of course, we are referring to the use of heating pads!

Do you know there are different types of heating pads? Do you know the best use for them?

In this post, we will take a closer look at two different heating pads that gives out different kinds of heat. Also how you can use a heating pad to ease the pain in different body areas, like your back.

Heating pads can be essential in healing many different kinds of ailments, ease pain and loosen up the muscles in your back and other body parts.


Why Heat?

By applying heat to your back you increase the oxygen flow and nutrients to your muscles which help the muscles recover. Heat also stimulates the sensory receptors in your skin that makes you feel relief. The heat loosens up your muscles, which helps with flexibility and decrease stiffness.


Different Types of Heating Pads

There are several different types of heating pads you can use. Some are specific to your body part, while some give out different kinds of heat. Some are electric, others you warm up in the microwave.

Below we discuss 2 different types of heating pads that give out different kinds of heat.


Regular Heating Pad

There is the regular kind of heating pad you can get. It can be plugged into the wall and placed on your back or another aching part of the body. They often come with settings of “low, medium, and high” on a control pad. These are the heating pads most of us are used to, and they work well for most situations.

Far Infrared Heating Pads

Far infrared ray heating pads, use far infrared (FIR) heat instead of radiant heat. These FIR heating pads cost a bit more than a regular pad, but it might be worth it if you are dealing with chronic pain.

FIR heating pads often are made with jade stones imbedded in mesh packaging. Like ordinary heating pads, they are plugged into the wall and have controllers, usually more sophisticated than ordinary heating pads, allowing the user to set a specific temperature.

The heat given off by far infrared heating pads is different from radiant heat. The heat is stored in the jade stones and is given off as infrared heat, which goes deeper into the skin, penetrating the tissues to a depth of about 2 to 3 inches. This allows the heat to relieve spasm in muscles that are far deeper than the skin.

Some infrared heating pads are made with tourmaline stones and amethyst crystals in them, which do dual duty as a far infrared heating pad and as a device which gives off negative ions. Negative ions are believed to have many health benefits beyond the relief of pain and muscle spasm.


How to Use a Heating Pad?

Heating pads are especially helpful for pain and muscle spasm of the neck, shoulders, lower back, and knees. They ease muscle stiffness and spasm of the muscles, allowing for increased mobility around the joints and relief of pain caused by tight muscles and inflammation.

Heating pads are designed to be used for brief periods of time, up to thirty minutes at a stretch, where they can heat the muscles and improve circulation to the affected area, which promotes faster healing.

Small Heating Pads

Small heating pads can be used on the back of the neck, the shoulder, or the knee. They are flexible and can be wrapped around these areas of pain so that the muscles can heat up and can be reduced of spasm.

After several sessions of heating for thirty minutes at a stretch, the joints will move more freely and there will be increased mobility. Much pain is related to inflammation and spasm of muscles and this is what heating pads treat best.

Large Heating Pads

Large heating pads can be used for the low and mid-back for those who have muscle spasm deep in the tissues causing pain and limited mobility of these areas. The goal of applying heat to these areas is to relieve the spasm, thus reducing pain and increasing mobility of the affected area.

Heating pads have many uses and can be used in many body areas. They can be used alone or in combination with brief applications of ice in order to relieve the pain and inflammation of injured areas of the body.

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Our Top 10 Extra Large Heating Pads


1. Sunbeam XpressHeat Heating Pad

Size: 14″ x 24″ (true size 11 x 23.5)

Electric heating pad: Yes

Reasons why you might consider buying the Sunbeam XpressHeat Pad:

  • Heats in 30 seconds.
  • Option of continuous heat.
  • Soft micro-plush cover.
  • 6 Heat Settings.
  • Dry or Moist heat.
  • Quiet

Reasons why you might want to look at a different heating pad:

  • Some users don`t think it gets hot enough.
  • The cover is not removable.

Who should get this pad?

If you are looking for a soft comfortable, heating pad with continuous heat that can be used for both dry and moist heat then this pad might be for you.

If you do like your heating pad super hot then look for another option.

Click Here to View on Amazon



2. BodyMed ZZHP1427

Size: 14″ x 27″ 

Electric heating pad: Yes

Reasons why you might consider buying the BodyMed ZZHP1427:

  • Heavy duty heating pad.
  • LCD screen that show digital number settings, the actual heat number.
  • Moist electric heating pad.
  • Removable cover.
  • Gets hot, you can set it up to 166F.

Reasons why you might want to look at a different heating pad:

  • There is no option of continuous heat, 60 minutes is the longest setting.
  • There is a beeping sound at the end of the session that some find very annoying.

Who should get this extra large heating pad?

If you are looking for a heavy duty heating pad, where you can set the exact temperature with your controller, than this pad might be for you.

Click Here to View on Amazon




3. Thermophore Automatic Max HEAT Plus Moist Heat Pack

Size: 14" × 27" 

Electric heating pad: Yes

Reasons you might find this Thermophore MaxHeat Plus Heating Pad a good option:

  • Extra moist pack included
  • High Medium low settings control
  • Get hot upto 176 F

Why you might want to look at a different heating pad:

  • Only stays on for about 20 minutes

Who should get this extra large heating pad?

If you are looking for a hot heating pad that forms after your body, then this might be a good option for you.

Click Here to View on Amazon




4. Theratherm Large Digital Moist Heat Pad

Electric heating pad: Yes

Reasons why you might consider buying the Theratherm Large Digital Moist Heat Pad:

  • Moist heating pad, without adding water.
  • Digital controller for temperature and time setting.
  • Set time control up to 60 minutes.
  • Removable cover.
  • Gets hot upto 166F.

Reasons why you might want to look at a different heating pad:

  • Maximum setup time is 60 minutes, no continuous heat option.
  • Some users have experienced that the pad does not last long.

Click Here to View on Amazon




5. Thermophore MaxHeat 14×27, Model 155

Size: 14″ x 27″ 

Electric heating pad: Yes

Reasons why you might consider buying the Thermophore Automatic Moist Heat Pack:

  • Moist heating pad (draws moisture from the air)
  • Gets very hot, up to 176F.
  • High / Medium / Low Easy Control Settings
  • Removable cover

Reasons why you might want to look at a different heating pad:

  • You might want a more heavy-duty pad.
  • The pad only stays on for 20 minutes, if you want continuous heat look for another option.

Who should get this item?

If you want a heating pad that gets very hot, then Thermophore MaxHeat will do the job. This is a heat pad that gets very hot, the hottest on the market that we have found.

Click Here to View on Amazon



6. Sunbeam 938-511 Microplush King Size Heating Pad with LED Controller

Size: 12″ x 24″

Reasons why you might consider buying the Sunbeam Microplush King Size Heating Pad:

  • 4 heat settings
  • Soft comfortable heating pad
  • Both dry and moist heat
  • Keep the pad on up to 2 hours

Reasons why you might want to look at a different pad:

  • No removable cover
  • Some have experienced short life span with this heat pad

This is a reasonable priced heating pad, with both positive and negative customer reviews, make sure you read our review before purchasing this pad to see if this will take care of your needs.



7. Thermophore Classic Plus Moist Heat

Size: 14″ x 27″

Reasons why you might consider buying the Thermophore Classic Moist Heat Pack:

  • Comes with an extra moisture pack, that will add extra moisture for dry areas.
  • Gets very hot.
  • Removable fleece cover.

1 Reason why you might want to consider another heating pad:

  • This heating pad comes with a switch that you have to manually hold down to reach the desired heat you want. When you let go of the switch the temperature will slowly drop.

This is a good heating pad but you might want to consider another Thermophore model (model 155 or 355) that comes with the 3 setting temperature control. If you like the safety feature of the manual switch then this will be a good heating pad for you.




8. Thermophore Automatic Moist Heat Pack/Classic

Size: 14″ x 27″

Reasons why you might consider buying the Thermophore Automatic Moist Heat Pack:

  • Moist heating pad (draws moisture from the air).
  • Gets very hot up to 176F.
  • Removable cover.

Reasons why you might want to look at a different heating pad:

  • The switch, this heating pad comes with a switch that you have to hold down to reach wanted heat. You release the switch and the temperature starts dropping, to get the pad warmer keep the switch down again.

If you like what this heating pad offers, that it gets very hot for example, take a look at the 155 or 355 model that comes with a controller instead of the switch.



9. Thermotech Automatic Digital Moist Heating Pad King Size

Size: 14″ x 26″

Reasons why you might consider buying the Thermotech Automatic Digital Heating Pad:

  • It gets very hot
  • Removable cover
  • Moist heating pad
  • Easy to handle digital control

Reasons why you might want to look at a different heating pad:

  • For some it gets too hot

Who should get this item?

If you like your heating pad hot, then this item might be for you.



10. Sunbeam 732-500 King Size Heating Pad with UltraHeatTechnology

Size: 12″ x 24″

Reasons why you might consider buying the Thermotech Automatic Digital Heating Pad:

  • Continuous heat
  • Removable cover

Reasons why you might want to look at a different heating pad:

  • Flimsy heating pad that wrinkle up
  • Strong smell when first used
  • One of the smaller “large” heating pads


The best heating pad for you personally depends on a few simple considerations!

Do You Need To Treat Multiple Areas?

If, for example, you were in an automobile accident and sustained multiple injuries on the right side of your body, you would be able to treat them all at once using a large heating pad.  With a smaller heating pad, you would either need to move the heating pad from area to area, or purchase multiple heating pads.


Extra Large Heating Pad for Lower Back Pain

Individuals with chronic lower back pain often have pain in their upper or middle back as well.  Pain in your lower back will often cause you to stand or walk differently in order to experience les pain.  By doing this, you end up using your other back muscles incorrectly.  As a result, lower back pain often spreads into other parts of the back.  A large heating pad work best for this situation.

 Other Areas to Treat with a Large Heating Pad

If you tend to be cold-natured, large heating pads are a convenient way to warm up, without making everyone else uncomfortable.  Large heating pads can be used to treat menstrual cramps and abdominal cramps.  They can easily be placed on top of the painful area-if you have painful cramps in your legs, simple place the large heating pad over the painful area.

If you are looking for a heating pad for a specific body part, those are offered as well. If you have aches and pain in your neck and shoulders, you might want to consider a neck heating pad, or a neck shoulder heat wrap.


What Kind of Heat Do You Need?

When deciding which type of large heating pad to purchase, there are several important factors that need to be considered.  Dry heat will draw moisture away from your body.  If you are retaining water which is making you more uncomfortable, dry heat would be what you should use.

Moist heat is able to penetrate deeper into sore tissue and provide more pain relief.  Infra-red heat is able to penetrate several inches of bone to heal deep tissue injuries.

Infrared heating pad is another great option, they often contain jade and other natural stones that add additional health benefits to the heat.

You also need to pay close attention to where the controls are located and how easy they will be for you to use.  Some large heating pads heat up quickly, others take longer to warm up.  Some can be set to operate for a specific amount of time, others require manual reactivation in frequent intervals in order to maintain a constant temperature.

Also you want to decide if you are looking for an electric heating pad or a microwavable one for example.

The Cover

If your large heating pad does not come with a cover, it would be wise to purchase one, or create an improvised cover with a pillowcase, T-shirt, or towel.  Although some large heating pads are advertised to be machine washable, this may result in a less than desirable outcome.

If a heating pad is large enough to cover you, it may be difficult to machine-wash it.  Since dry heat pulls moisture out of your body, and moist heat adds moisture, your large heating pad will need to be kept clean and in good working condition.


Do you use a heating pad? Are you maybe thinking of getting one? Let us know below in the comments.

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


Can You Treat Your Own Back Pain?



 Can You Treat Your Own Back Pain?


When people see a spinal specialist such as a chiropractor, they will usually think that the chiropractor “fixed their back” or “made their headache go away”. But the truth is that they didn't ‘fix’ anything, or make these people heal. But you can't force the natural process of healing. All that any specialist can ever really hope to do is help to restore better spinal health and function, then their own bodies do the rest!

So, can you treat your own back pain? Yes you can!

You just need to understand how it works, then do the right things, at the right time, in the right way to restore normal spinal function and you can treat your own back pain.

Really, all recoveries are down to the fact that your body is made to heal itself. In fact, the only thing that can create true healing is your own body.


You are the doctor!


You see, your body doesn't want to be sick or unwell; it is always aiming to survive and thrive. Cuts and scrapes miraculously heal by themselves, you will recover from a cold, etc. Even when you vomit you are not really sick, it is actually a healthy response to expel something your body has recognized as toxic.

An extreme example of all this would be frostbite, as your body shifts its heat and blood away from the extremities to protect the internal organs in order to survive. It is the ultimate survival sacrifice; you might lose a finger, but you sure didn't die! Your body is not trying to kill you or cause you pain, in fact it is trying to do the exact opposite!


The simple fact is this:

Good health is our natural state.


Given the right environment your body can only become healthier, as normal function improves. Interference to the normal, natural functioning of the body is what leads to a decrease in health and the body’s ability to heal. This may come down to poor diet or lack of exercise, which are basically bad lifestyle choices.

It might be unknown to some, but your spinal health also affects the function, and therefore the health, of your body. We know that spinal problems can interfere with the nervous system, which is the master control system for the body. This interference has a direct negative affect on the function of your body, and therefore your health. Eventually this will show up as some kind of problem, maybe back pain or headaches, and this is when we seek help to get “fixed.”



From an optimal health point of view the pain or illness is not the issue, it’s just the end result of dysfunction. By removing the cause of interference we simply allow your body to function better, start to heal, and your health improves.

To treat your own back pain, you need to do the right things, at the right time, in the right way, as fully explained in our Total Back Pain Solution program. You just need to make the decision to make some changes, and the first step might just be learning how to fix your own back pain, then do something about it!



So congratulations Dr You, you have taken the first steps to help restore function and the ability to heal to your body!


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








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Exercises For Scoliosis Pain.




Exercises For Scoliosis Pain.

Although scoliosis rarely causes back pain, these exercises for scoliosis pain can be helpful if you are experiencing discomfort.


What is Scoliosis?

Scoliosis means ‘curvature of the spine’. It is not a medical condition as such, but rather scoliosis is simply a descriptive term, like headache, and not a precise diagnosis. In this case it is used to describe any abnormal, sideways curvature of the spine.

'C' and 'S' Curve

Typically when we view a spine form the back (or front), it should be straight. Scoliosis is present when the spine is curved to the side, making it look like a ‘C’ or an ‘S’ shape.

This is different to viewing a spine from the side where we expect to see the natural arches, or curves of the spine. You can read more details about the natural spinal curves here.

It is estimated that 2-3{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} of the population have scoliosis.


What Causes Scoliosis?

There are many different possible causes of scoliosis. The main types are discussed here.


Idiopathic Scoliosis.Idiopathic Scoliosis

This is the most common type of scoliosis. The word idiopathic comes from Greek, and means a condition or disease with no known cause. Although there are many theories, the exact cause of idiopathic scoliosis is not known.

It is estimated that 65{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} of cases of scoliosis are idiopathic. They rarely cause any obvious symptoms.

It is rare for this type of scoliosis to develop in children under 10 years of age, and it affects females more often than males.


 Congenital Scoliosis.

Make up an estimated 15{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} of all cases of scoliosis, and are due to a bone abnormality present at birth. This form of curvature is often associated with congenital abnormalities in other body systems such as the heart and kidney.


Degenerative Scoliosis.

The most common type of scoliosis that develops in adults.  Degenerative Scoliosis is due to a change is the bone structure of the spine. This may be from surgery, arthritis, bone collapse as a result of osteoporosis or tumour; or gradual deterioration in the spine, discs, and facet joints.


Neuromuscular Scoliosis.

A wide variety of diseases and disorders of the central nervous system (brain), nerves and muscles can, but not invariably, result in the development of Neuromuscular scoliosis.It is frequently seen in people with spina bifida and cerebral palsy.


We feel it is important to add an extra type of scoliosis, one that is not found in medical literature, but widely seen.

Functional Scoliosis.

This type of scoliosis is seen on most xrays. Whilst usually only observed as a slight/mild scoliosis, it is extremely common. It is due to dysfunction in the spine. Abnormal spinal motion and misalignments can lead to a change in the structure of the spine, often seen as a scoliosis. One leg shorter than the other will cause a pelvic tilt, resulting in scoliosis too.


Signs and Symptoms of Scoliosis.

Signs of scoliosis that are easily observed are:scoliosis xr

  • One shoulder higher than the other.
  • A prominent shoulder blade.
  • Uneven waist, or leaning to one side.
  • Ribs more prominent on one side.

The definitive diagnosis of scoliosis is from an x-ray of the spine.

Children and teenagers with idiopathic scoliosis usually have no noticeable symptoms or pain. Often it will go unnoticed if the scoliosis is not obviously observable. Because scoliosis rarely causes back pain in children, if they are suffering back pain it needs to be investigated.

Severe scoliosis at any age can cause back pain and stiffness, and even neurological problems such as numbness or weakness in the legs. Breathing can be difficult if there is distortion of the rib cage as a result of thoracic (mid back) scoliosis.


Treatment for Scoliosis.

The medical approach for severe scoliosis includes bracing. Back braces can be fitted when the curve is 25 degrees or more, but less than 50 degrees.

Over 50 degrees of scoliosis curve would be a case for possible spinal surgery, where rods are inserted to straighten the spine.

Chiropractic adjustments and physical therapy both show good results for relieving mild to moderate cases of back pain from scoliosis. There is no evidence however that they can provide any benefit in preventing the progression of scoliosis. However, people with scoliosis should stay active and fit.


Exercises For Scoliosis Pain.

Most of the back pain from scoliosis is due to stress and strain on the spinal structures (joints, muscles, ligaments etc.) Try the following exercises if you have back pain from scoliosis.

Knees to Chest

1. Curl up into a ball. Spondylolisthesis is aggravated by spinal extension, so by pulling your knees to your chest, you are bringing your spine into a more flexed position. Start by lying on your back, them simply pull both of your knees to your chest and hold them there for 10-30 seconds.


Low Back Stretch

2. Cat Stretch. Similar to curling up into a ball, cat stretches bring your spine into flexion. Start in a kneeling position, then sit back onto you feet. Stretch your arms out in front of you along the floor. Feel the stretch in your low back and hold for 10 seconds.


Back Bends3. Back Arches. Often relief can be achieved by extending or arching the spine.

First off, try this in a standing position with your hands on your hips, and just gently arch backwards over your hands.

If you have any pain aggravation then do not do this exercise. If it is okay, after doing this for 2-3 days you can progress to doing extension exercises on the floor.



4. Back Extensions. Lie on your tummy, and gently lift your head and shoulders off the floor using your back muscles and propping your self up on your elbows forBack Extensions 10 seconds.

Begin this one very carefully and slowly as it can be a bit painful at the start.



These simple exercises can make a real difference if you are suffering with scoliosis in the spine. Give them a go and see if they help you out, but remember to just start slowly and gently! If this does not help you then I would recommend seeking professional advice.

Also check out our Total Back Pain Solution, a neurologically based spinal rehabilitation program that you can do at home, it has been specifically developed to restore long term spinal functional stability. 


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

Also, if you have found this article helpful, please share it so we can help even more people! Thankyou.


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Sacroiliitis Symptoms and The Best Sacroiliitis Treatment





Sacroiliitis is a spinal condition that can be hard to accurately diagnose. That is because sacroiliitis symptoms are often mistaken for other types of back pain. The reliability of special tests for sacroiliac joint dysfunction have been reported differently over the years, with some studies suggesting very poor reliability, while studies have others conclude reasonable to good reliability and validity. Some recent studies have concluded that combining the findings from three or more sacroiliac joint tests results in reasonable accuracy in clinical diagnosis. However, if you have been diagnosed with sacroiliitis there are some very effective sacroiliitis treatments that you can do right at home!


What Is Sacroiliitis?

Sacroiliac joint dysfunction resulting in a clinical pain syndrome is a somewhat controversial topic. Schools of thought vary from those who consider involvement of the the sacroiliac joint as a rare cause of low back pain to those who consider it common. Those who uphold the latter view are often those involved in manual therapies.

Simply, sacroiliitis is inflammation of the sacroiliac joint (in fact any ailment that ends in -itis is inflammation eg. dermatitis is inflammation of the skin.)

The sacroiliac joints, or SI joints, are the two joints in the pelvis that connect the Sacrum to the Ilium which are are joined by strong ligaments on either side.



The SI joints are major weight bearing joints. They are very strong and do not have a lot of movement. Their main job is shock absorption, although they do allow a small amount of movement when we walk or run for example.

Sacroiliitis occurs when these joints become inflamed. This usually the result of the joint not working correctly (medically known as Sacroiliac Joint Dysfunction) as a result of bad movement patterns (read more here). This can either be too much motion, or not enough motion of the SI joint. This can be the result of an injury such as a car accident, or may have accumulated over time through poor posture and excessive sitting.

The abnormal movement of the joint creates strain of the joint, which leads to inflammation.

Sacroiliitis can also be the result of arthritic conditions such as ankylosing spondylitis, psoriatic arthritis, reactive arthritis, or infection among others. Some of these arthritic conditions have an affinity for the sacroiliac joint and should be considered when pain arising from these joints is suspected and particularly when the pattern is bilateral. 


Sacroiliitis Symptoms.

Sacroiliitis commonly causes lower back, buttock, groin, and hip pain. Occasionally the pain will travel down the leg and can be mistaken for Sciatica.

The pain is usually one sided, but can be across the entire low back, especially if both SI joints are affected. It is usually a mild to moderate dull ache.

Sacroiliitis pain can be worse after prolonged sitting, or standing in one spot. Running can also aggravate the pain.

Often there is a feeling of stiffness around the lower back and hips as well, particularly after getting out of bed in the morning or after sitting still for a prolonged period.



Sacroiliitis Treatment Options.

Sacroiliac Belt: A sacroiliac belt is designed to compress and support the sacroiliac joints, thereby relieving stress and instability. 

Available here:


Rest: A short period of rest may help the inflammation to settle and avoid re-aggravation.

Ice/Heat: Ice (in 10 minute applications) will help to reduce inflammation at the onset. Chronic cases may benefit from heat for 15 minutes at a time to increase blood flow to the area, bringing in healing nutrients.

Medications: Anti-inflammatories or injections will reduce pain and swelling, but don't actually fix the underlying cause.

Exercises: Pulling your knee to your chest on the affected side will help to stretch out tight hip muscles, and create some movement in the SI joint if it is not moving enough.


Squats are also good for strengthening the hip muscles that add some support to the SI joints, and may help in stabilising SI joints that are moving too much.

Chiropractic/Physical Therapy: Particularly helpful if the SI joint is not moving enough. Gentle treatments of the affected joint can help to restore better motion, reducing strain on the joint.

Surgery: Only extreme cases of sacroiliitis will require surgical fusion, and it quite rare for this to be an option.


Sacroiliitis symptoms can be quite debilitating, but usually it is more of an annoying dull ache and not severe pain. Unfortunately it often becomes an ongoing chronic problem unless the underlying cause is corrected (check out the  Total Back Pain Solution spinal rehabilitation course).


Luckily, sacroiliitis treatment is very successful most of the time, and the results are usually achieved quite quickly. It is always recommended to seek professional advice to be sure the treatment option you choose is the best one for you.


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



Healthy Choices! This Is About More Than Just Back Pain Relief!



Healthy Choices! This Is About More Than Just Back Pain Relief!



We’ve all heard of healthy choices. You just need to go to your local supermarket and you can see many different foods that are marketed as being a healthy choice.

But what does it mean beyond the marketing jargon?

What it boils down to is this: Your health is a direct result of the choices you make. Whether you have takeaway junk food, or if you cook with fresh foods at home; whether you watch TV or go for a walk; whether you choose to dwell on the past, or plan for a positive future.

If you think about it for a minute, you will see that in nearly every moment of our day we have the opportunity to make a decision that will have an effect on our health and well-being. Sure, most of those decisions are only going to have minimal impact, but they do all add up.



In fact, it is well established now that poor health is not due to bad luck or bad genetics. Mounting scientific evidence shows that the major cause of poor health and chronic disease is due to bad lifestyle choices. It is an accumulation of all the various forms of stress and strain on the body (whether they be physical stress, mental/emotional stress, or chemical/toxic stress) that add up to a health problem, whether that is back pain or a heart attack.

Indeed, heart attacks are a very poignant example. Let me explain.

Frankly, you don’t just wake up one day with heart disease so bad that you suddenly have a heart attack. Although, unfortunately, for many people a heart attack is often the first sign of heart disease, the truth is it has taken years of build up to get to that point. And it is the choices that we make every day that is the cause of that build up. In the case of heart disease, it relates to diet and exercise.

The same can be said for most chronic illness. Type II diabetes is another classic example that is becoming more and more common. And 100{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} of cases of Type II diabetes are lifestyle related. That means, the food you choose to eat now will determine whether or not you develop one of these chronic illnesses in the future.


The point is this:

You have the choice right now to be healthy, or to not be healthy.


If you want to be healthy, you have to work on it. And it is our everyday decisions that determine what our health are therefore our life, will be like going forward.



Quite simply, your health is your responsibility. So it is up to you to make “healthy choices”. Eating fresh whole foods to provide your body the nutrition it needs, and staying active by exercising regularly to keep your body moving and your heart and lungs healthy are the two main ways of maintaining good health.

You may have heard insanity as being described as doing the same thing over and over, and expecting a different result. That same rule applies here. We cannot expect our health to improve if we continue to do the very same things and make the same choices that made us sick in the first place.


One of our favourite sayings is:

Good health happens by choice, not by chance.


What could you be doing differently, what little changes could you make? What action can you take right now, no matter how small, that will be good for you. It might be something as simple as going for a walk (which itself has huge benefits, check it out here).

Often the hardest part is the first step, but remember; even the longest journey always starts with one small step. Just make a start with one thing. Grab a piece of fruit instead of a cookie, water instead of coke, walk to the shops instead of driving, do some stretches instead of sitting on the sofa. You might even feel a little bit better about yourself just knowing that you have done something to improve your health!

The great thing is, once you make that difficult first step, each subsequent step becomes easier and easier. Particularly when you start to feel better and notice the effect of making those changes!


So what are healthy choices when you have back pain?

Well firstly, chose to do something about it! I have consulted thousands of people who have been ‘putting up with’ their back pain for years before they have decided to get help.

Choose to sit less and go for a 30 minute walk every day.

Choose to go and see a chiropractor or physical therapist.

Choose to learn about what causes back pain.

Commit to an program specifically designed to treat back pain like our Total Back Pain Solution program.


No Back PainThe point is: do something! If you have chronic back pain, you might have figured out that it is not going away by itself. You’re going to need some help, or at least you will need to make some changes and address the underlying cause. But like all healthy choices, it is up to you to decide. But don’t be scared, it’s not really that hard once you have made up your mind!

So remember, good health happens by choice, not by chance. And every choice has a consequence, good or bad, just as every action has a reaction. Are the choices you are making moving you toward better health, or towards sickness?

At, as well as being the best online program for naturally correcting the cause of back pain right at home, we are dedicated to educating everyone about healthy lifestyle choices. Read our free articles and browse the website for the most practical, easy to follow, and up to date information on health and wellness.


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


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The Health Benefits of Walking and How It Can Help Back Pain.




The Health Benefits of Walking


It might seem obvious that walking has got to be good for your health. There are many different health benefits of walking, and it goes way beyond just another way to help back pain.

Did you know that walking is our most natural movement, and we all do it every day. Or at least we should!

The human body has evolved over 200,000 years to be a walking machine. It is estimated that we should walk around 10 kilometres (6 miles) every day! And not that long ago this was the normal, with the majority of people regularly having to walk to work or school and back each day.

But as life has gotten ‘easier’ with modern technology, you could theoretically never actually leave your house. Even if you did, you would probably only walk as far as the garage to get into your car. I would guess that many people reading this would probably walk less than 1 kilometre (0.6 mile) per day.

This is becoming a reality for more and more people. We are less active now than ever in the history of mankind! And our health is suffering considerably because of it. You just need to have a look at the increasing rates of chronic diseases such as obesity, heart disease and diabetes.

In fact, currently you are most likely to die from one of these chronic diseases than anything else, with an estimated 80{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} of the population expected to develop a preventable chronic illness. These diseases are all preventable by the way, and walking is the easiest and cheapest way to decrease your risk of developing chronic disease.

How exciting is it to know that you can actually prevent your own death! Okay, maybe not. But it is great to know that you can greatly decrease your risk of developing heart disease, obesity, diabetes and even cancer by simply going for a walk. Not to mention that that you will also be actually improving your general health and well-being.


So What Exactly Are The Health Benefits of Walking?


There is a stack of research on the health benefits of walking.

The following list is taken from a paper published in the Journal Of Applied Physiology. (Booth et al. Waging war on physical inactivity:using modern molecular ammunition against an ancient enemy. J Appli Physiol 93: 3-30, 2002)

These are the just some of the documented health benefits of walking from that article. Most of these benefits are based on just 30 minutes of brisk walking, and the research shows that it is dose dependent, which means that the more you get, the better the results!


Okay, so here are SOME of the benefits of walking for just 30 minutes a day.


Prevent 91{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} of cases of obesity and Type 2 Diabetes.
Prevent 50{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} cases of all heart disease.
Reduce stroke risk by 25-30{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999}.
Reduce risk of breast cancer by up to 60{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999}.
Restore and maintain cholesterol levels.
Reduce lung cancer, even in smokers, by 72{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999}.
Reduce melanoma by 72{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999}.
Normalize blood pressure.
Prevent up to 50{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} of ALL cases of heart disease.
Reduce risk of breast cancer by up to 60{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999}.
Prevent 50{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} bowel cancer.
Improve digestion and bowel function.
Increase immune response.
Decrease depression by 20{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999}, including relapses.
Decrease all cause mortality by 67{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} in general population.
Increases sex binding hormones, which slow aging.
Prevent up to 47{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} of cognitive impairment.
Prevent up to 62{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} of Alzheimer’s and 52{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} of dementia.
Increase immune system function.
Decrease rate of aging.
Reduced risk of developing, and improving outcomes of those with, rheumatoid arthritis and osteoarthritis.
Prevent osteoporosis and increase new bone formation.
Increase strength, flexibility and balance.
Improve physical function in older adults.


I am not making this stuff up, these are actual documented facts. Think about it, it is absolutely amazing that these incredible health benefits are available to almost everybody, right now, and they are TOTALLY FREE.

There is nothing else out there like this! What drug or surgery could ever come close to competing with these documented health benefits, and not to mention that there are no side effects whatsoever! Without a doubt, the simplest, cheapest and best thing that you can do for your health is simply walking.


I just want to point out the last few points again, since we are particularly interested in back pain.


Reduced risk of developing, and improving outcomes of those with, rheumatoid arthritis and osteoarthritis.
Prevent osteoporosis and increase new bone formation.
Increase strength, flexibility and balance.
Improve physical function in older adults.


By getting out for a walk, you are going to make a big difference to your level of back pain. And not just now, but for the future as well.
It improves the functioning of our bodies. Simple as that. And the more you do, the better off you will be!


There is one key point I would like you to keep in mind.







Walking the DogIt might seem rather obvious, but just think about it for a moment. What other movement do we as human beings do that is more natural. Putting food in our mouths maybe, but it is definitely not typing away at your keyboard!!


If you have read my article on what really causes back pain (if not, you can check it out here) you will know that the underlying cause of the vast majority of back pain is unnatural movement patterns putting strain on the spinal tissues. So it makes sense that walking is going to help restore normal movement patterns, as well as increasing strength, flexibility and balance as we just learned. This will inevitably lead to less back pain!


One of the great benefits of walking is that our whole body moves when we walk, and it is very gentle exercise. You can go for a nice easy stroll, or you could ramp it up and make it a workout.


I hope that this is enough to motivate you to get out there and go for a walk. You can literally walk your way to a better, longer life! And don’t forget to take your family, children and co-workers!


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


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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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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.