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6 Useful Videos to Get Rid of Back Pain
Dancer, choreologist (movement notator), author on fitness and health, and Fellow of the Benesh Institute at the Royal Academy of Dance.
To fully get rid of back pain,make sure you watch all five videos and implement them in your daily habits. Once bookmarked, you can come back to this page as a preventive measure as soon as you feel the slightest twinge in your back. Counter moves and relaxation for the back is so natural that children and animals do it by instinct. Knowing the preventive counter moves will save you another trip to the chiropractor and your back will never trouble you again. But before jumping to the videos consider where your back pain came from? Why did you get a bad back in the first place?
Back pain usually comes from muscle spasm along the spine due to two things:
- Compression Fatigue
- Rotational Fatigue
Both compression and rotational fatigue can be avoided by very simple preventive body movements or counter moves.
Compression fatigue is too much downward pressure on the spine caused by jumping and aerobics, field sports, skiing, bicycling, jogging, lifting activities such as gardening, weightlifting, and, inevitably, by prolonged standing and sitting on chairs whereby the body is carrying itself in a vertical position.
Rotational fatigue is caused by one-sided activities such as golf, tennis, ping pong (unless you use 2 rackets, one in each hand), bowling, and playing most musical, hand held instruments like the violin, guitar, cello, flute, and many jobs like cashier, etc.
It seems there is no activity that we can do to any excess without suffering either compression or rotational fatigue. This may be the case and perhaps the reason why so many people suffer backache. But there is a solution. For every damaging movement we make, there is a counter move that makes the damage void.
What Is a Counter Move?
A counter move is conscious action with a movement that goes in the opposite direction to a movement that may cause damage to the body. Since we mostly use our bodies towards the front and downwards, focused all day on what we do with our hands and eyes, it is obvious that the most urgent counter moves to implement into one’s daily movement vocabulary are those that would focus upwards and back.
Counter Move is Opposite Move
Unusual = Unliked
But people don’t like looking up and bending back for the very reason that they never do so. An unfamiliar move tends to be uncomfortable at first. Some "fitness experts" even discourage bending the neck back. Movements never done are weak and uncomfortable. To remedy the situation we can use gravity to our advantage and perform those moves in a horizontal or even an inverted position. Then the body likes it very much indeed.
1. Counter Moves Explained from "Floor Exercises" Channel
Muscles Are Stupid
Here is just one example of how stupid muscles can be. Say you have been digging a big hole in the garden to plant a young pair tree. By the end of the job your back is moaning, but not yet aching. You’re proud of your job, happy with the exercise and go in for a cup of tea and watch some TV on the sofa, not realising that the job isn’t finished yet as far as your body is concerned. You forgot to do thecounter movesfor digging a big hole in the garden. Tomorrow when your back muscles have had time to creep into spasm you will feel a back ache. I shall give you some appropriate counter moves videos to cure back ache in a moment but first please do the following Fist Test to feel for yourself how stupid muscles can be.
The Fist Test
- Make a fist
- Squeeze the fist tight, as tight as you can until you can feel your nails digging in.
- Hold for as long as it becomes uncomfortable without letting go of the strength.
- Keep holding, keep squeezing tighter until you can no longer hold your fist tight.
Your hand is still in a fist shape when you stop. Why? Because you did not perform the necessary counter moves to bring it back to its neutral shape. In order for the hand to regain its normal shape you have toconsciouslyopen your fingers and flatten your whole hand. In other words, you must tell your muscles to do two things. You must tell them to:
6. Stop making a fist, i.e. stop the contraction. But that is not enough to bring your hand back to normal. For that to happen, you need to
7. Make a counter move, a conscious action with a movement that goes in theoppositedirection to the fist clench, i.e. open your hand fully flat, spread the fingers out into a fan shape.
Now imagine having all those clenched muscles all over your body because you forgot to tell them to let go and go the opposite way. No wonder you’re feeling stiff!
How to Complete a Physical Task
So unless one takes the trouble to finish a physical task with the appropriate counter move, muscles are in the habit of staying contracted, causing spasm. Now why do muscles do that, creep into spasm? As we saw earlier with the fist test, muscles are quite stupid, having no grey matter inside them, so the answer is simple. Muscles creep into spasm when they have been told to contract to full capacity but if your brain forgot to instruct those tight muscles to stop contracting, they remain tight. Not only do muscles need to be told to stop contracting, a second instruction needs to be sent to their antagonist muscles, the muscles that make a body part move in theoppositedirection, like for example the biceps to bend the arm and its antagonist, the triceps to stretch it again.
Total, Full-Body Counter Move
Gravity is pushing down on the body all day long. This, over time, creates an imbalance in the body, hence the many complaints about stiff necks, shoulders and back pain. A really easy and fun way to counter act the imbalanced downward and forward predominance is to go completely the opposite way. What, stand on your head, walk on your hands? No way, much too difficult and strenuous. Plus think of the downward pressure on the neck in a headstand, ouch! A better idea is...
2. Hanging Upside Down - Full Body Counter Move
A much simpler solution is to passively invert the entire body, relax.and allow gravity to supply gentle traction by hanging upside down on a Gravity Inversion Table. Find out how subtly this can be done in the above video.
4 More "must do" Videos to Get Rid of Back Pain
Watch four of the best videos to illustrate "How to Cure Back Ache with Counter Moves". I am putting you in the care of Elizabeth Rose who is a registered Hatha yoga teacher with a background in modern dance, gymnastics, martial arts, and circus arts. Make sure you've got your sound turned up so you won't miss any of Elizabeth's excellent explanations.
Filmmaker: Randy Primm
Oh, and don't forget to bookmark this page so you can come back to these wonderful exercises at any time you wish.
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