1 SciaticaBackPain System 2017 1

Table of Contents
Table of Contents.................................................................................................................................. 1
1 Our Program is Unique .................................................................................................................. 5
1.1 Purpose of This Book ............................................................................................................ 6
1.2 How to Use the Book Effectively ........................................................................................... 6
2 How Do the Sciatic Nerve and Back Muscles Work? ..................................................................... 7
3 Symptoms of Sciatica and Back Pain ............................................................................................ 8
3.1 Enormous pain in your back after sudden move or after lifting heavy object. ........................ 8
3.2 Pain in the lower back, buttocks and leg when sitting. .......................................................... 8
3.3 Constant pain on one side of the buttocks. ........................................................................... 8
3.4 Overall numbness or having difficulty moving your foot or leg. ............................................. 8
3.5 Piriformis Syndrome .............................................................................................................. 9
4 Causes of Back Pain and Sciatica ................................................................................................. 9
4.1 Muscle Spasms, Cramps and Strains ................................................................................... 9
4.2 Lifting Heavy Objects ............................................................................................................ 9
4.3 Wrong Weight Lifting Form.................................................................................................. 11
4.4 Sedentary Lifestyle .............................................................................................................. 11
4.5 Poor Walking and Standing Posture.................................................................................... 11
4.6 Too Much Body Weight ....................................................................................................... 12
4.7 Sciatica Causes - General................................................................................................... 12
4.8 Herniated Discs ................................................................................................................... 13
4.9 Spinal Stenosis ................................................................................................................... 13
4.10 Arthritis and Fibromyalgia.................................................................................................... 13
4.11 Diabetes induced Back Pain ............................................................................................... 14
4.12 Pregnancy ........................................................................................................................... 15
4.13 Wrong Shoes ...................................................................................................................... 15
4.14 Sleep ................................................................................................................................... 15
4.15 Exercises to Avoid ............................................................................................................... 16
5 The Hidden Causes of Sciatica and Back Pain ............................................................................ 17
6 Detoxification – The Herbal Remedy Method .............................................................................. 18
6.1 Health Benefits of Turmeric ................................................................................................. 18
6.1.1 Turmeric Relieves Arthritis, Back Pain and Sciatica .................................................... 19
6.1.2 Turmeric Helps to Control Diabetes ............................................................................ 19
6.1.3 You Can Help Protect Your Brain ................................................................................ 19
6.1.4 It Helps Natural Antioxidants ....................................................................................... 19
6.2 Foods That Use Turmeric.................................................................................................... 20
6.2.1 Use it in Soup or Chili .................................................................................................. 20
6.2.2 Add Turmeric to Your Vegetables ............................................................................... 20
6.3 Beverages – The Proven Recipes ....................................................................................... 21
6.3.1 Tips for Making Turmeric Tea...................................................................................... 21
6.3.2 Start with a Pot of Boiling Water .................................................................................. 21
6.3.3 Simmer Your Tea ........................................................................................................ 22
6.3.4 Add Your Choice of Flavoring...................................................................................... 22
6.3.5 Turmeric and Lemon Morning Drink ............................................................................ 22
6.3.6 Turmeric Smoothie Recipes ........................................................................................ 23
6.3.7 Pineapple, Mango, and Turmeric Smoothie ................................................................ 23
6.3.8 Carrot, Ginger, and Turmeric Smoothie....................................................................... 24
6.3.9 Mango and Turmeric Smoothie ................................................................................... 24
6.3.10 Turmeric Green Smoothie ........................................................................................... 24
6.3.11 Ways to Get More Turmeric ........................................................................................ 25
6.3.12 Boosters for Turmeric Joint Relief Drink ...................................................................... 25
Valerian Herb ............................................................................................................................... 25
Willow .......................................................................................................................................... 25
Black Birch ................................................................................................................................... 25
St. John’s Wort ............................................................................................................................ 25
Skullcap ....................................................................................................................................... 25
Jamaican Dogwood ..................................................................................................................... 25
Comfrey Root............................................................................................................................... 26
Boswellia...................................................................................................................................... 26
Astaxanthin .................................................................................................................................. 26
Garlic ........................................................................................................................................... 26
Horseradish Poultice .................................................................................................................... 26
Devil’s Claw ................................................................................................................................. 26
Ginger and Ginger Tea ................................................................................................................ 26
Epsom Salts................................................................................................................................. 26
7 SpinalRecovery™ - System Introduction ..................................................................................... 27
7.1 Introduction to Stretching Exercises .................................................................................... 27
7.2 When and How Often to Exercise ....................................................................................... 28
8 The SpinalRecovery™ Program Step by Step ............................................................................. 29
8.1 Phase One – The Isostatic Part: Day One and Two ............................................................ 29
8.1.1 Exercise One – Supine Single Knee to Chest ............................................................. 29
8.1.2 Exercise Two – Supine Double Knee to Chest ............................................................ 30
8.1.3 Exercise Three – Supine Hip Stretch (Piriformis Stretch) ............................................ 31
8.1.4 Easier Variation of Exercise Three – Seated Hip Stretch (Piriformis Stretch).............. 32
8.2 Phase One - Day 3 to 7: The Isostatic and Isometric Holds Part ........................................ 33
8.2.1 Strength Exercise One – The Hip Bridge..................................................................... 33
8.2.2 Strength Exercise Two – The Static Plank .................................................................. 34
8.2.3 Strength Exercise Three – The Hip Abduction Exercise .............................................. 35
8.2.4 Stretching Exercise One – Supine Single Knee to Chest ............................................ 36
8.2.5 Stretching Exercise Two – Supine Double Knee to Chest ........................................... 37
8.2.6 Stretching Exercise Three – Piriformis Stretch ............................................................ 38
8.2.7 Easier Variation of Exercise Three – Seated Hip Stretch (Piriformis Stretch).............. 39
8.3 Phase Two - Day 8 to 14: Isometric Holds and Isometric Stretching ................................... 40
8.3.1 Strength Exercise One – The Hip Bridge..................................................................... 40
8.3.3 Strength Exercise Three – The Hip Abduction Exercise .............................................. 42
8.3.4 Isometric Stretch One – Supine Single Knee to Chest ................................................ 43
8.3.5 Isometric Stretch Two – Supine Double Knee to Chest ............................................... 44
8.3.6 Isometric Stretch Three – Piriformis Stretch ................................................................ 45
8.3.7 Alternative Isometric Stretch Three – Seated Hip Stretch ........................................... 46
8.4 Phase Three: Day 15 and Beyond - Maintenance ............................................................... 47
8.4.1 Maintenance Exercise One – The Hip Bridge.............................................................. 47
8.4.3 Isometric Stretch One – Supine Single Knee to Chest ................................................ 49
8.4.4 Isometric Stretch Two – Supine Double Knee to Chest ............................................... 50
9 Post Procedure Follow Up ........................................................................................................... 51
9.1 Yoga .................................................................................................................................... 51
9.2 Acupuncture ........................................................................................................................ 51
9.3 Swimming ............................................................................................................................ 52
9.4 Pilates Workout ................................................................................................................... 52
9.5 Electrical Stimulation ........................................................................................................... 53
9.6 Aromatherapy ...................................................................................................................... 53
9.6.1 Sweet Marjoram Oil ..................................................................................................... 53
9.6.2 Chamomile Oil ............................................................................................................. 54
10 Massages for Lower Back and Sciatica Relief ............................................................................. 54
10.1.1 Lower Back Relief Massage ........................................................................................ 54
10.1.2 Sciatica Relief Massage .............................................................................................. 55
11 Faster Recovery after Microdiscectomy & Lumbar Laminectomy Surgery................................... 56
11.1 The 8 Week Post Surgery Recovery Exercise Routine ....................................................... 57
12 Conclusion ................................................................................................................................... 58
Disclaimer:
Although the authors and publisher have made every effort to ensure that the information in this book
was correct at press time, the author and publisher do not assume and hereby disclaim any liability to
any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or
omissions result from negligence, accident, or any other cause.
This book is not intended as a substitute for the medical advice of physicians. The reader should
regularly consult a physician in matters relating to his/her health and particularly with respect to any
symptoms that may require diagnosis or medical attention.
You should contact professionals and/or experts, for assistance and advice as necessary to safely
and properly complete the implementation of methods described in this digital product bundle.
You are responsible for your actions and agree to indemnify and/or hold harmless the authors of
and/or entities behind this digital product bundle including suppliers and any third party information
providers to the Service for any loss, injury, death, claim, judgement, suit, proceedings, damages,
costs and/or expenses of any nature whatsoever arising from any action taken by you when using or
misusing the information of this digital product bundle, e-books, videos, audios, our websites and e-
mail communication with the owner of relevant websites and author of this book (including but not
limited to the personal consultations).The information contained in this digital product bundle is not a
substitute for medical advice or treatment. You agree to read and use this digital product at your own
risk.
Copyright © 2017 spinalrecovery.com and sciaticahealed.com
All rights reserved. No part of this digital book shall be reproduced, stored in a retrieval system, or
transmitted by any means, electrical, photocopying, recording or otherwise, without written permission
from the publisher.
1 How Our Program is Unique
This program was created in 2011 by a group of devoted individuals in Japan
consisting of doctors, therapists, natural healers, athletic coaches and medical
research experts following 10 years of thorough investigation into the phenomenon
of back pain and sciatica.
The initial goal of this group was to find effective method to relieve sciatic nerve and
back pain for sumo wrestlers and Olympic athletes who needed a reliable quick fix.
Due to its effectiveness, the system got intensive public attention in 2013 and is now
being taught in almost every medical university across Japan, as part of mandatory
therapeutic curriculum.
The complete 7-day self-treatment protocol consists of two parts:
First part – The Detoxification which means you will be drinking a strong bittersweet,
nutrients packed detoxification drink every morning and evening.
Second part of the protocol is a short static positioning routine consisting of 3 static
positions the patient stays in for total of 3 minutes. Preferably the routine should be
performed in bed every morning for a week.
All the three static positions have been carefully selected and studied using dynamic
MRI scanning on a sample of over 1000 sufferers.
“While the three static positions are not entirely new to some chiropractors
and physical therapists, the manner in which they are progressively performed
by the patient within the one week time frame is completely unique.”
This progressive protocol of performing the routine using various exercise protocols
was proven to be most effective method for inducing immediate change in patients’
overall neuromuscular and skeletal systems.
1.1 Purpose of This Book
The purpose of this book is to present clear and concise information about the exact
set of verified exercises and procedures that we have applied to hundreds of patients
of all ages with many backgrounds including professional athletes. On over 94%
occasions the exercises and techniques in this book have proven to completely cure
sciatic and back pain completely within 7 days.
You will notice we do approach both the sciatic pain and back pain simultaneously
and we have a very good reason for that.
It is backed by years of experience. Both types of pain have almost identical causes
(see Chapter 3 and 4 on Symptoms and Causes of Sciatica and Back Pain).
While this course shows you the best possible way how you can help yourself in this
regard, it is you and you only who has to put the method into practice.
1.2 How to Use the Book Effectively

We highly recommend you to read every chapter of this boo., If necessary, print
it out and highlight whatever passage you feel is addressing your needs most
accurately.
However, we understand that you may be too busy to read the book in its entirety.
If you do not want to read the numerous pages, read at least following chapters,
since these are the most important ones. Put them into practice as soon as you can:
 Detoxification Recipes for Back Pain and Sciatica Relief in Chapter 6.
 For Complete SpinalRecovery™ Sciatica and Back Treatment System visit

Chapters 7 and 8. They consist of detailed follow-along process. The System
is divided into two phases. In Phase One (first 7 days) you will be performing
progressive set of three static position that proven to remove back, hip
and sciatic pains in over 94% of patients. Phase 2 takes another 7 days
to complete and it adds the Isometric Stretching Method. We have included
it for patients who may still experience pain issues. They may also continue
to perform the Phase One instead for another week if they wish. Phase Three
has been added for those who wish to continue exercising for the sake of
mobility maintenance and improvement.
 We strongly recommend every reader to study the entire Chapter 4: Causes

of Sciatica and Back Pain where they can find numerous minor adjustments
they can implement into their daily lives. Often just a few simple changes
to daily life can completely prevent, relieve or even treat sciatica and back
pain without any further effort.
These four chapters are the backbone of this course and have been proven very
effective thousands of times – in both relieving and removing painful symptoms
completely.
“More important than reading the entire book is to jump right on the chapters above
and start following the 7 Day Sciatica and Back Pain Method.”
2 How Do the Sciatic Nerve and Back Muscles

Work?
Sciatic nerve also known as ischiatic nerve
is the largest nerve in human body and runs
through the gluteal area (buttocks region),
hamstrings, the back of your knee, all the way
down through to calf and ankle.
The nerve is about as thick as a human thumb.
The sciatic nerve supplies sensations from
the entire lower body up to the spinal cord
and brain and vice versa.
It distributes all impulses and commands from
the central nervous system down to lower body
muscles and to skin of the whole leg including
soles and feet.
Human back contains large and complex group

of muscles all of which support the spine.
Extensor and Flexor muscles are found in
the lower back area and together with gluteal
muscles enable person to lift objects.
Muscles in your lower back are often the hidden
cause behind pain in your thoracic (middle
back) and cervical (neck) pain. We will address
all types of back pain in this book.
Flexors include abdominal muscles. Their
additional function is to enable flexing, bending
forward and arching the lower back.
Back muscles and abdominals have tendency
to weaken over time unless they are not directly
exercised.
3 Symptoms of Sciatica and Back Pain
In this chapter, we have included the most common symptoms for back pain
and sciatica. It will help you to identify the most probable cause without any need
to visit a doctor, thus saving you money and time.
3.1 Enormous pain in your back after sudden move or after lifting
heavy object.
Without going into too much details, this type of pain can prevent person from
walking, standing, standing up or even sitting. It can be felt in any part of your back,
including neck or in the abdomen.
3.2 Pain in the lower back, buttocks and leg when sitting.
Driving a vehicle or sitting at work for long periods of time can become an absolute
agony especially when you are sitting over extended periods of time and then feel
the back pain hit you when you’re trying to stand up. If you spend lot of time sitting
in a vehicle and sciatica catches you on the road you are exposed to danger of car
accident.
We recommend properly adjusting the height and angle of your seat into the most
comfortable position possible.
When driving, make sure to keep your knees and hips flexed as opposed to fully
extended. Keep your arms bent on the steering wheel. Being able to reach the
pedals without any need to stretch your legs is essential for safety. Use car seat
pillows or cushions that supply heat as well as massage you while driving. Look
for such cushions at Amazon. If you’re on a long-distance trip, stop regularly and
take a walk or stretch to give your spine a break. Drink enough water to remain
hydrated.
3.3 Constant pain on one side of the buttocks.

Severe and possibly hot pain found only on one side of your buttock is one of the
most common sciatica symptoms. The pain frequently radiates down the entire leg,
all the way down to your foot. You can also experience burning on mild tingling
sensations in your lower leg.
3.4 Overall numbness or having difficulty moving your foot or leg.

If you start experiencing overall numbness from constant pain, seek medical
attention immediately as this cause of numbness can present more serious issue
than just the sciatic nerve irritation.
3.5 Piriformis Syndrome
Sciatica can be caused by what is called
a piriformis syndrome and from our experience
a specific focus to stretch this muscle
is an absolute must. In about 20% of population,
the piriformis muscle is pierced by parts or all
of the sciatic nerve and its function may therefore
directly intervene with proper functioning
of the sciatic nerve.
Piriformis is a muscle found in the gluteal area
and the syndrome results from piriformis muscle
becoming tight or flabby after years of its
functioning without any stretching, causing
irritation to the sciatic nerve. Exercises included
in this treatment program perfectly address
piriformis muscle issues.
4 Causes of Back Pain and Sciatica

The causes of lower back and sciatic pain are often the same, and one type of pain
may lead to the other with progression of time. In this chapter, we will take a look
at the most common causes for both types of pain. Please read carefully.
4.1 Muscle Spasms, Cramps and Strains

Back Pain is usually caused by muscle spasms and lumbar sprains. If the ligaments
or back muscles are strained, the area around becomes irritated and inflamed
leading to muscle spasms that cause the pain and prevent natural mobility.
Muscle strain happens when the muscles get stretched beyond its natural elasticity
point. Ligaments are the connecting tissues holding bones and muscles together.
4.2 Lifting Heavy Objects

Athletes as well as non-athletes often develop lower back spasms during heavy
lifting or by movements requiring torso rotations. Lifting objects incorrectly cause all
sorts of injuries and problems.
By making sure that you are using proper lifting technique, you will keep the stress
off your lower back.
This is the proper way of lifting heavy objects from the floor:
 Get close to the object that you are about to lift (green figure below).
The further away you need to reach to pick up the object, the more stress
you’ll put on your back.
 First, bend your knees and get into a half squat position while constantly
keeping your back straight. If the object’s is too heavy, drop down to full squat
position before lifting it. If the object is lighter, it is enough when you dip down
only to a half squat position.
 Grab the object in the most comfortable way so you can maintain safe
and firm grip.
 Then, extend your legs while keeping your back straight all the way up.
Your straight back will ensure that you’re not only lifting with your lower back
muscles but with your hips and thigh muscles.
We strongly suggest to avoid lifting heavy objects whether you suffer from any sciatic
or lower back pain or not.
Do yourself a favor and leave heavy lifting on younger fitter ones or on your
husband.
If you however do have to lift something heavier yourself, please follow the
instructions above. In our long careers as physicians we have seen many injuries
caused by improper lifting techniques.
4.3 Wrong Weight Lifting Form
We all know lifting weights in a gym benefits your health and well-being when done
properly. However, most of the people you see training in local gym use poor
technique. All of them think that if they are exercising and it isn’t causing any pain,
they are doing the exercises correctly.
For any weightlifting exercise, there are three main factors to be considered:
 Correct posture
 Repetition speed
 Proper weight selection
You may get instruction on correct exercise posture from the local instructor however
it is up to you to select lower weight so you will be able to keep proper posture
throughout the whole set. Moving the weight slowly, i.e. 3 to 4 seconds on the
negative and the same on the positive phase in each repetition will compensate for
the lower weight you selected while your joints, spine and nerves will be safe. Any
explosive or ballistic movements should be avoided at all costs.
4.4 Sedentary Lifestyle

Sitting for long periods of time especially at work, sciatic nerve can get compressed
causing sciatica. Movement is important. If you work in an office try to get up every
hour and have a walk around, possibly perform the Exercise Routine from Chapter 7.
4.5 Poor Walking and Standing Posture

Poor posture while standing or walking can cause adverse health effects – lower
back pain and sciatica are only few of them all.
Flexibility and strength in the abdominals, lower and upper back muscles need to be
maximized and maintained to ensure good spinal health. If you sit for prolonged
periods of time without the possibility of taking frequent walks we suggest to get a
contoured cushion or lumbar roll to provide support to your lower back and help your
seated posture.
The find out proper way to stand and walk, try out this test:
 Stand with your back against a wall. Your heels should be about half to one
inch away from the wall, your buttock and the back of your head should be
touching it.
 Now to stand properly, pull your shoulders back so that they’re both touching
the wall as well.
Although it may seem uncomfortable at first, this is the proper way to stand and walk
so that your spine remains straight all the time.
4.6 Too Much Body Weight
Before moving further, we hereby state that the self-treatment system described in
this book is highly effective regardless your weight. However, taking off few pounds
is generally a great idea.
Maintaining healthy body weight by diet will keep the pressure off your spine thereby
lowering the chances of recurring sciatic and back pain.
Sometimes losing just a few pounds will make a big difference to your spinal health.
Stay away from any foods with added sugar, saturated fat or refined grains.
Sweetened soft drinks, frosting, syrups, cakes, pies and cereals that are sweetened
have high glycemic index, meaning they increase your blood sugar levels that in turn
can increase the risk of inflammation.
To reduce inflammation, keep saturated fat below 7% of the daily calorie intake. Eat
a lot of poultry, beef, fish, vegetables and fruits as well as flaxseed. Eating walnuts
and using canola oil is a good way to replace saturated fats with good fats. Avoid
trans fatty acids contained in vegetable oil and margarine.
4.7 Sciatica Causes - General

Sciatica – also known as pinched nerve - is caused by irritation, inflammation or
compression of the sciatic nerve. This nerve runs down the spine and down the back
of each leg. It is the longest and largest nerve in the body.
Muscle imbalances are one of the major sciatic pain causes.
For example, the muscles in front of your thighs may be short and tight keeping other
muscles found in the back of the hips from doing their job properly.
Your spine is not supported effectively resulting in your vertebral discs and muscles
around the spine irritating the sciatic nerve by placing too much pressure on it.
Most common cause of sciatica are the piriformis syndrome (addressed earlier) and
lumbar disc herniation.
Spinal discs act like shock absorbers on a vehicle; they protect the spine. Aging and
injury can cause the discs to rupture, causing pressure against the sciatic nerve
blocking the blood flow to lower leg regions.
Other causes are spinal injuries, spondylolisthesis (vertebrae sliding above the bone
under it), lumbar spinal stenosis (gradual narrowing of the spinal canal) and cauda
equine syndrome which is rare but serious in that it damages nerves on the lower
side of the spine.
We will now look at few of them in more detail below.
4.8 Herniated Discs
Herniation takes place when the soft gelatinous matter
in the disc seeps out through the outer core and causes
irritation or pinches surrounding nerves.
Other names for herniated disc are slipped or bulging
disc, ruptured disc, pinched nerve or a protruding disc.
Most common cause of disc herniation is aging or
unusual sudden movement. While minor disc herniation
may heal itself in a few weeks, others may require
stretching or strength exercises, as seen below.
4.9 Spinal Stenosis

Stenosis is an abnormal narrowing of the spinal canal
and naturally occurs with aging. This often occurs in
patients suffering from spinal arthritis.
Narrowing of the canal can cause pain, numbness
and loss of motor control. All these causes can
further lead to problems with standing, pain or
discomfort in arm, hand or shoulder and pain in
buttock, thigh or knee.
Regardless of where stenosis occurs, we highly
recommend users to follow our detoxification protocol
and the exercise routine, if their state allows them to
perform the static exercises. We also recommend to
only practice once in every two days and extend the
routine over a span of several weeks.
Image reference: Blausen.com staff. "Blausen gallery 2014". Wikiversity Journal of Medicine. DOI:10.15347/wjm/2014.010.
ISSN 20018762.
4.10 Arthritis and Fibromyalgia

There are many forms of arthritis and related conditions that affect the joints,
muscles and bones can cause pain, stiffness and swelling in the back. Any part
of the back can be affected, however lower back is the most common site of arthritis
back pain, most likely because it bears most of the upper body's weight.
Arthritis forms are collectively called the spondylarthropathies (spinal arthritis) –
primarily affecting the spine. We should mention some of them:
Juvenile Spondylarthropathy This term is used to describe arthropathies that
begin well before age of 16. It causes spinal pain and inflammation in the joints
of the pelvis, hips, ankles and knees. They may also affect other body organs such
as the eyes, skin and bowels.
Enteropathic arthritis. This is a form of arthritis that occurs in about 6 percent
of people with inflammatory bowel disease, ulcerative colitis and Crohn's disease.
It also affects the sacroiliac joints, causing lower back pain.
Osteoarthritis. This is the most common form of arthritis of the back. Osteoarthritis
is a chronic condition characterized by the breakdown of the cartilage that cushions
the ends of the bones where they meet to form joints. In the spine, this breakdown
occurs in the cartilage of the facet joints, where the vertebrae join.
As a result, movement of the bones can cause irritation, further damage and
the formation of bony outgrowths called spurs. These spurs can press on nerves,
causing pain. New bone formation can also lead to narrowing of the spinal canal,
known as spinal stenosis.
Rheumatoid arthritis is a chronic inflammatory disease of the joints that occurs
when the body’s immune system – which normally protects us from infection –
mistakenly attacks the synovium, the thin membrane that lines the joints.
It can also affect the facet joints in the spine, causing pain or even a destruction
of the joints. This may let the upper vertebra to slide forward on top of the lower
vertebra, a condition called spondylolisthesis. The slipped vertebra may put pressure
on the spinal cord or the nerves where they exit the spine.
Fibromyalgia. An arthritis-related condition, fibromyalgia is a syndrome of chronic,
widespread excrutiating muscle pain and fatigue, which can be. It mostly affects
lower back.
We are being told that as we age disc degeneration happens naturally. For some
people a weakened disc can result in inflammatory proteins being exposed that can
in turn irritate the roots surrounding the area. Bone spurs pressing on a nerve may
also cause the pain as the spine degenerates.
Recent research has shown that the real underlying cause of arthritis and
fibromyalgia can be indeed prevented or even eliminated. Our lifestyle, poor diet and
lack of exercise abundantly increase the volume of toxins in our bodily systems
leading to many forms of degenerative diseases. It is therefore inevitable to change
our daily habits.
Our simple detoxification method significantly reduces the inflammation within
neuromuscular and skeletal system contributing to arthritis induced pain recovery.
4.11 Diabetes induced Back Pain

It is commonly known diabetes type 1 and 2 can induce back pain. Recent research
has shown that proper anti-inflammatory diet and drinks significantly reduce type 2
diabetes and many sufferers can get off their insulin medication.
Osteoporosisis is a condition where the bones lose mass becoming brittle and
prone to break with trauma. This condition occurs with aging, inactivity, a low-
calcium diet and it does affect the spine. When this occurs the inner spongy bone
and more solid outer portion of the vertebrae become porous.
The weakened vertebrae can break – an injury called a compression fracture and
lose height. In most cases, compression fractures, are painful. In some cases, the
resulting back pain is severe.
4.12 Pregnancy
Weight gains during pregnancy causing center of gravity shifts can impose too much
stress on the spine that may result in back pain or sciatic nerve irritation.
4.13 Wrong Shoes

Badly fitted shoes can influence your overall body posture and cause all sorts of
muscle and core imbalances.
As much as you may not want to hear this, if you wear heels then you may want to
rethink wearing them and look for other forms of footwear. Or at least limit the time
you’re wearing them.
Heels that are about an inch and a half high are generally the best. If you walk longer
distances get a decent pair of running shoes as they have been designed to support
the entire body.
Avoid running shoes with Velcro straps and get lace-up ones as they offer more
support. Sneakers often come with shock absorption features in their soles which is
what you need to prevent sciatica.
Try and keep the flip-flops for the beach. They offer no support and can put a lot of
strain on your joints and tendons.
4.14 Sleep
If you think staying in bed and avoiding any physical activity is the best way to fight
back pain and sciatica, you may want to reconsider your belief.
Movement and staying active will get you back to optimal health much faster. This
doesn’t mean you should be up stretching and moving all day.
Avoiding exercise and activity will weaken lower back muscles and will cause poor
blood circulation leading to many other problems.
Getting a good night sleep on the other hand is of utmost importance. Firm surface
can make a big difference for decent recovery of your muscles and nerves. Avoid
soft mattress and try to find hard surface you can sleep on.
It is quite common that people suffering from back pain and sciatica prefer sleeping
on the floor. If you still prefer to sleep on bed, we recommend you get a hard
mattress and possibly couple of ergonomic neck cushions that will support your body
and spine correctly.
Never sleep on your belly. Always sleep on you back or on either side with a cushion
that elevates your head into natural position. This simple adjustment has been
reported to quickly minimize sciatica, neck and back pain.
4.15 Exercises to Avoid

If you are regularly visit your local gym, avoid following exercises when you suffer
from sciatic pain at least for the 14-day period when you will follow routines outlined
in this book.
These exercises instead of helping with the pain can cause further inflammation,
therefore hindering your recovery.
 Abdominal Stretches need to be avoided as they can irritate the sciatic nerve.
While you are being treated for sciatica, avoid this exercise at all costs until
you are 100% well again.
 Lifting Weights can be done but ONLY if you have support for your lower
back. Make sure that these exercises are not done too early in your injury and
should be started off lightly.
 Bent Over Row exercise can lead to herniated discs so avoid this at all costs.
Too much pressure is put on your spine causing inflammation and further
injury during this movement.
 Sit-Ups or Leg-Lifts that involve keeping legs straight need to be avoided.

These exercises are an aggravating factor in sciatica causing numbness and
inflammation.
 Squats need to be stopped if you have sciatica due to strong pressure on your
lower back muscles and spine.
 Dead Lifts can cause spinal cord damage. Any heavy deadlifting needs to be
stopped as it can cause complications to recovery and possible recurring
sciatica.
 Running – avoid this type of activity at all costs. This is a high impact form of
movement which we don’t even call exercise. It’s rather a sport. Many
surgeons, chiropractors and medical experts make fortune only healing
injuries caused by running itself.
5 The Hidden Causes of Sciatica and Back Pain
Contrary to current medical opinion, a 10 year long medical research program
conducted by the Institute for Skeletal Diseases in Tokyo, Japan proved the
underlying cause in 94% of sciatic nerve and back pain symptoms is caused by three
major factors:
a) Overall toxin volume in nerves, muscles and tendons: High levels of
toxins cause inflammation and swelling that leads to internal pressure and
pain within any of the major bodily systems. Toxins tend to pile up in
human body due to unhealthy GMO foods and other dietary habits,
alcohol, smoking and lack of exercise.
b) Misaligned or weak hip flexors: The hip flexor is a small bilateral muscle
and the only one connecting your lower and upper body. Contrary to its
important function it is so thin that it easily becomes too weak or too stiff
to hold these two major body parts together properly, causing spine
and core imbalances that further influence neuromuscular and skeletal
misalignment. Luckily, due to its small size we are able to quickly stretch,
strengthen and reposition the flexors removing the underlying cause of
pain.
c)
d) Weak piriformis muscles: MRI scans performed on over 1000 sciatica

sufferers have shown that weakened piriformis muscles located deeply
in the gluteal region causes sciatica in 54% of all cases since the muscle
is either pierced by or close to the sciatic nerve. Although piriformis
muscles are active when you walk, its main function is thigh rotation
and abduction - two movements you don't do often. This leads to flabby
condition of piriformis resulting in blockage or poor sciatic nerve
functioning.
6 Detoxification – The Herbal Remedy Method
Modern medicine recognizes the presence of toxins in human body, especially heavy
metal toxins such, lead, mercury, arsenic, aluminium, nickel etc. Presence of these
toxins can lead to serious health problems. Even when they are present in small
amounts the body, nerves, bones and muscles may not function the way they have
been designed to.
We are also subjected to all sorts of chemicals and toxins from the food we eat.
These are added to processed foods sold by manufacturers who are much more
interested in making money than looking after our health.
They are also added to fresh foods like the antibiotics they spray onto fruit and
vegetable crops or the chemicals they give beef or chickens to boost their size etc.
Sadly, we have come to the point of accepting these things as normal occurrences
and very little is said or done about it in the way or complaining or making a stand
to bring about change. It is this tendency to just accept the situation that has led our
body to a toxic state.
According to extensive long-term research conducted in Japan, toxins are
responsible for almost 100% of all painful symptoms affecting spine, back muscles
and neuromuscular system. Further, toxins are the primary factor responsible for
many diseases mentioned in previous chapters.
The Japanese Institute for Skeletal Disorders has tested over 350 herbal substances
and their influence to detoxification of bodily systems in relation to skeletal and
neuromuscular issues, such as neck, back pain and hip pain.
Turmeric has been identified as the most potent natural substance to relieve and
completely remove inflammation and pain in all major bodily systems. It has been
successfully used to fight off sciatica and many forms of back pain.
6.1 Health Benefits of Turmeric
Turmeric is a type of powder

created from the rhizome plant.
This is known as a spice
and is in the same family as
ginger.
Not only can it flavor your food,
but it has a lot of health and pain
relieving benefits when you add
more of it into your life. And you
should add quite a lot of it.
6.1.1 Turmeric Relieves Arthritis, Back Pain and Sciatica
The first way turmeric can benefit your health is by providing relief to your joints,
osteoporosis and arthritis. Turmeric is an excellent anti-inflammatory spice and there
for it helps cleansing and relaxing your muscles, joints and nerves.
Large doses of turmeric taken for more than 5 days early in the morning and evening
has shown to completely remove inflammation and musculoskeletal pain. This fact
has been confirmed by several independent laboratories in Europe, United States
and in Asia.
Naturally, this means that you can experience less pain in your joints almost
immediately by simply having more turmeric in your diet. Try to have turmeric every
day to relieve symptoms of arthritis, whether you have it in your smoothie or add it to
roasted vegetables before you start cooking them.
Based on our experience, we recommend consumption of turmeric with liquids as it
tends to dissolve faster and more completely within the digestive tract.
6.1.2 Turmeric Helps to Control Diabetes
You can’t cure diabetes with turmeric however it can definitely help control some of
your symptoms. Turmeric is often recommended for people who have type 2
diabetes, because it helps to keep insulin levels moderate to low.
It is also good at helping diabetes mediations to work a little more efficiently and is
good for proper glucose control. Don’t forget that turmeric can be good for insulin
resistance, so if you start using it before developing type 2 diabetes, you might
prevent it. There is currently lot of ongoing research on how certain herbal
combination helps reduce Type 2 diabetes.
6.1.3 You Can Help Protect Your Brain
One of the more surprising ways that turmeric can help you is by protecting your
brain from certain diseases. There have been studies done recently on both
turmeric. They have found that in some people, turmeric has actually helped to repair
some of the stem cells in the brain. What this means is that it can help protect you
from brain-related conditions and events like Alzheimer’s disease, dementia, and
stroke.
6.1.4 It Helps Natural Antioxidants
Another thing that turmeric can do for you is by increasing the amount of natural
antioxidants in the body and improving their function. While turmeric on its own isn’t
an antioxidant, it helps the antioxidants that are already in your body.
By having more turmeric in your diet, you are helping to avoid illnesses and
diseases, from the cold and flu, to more serious infections and diseases. Many
people notice they feel better overall when they start adding turmeric.
6.2 Foods That Use Turmeric
If you want to try getting some of the many

health benefits of turmeric and increase the
flavor of your food at the same time, there
are a lot of ways to do that.
There are many different ways you can add
more turmeric to your dishes, from using it in
your vegetables to adding it to soups and
chili recipes. Here are some different foods
that make use of turmeric
6.2.1 Use it in Soup or Chili
Another easy way to get more turmeric into your foods is by adding it to your soup or
chili. This works whether you have ground turmeric that is in fine powder form or you
freshly grate it at home when preparing your dish. It absorbs easily into the soup or
chili as you are cooking it, and all other flavors easily overpower it. The flavor of
turmeric won’t be any stronger than the salt and pepper you are adding thanks to the
complex flavors used. It works better in a broth-based soup instead of a cream-
based one, so add it to your vegetable soup or chicken noodle soup. It also works
great in any type of chili.
6.2.2 Add Turmeric to Your Vegetables
An excellent way to add more turmeric into your diet through food is to add it to your
vegetable dishes. This is an easy way to add the powdered turmeric without having
to overthink it. Just think about turmeric like any other spice, sprinkling it on your
vegetables along with your salt, pepper, and garlic salt.
After the vegetables are cooked, they will have a little kick to them, but it isn’t going
to be so strong they are hard to get down. Roasted vegetables are the perfect way to
add more turmeric, especially with root vegetables and cauliflower.
Try adding both ginger and turmeric to your roasted cauliflower and you won’t be
sorry. Another way to add turmeric to vegetables is with sautéed greens, such as
spinach or kale.
6.3 Beverages – The Proven Recipes
While it may not seem like it, turmeric can also be used in a variety of beverages.
One way is to make yourself a pot of turmeric tea. You will boil water with freshly
grated turmeric and a little bit of ginger as well. Once the tea is done brewing,
it is strained, and then flavored with lemon juice or honey. You can also juice fruits
and veggies and add some turmeric to that, or add turmeric to any type of fruit
smoothie that you prefer. According to Japanese research, the ideal times of the day
to consume turmeric are in the early morning and in the evening before sleep.
How safe is turmeric?
The good news is that turmeric is safe in almost all instances and there reports it
helps cure many stomach issues, dyspepsia, bloating, jaundice, helicobacter pylori,
liver problems, Alzheimer and many others. You should be only careful if you are
pregnant, breastfeed, are bleeding or iron deficiency.
Take less turmeric when you have diabetes as it has the tendency to take blood
sugar levels deep down.
How much turmeric per serving?
In the recipes below you will notice that the recommended dosage of turmeric per
serving is fairly low – usually half table spoon of turmeric.
The best practice in this regard is to add as much turmeric as you can handle.
During the Japanese research, the patients, athletes and sumo wrestlers consumed
as much as 5 tablespoons of turmeric every morning and evening per one single
drink. This made the drink pretty thick. We recommend you to test how much you are
able to handle without any problems with regards to taste and your stomach. Start
with one tablespoon and increase the dosage with every drink.
6.3.1 Tips for Making Turmeric Tea
One of the ways you can use turmeric

and benefit from consuming more of
the healthy spice is by making turmeric
tea.
This is easier than you might think and
will give you tea with just a little kick.
It will not only be a delicious tea, but
one with loads of health benefits.
6.3.2 Start with a Pot of Boiling Water
In order to make your own turmeric tea, you will need to begin the process with a pot
of boiling water. Turmeric tea is better when the turmeric is freshly-grated, but you
can use it in powdered form if that is all you have.
Once the pot of water is boiling, and you will need about 4 cups of water, you will
add your grated turmeric to the water. You can also add some ginger to the water as
well. Leave the temperature as it was so the water continues to boil with the turmeric
inside.
6.3.3 Simmer Your Tea
When the pot of boiling water has the turmeric added, you will then want to let it
simmer for about 10 minutes. This allows the water to get full flavor from your
turmeric and anything else you added at the time. Once the tea has simmered long
enough, you will then need to remove it from the heat and strain it with a sieve.
Before serving it, adding something to the tea to let the turmeric absorb a little better
is highly recommended. Coconut oil is perfect for this, but black pepper can also be
used if you don’t mind a little kick to your tea.
6.3.4 Add Your Choice of Flavoring
There are a few different ways to add more flavoring to your turmeric tea, both while
it is boiling, as well as after the tea is done. Two common ingredients that are used
to add flavor to turmeric tea after it is done are honey and lemon. These allow you to
have a classic tea taste with the added health benefits of the turmeric. You can also
have your tea taste similar to coffee by adding milk or sugar, or even flavored
creamer.
You can flavor the tea while it is still boiling by adding flavored tea bags along with
your turmeric, such as adding a lemongrass tea bag or a fruit-flavored tea bag. Here
are some other ways to add flavoring to your turmeric tea:
 Use cinnamon in the tea, either before or after it is done
 Try adding some peppercorns while it is cooking, removing them during
straining
 Add a little bit of sea salt once it is done
 Try different types of milk, such as coconut milk, soy milk, or almond milk
Try your own combination of herbs and seasonings for your turmeric tea.
6.3.5 Turmeric and Lemon Morning Drink
Mix the lemon juice, turmeric and honey into

your cup of warm water or milk.
You will want to stir these ingredients well.
Add cinnamon on top and continue to stir your
morning elixir as you drink it — this will ensure
that the turmeric does not settle at the bottom of
your cup.
 ½ a lemon, squeezed for juice
 ¼ – ½ tsp turmeric
 ½ tsp honey
 ¼ tsp cinnamon powder
 1 cup warm water, or milk
Turmeric with its main active ingredient, curcumin, may be that one healthy addition
to your morning routine you’ve been looking for. I enjoy this elixir nearly every
morning with fruit, which adds a sweet, delicious twist.
6.3.6 Turmeric Smoothie Recipes
Turmeric may be a spice that is often used

with dishes like curry, vegetables, and
soups, but that doesn’t mean you can’t also
make use of it in your beverages, including
smoothies.
It is actually perfect for smoothies because
it doesn’t overwhelm the flavor thanks to all
the other ingredients, is easy to add to the
blender, and will increase the overall
amount of health benefits of the smoothie.
6.3.7 Pineapple, Mango, and Turmeric Smoothie
This first smoothie combines the tropical

flavors of pineapple and mango along
with coconut oil and some turmeric. It is
a simple smoothie with ingredients that
are easy to find.
This smoothie contains a lot of anti-
inflammatory properties, so it is perfect if
you are looking for a way to find relief for
your joint pain or arthritis.
You should use frozen pineapple and frozen mango if you have it, since this keeps
your smoothie cold and prevents you from having to add ice. You will need some
water, coconut oil, ginger, and turmeric added as well. Blend it up and serve.
6.3.8 Carrot, Ginger, and Turmeric
Smoothie
The next type of turmeric smoothie

is one that is going to use
vegetables and fruits, along with
turmeric and ginger for the extra
kick and health benefits. You can
grind up small pieces of carrots, add
some shredded carrots, or even just
make your own carrot juice first,
then add it to your smoothie. To this
you will add some fresh ginger,
ground turmeric, lemon juice,
almond milk, and frozen banana.
Adding some frozen pineapple can
add more flavor and further allow
your smoothie to be cold enough to enjoy right away.
6.3.9 Mango and Turmeric Smoothie
This turmeric smoothie has a tropical quality which is heavily flavored with mango,
but also includes a variety of extra add-ons you can use. The basic smoothie recipe
calls for frozen mango, almond milk, turmeric, ginger, cinnamon, honey, and coconut
oil. For it to be a little thicker, you can also add ½ of a frozen banana. This thickens
up the smoothie without having to add yogurt. You can make it taste a bit more
tropical by using coconut milk instead of almond milk. Some additives you can use
are maca, pineapple, avocado, and chia seeds.
6.3.10 Turmeric Green Smoothie
Green smoothies are a good option when

you want to consume more veggies, but
don’t really like the taste of them. You can
add greens to the smoothie with plenty of
fruit, so that the smoothie tastes sweet like
the fruit.
Kale and spinach are both good options
when adding greens to this turmeric
smoothie.
Along with your greens, add some mango,
turmeric, berries, coconut milk, and juice
from a lemon. If your fruit was fresh, you will
need to add in some ice as well.
6.3.11 Ways to Get More Turmeric
If you are interested in using a spice that will help with inflammation, diabetes, and
even cancer, you are probably looking to get more turmeric into your diet and into
your life. There are ways to add it with food and drinks, but also with everything from
toothpaste and skin care products to cleaning products.
6.3.12 Boosters for Turmeric Joint Relief Drink
We recommend to select two to three herbs that are most easily available in your
local are and drink them preferably in form of a tea for the duration of this treatment
which is 7 days. Mix it with previously mentioned turmeric drinks an sip it at least
twice a day.
Valerian Herb
Valerian is herb known for its relaxing and pain relieving properties as it helps relieve
pain caused by muscle spasms.
You can take valerian root as a supplement. 150mg daily, 2 to 3 times a day over a
period of few weeks in for of tea. Take a teaspoon of the dried valerian root and
steep in 1 cup of hot water.
Willow
An amazing anti-inflammatory remedy however that is unfortunately not so amazing

to your taste buds.
Black Birch
Similar effects as willow but tastes much better. An anti-inflammatory herb that also
helps an unsettled stomach.
St. John’s Wort
Well known for its ability to relieve pain, it can be used internally and externally. This
herb specifically works on nerve restoration. It is an astringent, anti-inflammatory and
antibacterial remedy loaded with anti-oxidants. St. John’s Wort has been used for
centuries in nerve tissue regeneration.
Skullcap
A gentle relaxant makes a perfect addition to your herbal medicine cabinet.

Jamaican Dogwood
This is one of the lesser known pain relieving herbs. You can take it as a tincture or
in form of a tea.
Comfrey Root
A perennial that is used in reducing inflammation, comfrey heals strained or pulled

muscles and ligaments. Ointments containing comfrey root significantly reduce lower
back pain. Use it for maximum 10 days as chronic usage can cause liver damage.
Boswellia
Boswellia also goes by the name Indian Frankincense. It works well because it
contains active anti-inflammatory ingredients.
Astaxanthin
A highly effective anti-oxidant and potent anti-inflammatory herb widely used for pain
relief.
Garlic
Packed full of anti-inflammatory properties and anti-oxidants garlic is a true

superfood whether you add it to your cooking or eat it in form of a supplement.
Increase your regular garlic intake at all costs.
Horseradish Poultice
Make a poultice by mincing fresh horseradish and then put it a muslin cloth. By
applying this to the painful area for an hour, you will experience significant pain relief.
Devil’s Claw
Despite its name and rather an unattractive appearance, Devil’s Claw is a potent
herb with anti-inflammatory properties. It works in the same way as drugs such as
ibuprofen in that it inhibits any substance causing inflammation. Devil’s Claw is well
tolerated by most people, however anybody who suffers from peptic ulcers should
avoid it.
Ginger and Ginger Tea
This wonder herb is easily the most powerful natural pain reliever around. Ginger is
loaded with potassium. More ginger you take, the better and you can never have too
much of it. You can take ginger in any form. One way is to drink Ginger Tea. Add a
teaspoon of ginger powder or three slices of fresh ginger into a cup of boiled water
with honey and a squeeze of lemon. Drink it chilled ideally on an empty stomach and
then another 2 – 3 times per day.
Epsom Salts
Magnesium and sulfates are important for nerves to be able to function properly. Add
two cups of Epson salts into a hot bath your pain will be gone. Repeat 3 times per
week.
7 SpinalRecovery™ - System Introduction
Let’s face it, going to see a doctor or physiotherapist can be costly and very
uncomfortable. Get ready for a series of appointments that will possibly lead
to proposal of unnecessary surgery. What follows is the description of our innovative
SpinalRecovery™ Exercise Routine which takes from 3 to 8 minutes in total.
It works equally well for lower back and sciatic pain treatment and consists of only
three carefully selected strength and stretching exercises (with one additional
variation exercise) that have naturally embedded mild isometric tension in them.
7.1 Introduction to Stretching Exercises

While the exercises you see in the following pages may be known to some
of you the method how they are progressively executed is completely unique.
Proper stretching methods and exercises have the power to almost immediately
relieve lower back sciatic nerve pain and are absolutely necessary for complete
recovery from either of the two problems.
In general, stretching exercises have quite a few beneficial functions:
 Increasing your flexibility and range of motion
 Facilitation of recovery
 Regulating muscular tension
 Relieving muscle spasms
 Improving blood flow in muscles
 Removing neuro-muscular blockages
While there are hundreds if not thousands of various stretching exercises, the
manners in which all of them can be performed are only three:
 Dynamic or Ballistic Stretching – an example would be swinging your leg up
and down and in a ballistic fashion to stretch your hamstring muscles. You
can often see this done by various Olympic athletes when they are warming
up.
 Relaxed or Static Stretching – this stretching requires you to hold a stretch

without any bouncing for prolonged periods of time and it is often used by
ballet dancers and martial artists.
 Isometric Stretching – this type of stretching is similar to previous Static

Relaxed Stretching however it requires tensing your muscles in stretched
positions for brief periods of time. This type of stretching is considered as
most effective not only in increasing the muscle elasticity in the shortest
periods of time but it also strengthens the actual muscles and muscle
tendons. Our research and tests have proven that when done in a correctly
and with control, isometric stretching is capable to deliver incredible results in
treating back pain and sciatica.
7.2 When and How Often to Exercise
It is important to keep order of these exercises exactly as described. For best results,
we recommend to follow this routine on daily basis, one or two times per day in the
first seven days and then at least once per day for minimum one more week.
Ideally, you want to perform the SpinalRecovery™ Exercise Routine early in the
morning and then second time in the afternoon or in the evening before you go to
bed.
The reason why we recommend exercising early in the morning is the fact that the
routine will warm up your preventing the pain to develop for the next several hours or
at least decrease the magnitude of pain you may experience in the early days after
you’ve started following the routine
We also recommend to perform SpinalRecovery™ Exercise Routine set of exercises
anytime you experience pain as the exercises also help diminish the pain itself
almost immediately.
Cultivate habit to exercise early in the morning and do not miss any session. Since
this exercise is non-invasive form of stretching, there is simply no limit in how often
you can exercise in one day or in one week.
During each stretch, try to breathe naturally and try not to hold your breath. Make
sure to watch the accompanying videos.
8 The SpinalRecovery™ Program Step by Step
As you will see in the next chapter, there are Four Phases of this Exercise Program.
Be sure to read about each Phase because even though the exercises do not
change, their actual style of performance does.
8.1 Phase One – The Isostatic Part: Day One and Two
First two days are devoted to Relaxed Stretching Exercises. Perform this routine
twice per day. Early in the morning and then again in the afternoon or in the evening.
8.1.1 Exercise One – Supine Single Knee to Chest
This exercise should be performed on hard and flat surface, preferably on exercise
mat. If you are unable to grab your own knees, use partner to help you pull them
toward your chest.
 Lie down with both legs straight. Bend one of your legs and bring left knee
close to your chest by grabbing your instep with both hands. Keep your head
constantly on the mat or floor.
 Get your knee as close to your chest as possible, helping the stretch by
pulling the knee in with your arms. Your right leg should be straight on the
floor. Hold this position for about 10 to 30 seconds but do not push yourself.
Place the leg back on the floor and rest 5 to 15 seconds.
 Repeat the procedure with the left leg. The exercise should be performed at
least three times for each leg with about 5 to 15 second rest in between each
repetition. Do not exceed your pain threshold.
8.1.2 Exercise Two – Supine Double Knee to Chest
In this instance, both legs are being simultaneously pulled to your chest. Your head
should be raised off the floor during the entire exercise. If you are unable to grab
your knees, again use partner.
 Once you are done with previous exercise, bend your legs. First, keep your
head on the mat or floor.
 To begin the exercise, raise your head off the mat and bring your knees close
to your chest securing them with both hands. Hold this position from 5 to 15
seconds. Try to breathe normally, although this may seem difficult since your
abdominal area is being compressed thanks to elevated knees.
 Bring your feet down briefly, relax for about 5 to 15 seconds and repeat the
exercise 3 to 5 times.
Exercises One and Two help relax and stretch all muscles in your glutes, lower back,
hip flexors and hamstrings. All these exercises have direct influence on the sciatic
nerve as well. In addition, exercise Two helps to stretch all muscles of along your
spine including neck muscles. Try to develop habit of regular practice over the
course of next two days.
8.1.3 Exercise Three – Supine Hip Stretch (Piriformis Stretch)
This exercise targets pain prevalent in the piriformis muscle and should be
performed immediately after previous exercise.
 Lay down with both knees bent and the soles of your feet flat on the floor.
Grab the foot of the affected leg (the leg where the piriformis pain is felt the
most - in this example we assume it is the left leg) and place it on the right
thigh just above the bent knee of the right leg. The knee of the affected left leg
should be now pointing 90 degrees outside from the position of your spine.
 Once this position is assumed, grab the thigh of your right leg (whose foot is
still on the floor) with both hands and interlock fingers of both hands at the
right hamstring.
 Pull your entire right leg in direction to your chest so that the foot of the right
leg raises off the floor. You should now be feeling stretch in your left buttock
(left gluteus). Keep this position 10 to 30 seconds, then release the hold. Rest
few seconds and try with the other leg. Repeat 3 to 5 times on each side.
8.1.4 Easier Variation of Exercise Three – Seated Hip Stretch (Piriformis Stretch)
This variation of exercise Three is more suitable for seniors or people with excessive
overweight. It also targets pain emanating from the piriformis muscle. Proceed as
follows:
 Sit down with both legs straight and comfortably support your trunk with both
arms extended behind your body.
 Bend your left foot and bring it to the outside of your right thigh. Place both
palms on outside of your left knee and gently push toward your right or toward
your body. Adjust the pull direction so that you feel the stretch in your left
glute (buttock). Maintain this position for about 15 to 30 seconds. Relax for 2
to 5 seconds then repeat the pull. Repeat 3 to 5 times, then repeat with the
other leg.
8.2 Phase One - Day 3 to 7: The Isostatic and Isometric Holds Part
In this Phase, you are going to add dynamic and static core muscle exercises before
the previous stretching set – we simply call this part as The Isometric Holds Method.
Should you feel excessive stress during any exercise, stop immediately and move
onto next one. If possible, perform this routine twice per day.
8.2.1 Strength Exercise One – The Hip Bridge
This exercise targets hip flexors, lower back muscles, hamstrings and is beneficial
for both sciatic nerve and back pain treatment.
Keep arms by your sides.
 Slowly raise your pelvis using your thighs, buttocks and lower back muscles.
Only your upper back and soles of your feet should be in contact with the
floor. Pause briefly, then bring your pelvis down. Repeat as at least 10 to 15
times. Increase the number of repetitions each time you exercise.
8.2.2 Strength Exercise Two – The Static Plank
This is one of the most important isometric strength exercises for several reasons.
Static plank directly strengthens and develops the psoas muscle.
The psoas muscle is very often overlooked in training yet it is one of the most
important ones in your body. Strong psoas muscle will improve your core strength
and overall mobility. Its main function is to connect your upper body with the lower
body.
Static plank also works all muscles in your upper legs, glutes, back, internal and
external abdominal muscles. Pay special focus on this exercise and increase time of
the static holds every time you exercise.
 Start by getting into a press up position. Bend your elbows and rest your
weight ono your forearms and not on your hands. Your body should form a
straight line from shoulders to ankles. Keep your feet about 20 inches apart.
 Elevate your trunk into straight horizontal position. Keep your whole body in a
straight line and don't let your back sag downwards. Face your head to the
ground. Breathe naturally and do not hold your breath. Your body should be
parallel to the ground. Hold this position for at least 5 seconds and increase
slowly up to 30 seconds, up to a minute. Then drop your body down to original
resting position. Rest from 3 to 10 seconds and repeat 5 to 10 times.
Your ability to hold this position for longer periods of time will significantly improve
every day. As you get better, you can decrease the number of repetitions. If you can
to hold this position for 30 seconds, you do not need to do another set.
8.2.3 Strength Exercise Three – The Hip Abduction Exercise
Hip abductor muscles are important for your overall mobility. Its function directly
influences your proper lower back function and the sciatic nerve.
 Lie down in a left side-lying position. Make sure your hips are “stacked” (right
hip directly over the left hip) and that your body is in a straight line. Placing
your top hand on the floor in front of you can help ensure that you are not
leaning forwards.
 Extend your right leg and raise it so that it gets into a position parallel to the
ground. This is your starting point. This is the lowest leg position during the
entire course of this exercise.
 Begin to slowly raise your leg in a slow controlled fashion up to about 30

dergrees angle from the ground. Then lower the leg back down slowly and
then raise it back up again.
 Perform at least 15 to 50 repetitions, then roll over tn the other side and
repeat with your right leg. After a week you should be able to do up to 50
repetitions for each side.
8.2.4 Stretching Exercise One – Supine Single Knee to Chest
After you are done with the strength exercises, move on to the stretching routine.
This routine is the same as in the Days One and Two.
floor. It is possible that your upper right leg lifts slightly off the ground but that
is fine. Hold this position for about 10 to 30 seconds but do not push yourself.
Place the leg back on the floor and rest 5 to 15 seconds.
8.2.5 Stretching Exercise Two – Supine Double Knee to Chest
This exercise is very similar to previous one. In this instance, both legs are being
simultaneously pulled to your chest. Your head should be raised off the floor during
the entire exercise. If you are unable to grab your knees, again use partner.
to your chest securing them with both hands. Hold this position from 5 to 15
seconds. Try to breathe normally, although this may seem difficult since your
abdominal area is being compressed thanks to elevated knees.
 Bring your feet and arms down to original position, relax for about 5 to 15
seconds and repeat the exercise 3 to 5 times.
Exercises One and Two help relax and stretch all muscles in your glutes, lower back,
hip flexors and hamstrings. All these exercises have direct influence on the sciatic
nerve as well. In addition, exercise Two helps to stretch all muscles of along your
spine including neck muscles. Try to develop habit of regular practice over the
course of next two days.
8.2.6 Stretching Exercise Three – Piriformis Stretch
 Once this position is assumed, grab the thigh of your right leg (whose foot is
still on the floor) with both hands and interlock fingers of both hands at the
right hamstring.
(left gluteus). Keep this position 10 to 30 seconds, then release the hold. Rest
few seconds and try with the other leg. Repeat 3 to 5 times on each side.
8.2.7 Easier Variation of Exercise Three – Seated Hip Stretch (Piriformis Stretch)
follows:
glute (buttock). Maintain this position for about 15 to 30 seconds. Relax for 2
to 5 seconds then repeat the pull. Repeat 3 to 5 times, then repeat with the
other leg.
8.3 Phase Two - Day 8 to 14: Isometric Holds and Isometric
Stretching
Congratulations! You’ve made it to Phase Two and we are sure most you have
already noticed your sciatica and back pain is completely gone or at least has
become milder and much less frequent.
For patients who still experience any complications, Phase Two is critical. You will
increase the workout intensity while at the same time decrease exercising to only
once per day. As you cut exercise frequency to 50%, the excess of your energy
starts to flow into recovery and recuperation in large doses.
So, where is the twist in this Phase? You will perform the exactly same strength
exercises as before however your will move from Relaxed Stretching to Isometric
Stretching. Don’t worry, the stretches are the same you will only do something
different as you perform them. Here is the complete Phase Three Routine.
8.3.1 Strength Exercise One – The Hip Bridge
floor. Pause briefly, then bring your pelvis back down and rest for 1 second.
Repeat for maximum repetitions (30 or more). Increase the number of
repetitions each time you exercise.
This is one of the most important isometric strength exercises for several reasons.
Static plank directly strengthens and develops the psoas muscle.
The psoas muscle is very often overlooked in training yet exactly this muscle is often
the main problem solver for any sciatic and back issues. Strong psoas muscle will
improve your core strength and overall mobility. Its main function is to connect your
upper body with the lower body.
Static plank also works all muscles in your upper legs, glutes, back, internal and
external abdominal muscles. Pay special focus on this exercise and increase time of
the static holds every time you exercise.
parallel to the ground.
 Hold this position for at least 30 seconds or even up to a minute. Then drop
your body down to original resting position. Only one set is necessary now.
8.3.3 Strength Exercise Three – The Hip Abduction Exercise
Hip abductor muscles are important for your overall mobility. Its function directly
influences your proper lower back function and the sciatic nerve.
 Lie down in a left side-lying position. Make sure your hips are “stacked” (right
hip directly over the left hip) and that your body is in a straight line. Placing
your top hand on the floor in front of you can help ensure that you are not
leaning forwards.
 Extend your right leg and raise it so that it gets into a position parallel to the
ground. This is your starting point. This is the lowest leg position during the
entire course of this exercise.
 Begin to slowly raise your leg in a slow controlled fashion up to about 30

dergrees angle from the ground. Then lower the leg back down slowly and
then raise it back up again.
 Perform at least 30 to 50 repetitions, then roll over to the other side and
repeat with your right leg.
8.3.4 Isometric Stretch One – Supine Single Knee to Chest
After you are done with the strength exercise part, move on to the Isometric
Stretches by following the instructions below.
floor. After you assume this stretching position, press your knee against your
palms. Develop equal counter pressure with your arms so that your knee
remains in static position. The isometric pressure should last from 1 to 5
seconds. Then, release the pressure and pull your knee even closer to your
chest. Apply the isometric pressure again in total of 5 repetitions.
8.3.5 Isometric Stretch Two – Supine Double Knee to Chest
This exercise is very similar to previous one. In this instance, both legs are being
to your chest securing them with both hands. After you assume this stretching
position, press your knees against your palms. Develop equal counter
pressure with your arms so that your knees remain in static position. The
isometric pressure should last from 1 to 5 seconds. Then, release the
pressure and pull your knee even closer to your chest. Apply the isometric
pressure again in total of 5 repetitions.
8.3.6 Isometric Stretch Three – Piriformis Stretch
(left gluteus). After you assume this stretching position, press your left ankle
against your palms. Develop equal counter pressure with your arms so that
your legs remain in static position. The isometric pressure should last from 1
to 5 seconds. Then, release the pressure and pull your knee even closer to
your chest. Apply the isometric pressure again in total of 5 repetitions.
8.3.7 Alternative Isometric Stretch Three – Seated Hip Stretch
follows:
glute (buttock). After you assume this stretching position, press your knee
against your palms. Develop equal counter pressure with your arms so that
your knee remains in static position. The isometric pressure should last from 1
to 5 seconds. Then, release the pressure and pull your knee even closer to
your chest. Apply the isometric pressure again in total of 5 repetitions.
8.4 Phase Three: Day 15 and Beyond - Maintenance
Those of you who managed to get over Phases One and Two should now
experience complete pain free state of being. The methods in this course have been
proven effective hundreds, if not thousand times. You’ve also come to a point where
you developed and cultivated habit of exercise. The question what you will do with it
depends completely on you. We recommend maintaining your state of health by
performing Phase Four at least twice per week.
You should also consider doing one of the following changes to your daily life:
 Consider adjusting your weight. Let’s admit, slimmer body takes off stress
from your core, joints, nerves and muscles. Implement healthy and balanced
diet into your regime, rich on proteins coming from fish, poultry, dairy and
eggs with a lot of fruit and vegetables. Avoid processed meat, pastry and
cereals. Few slices of bacon on the other hand won’t kill you.
 Think of implementing some other form of exercise into your life. We do not
recommend any form of aerobic activity. Forget about running, it is very
dangerous form of movement where all your joints including spine suffer.
Choose from one of the systems listed in next chapter.
The Phase Three twice per week maintenance Routine now follows. It only
consists of 4 exercises and can be completed within less than 5 minutes.
8.4.1 Maintenance Exercise One – The Hip Bridge
floor. Pause briefly, then bring your pelvis back down and rest for 1 second.
 Repeat for maximum repetitions (30 or more). Increase the number of

repetitions each time you exercise.
parallel to the ground.
 Hold this position as long as you can. Then drop your body down to original
resting position. Only one set is necessary.
8.4.3 Isometric Stretch One – Supine Single Knee to Chest
After you are done with the strength exercise part, move on to the Isometric
Stretches by following the instructions below.
floor. After you assume this stretching position, press your knee against your
palms. Develop equal counter pressure with your arms so that your knee
remains in static position. The isometric pressure should last from 1 to 5
seconds. Then, release the pressure and pull your knee even closer to your
chest. Apply the isometric pressure again in total of 5 repetitions.
8.4.4 Isometric Stretch Two – Supine Double Knee to Chest
This exercise is very similar to the previous one. In this instance, both legs are being
to your chest securing them with both hands. After you assume this stretching
position, press your knees against your palms. Develop equal counter
pressure with your arms so that your knees remain in static position. The
isometric pressure should last from 1 to 5 seconds. Then, release the
pressure and pull your knee even closer to your chest. Apply the isometric
pressure again in total of 5 repetitions.
9 Post Procedure Follow Up
After you’re done with our system, we suggest you to wait at least two weeks before
doing any other form of exercises. If you’ve never trained before we recommend you
to opt in to one of the following treatments for sake of staying in shape.
9.1 Yoga
Yoga helps develop good posture and
stretches the spine making sure that stiffness,
pain, and any inflammation are removed over
time.
Yoga also strengthens the core that builds
stronger, more flexible and relaxed muscles.
Other benefits of Yoga are learning how to
breath properly and deeply.
Deep breathing improves better blood
circulation in the body revitalizing all organs,
muscles and skin.
9.2 Acupuncture
Back pain is supposedly the top reason why people are
seeking to give acupuncture a try.
This form of treatment can also help with treatment of
sciatica. Although this form of treatment has not been
officially recognized by the medical societies around the
globe, many doctors do recommend it as an alternative form
of treatment.
There are many theories trying to explain why this form of
treatment helps. From stimulation of central nervous system
and triggering release of natural opioids to changing the
natural brain chemistry or that it induces releasing of immune
system cells in the body.
9.3 Swimming
Swimming is a brilliant method for
anyone suffering from any type of
sciatic pain.
As a low impact exercise,
swimming doesn’t put any stress
on joints and you’ll experience
almost instant relief as the water
takes weight off your body.
For best results, we recommend
to have own certified personal
swimming instructor who will teach
you proper swimming techniques.
9.4 Pilates Workout

Pilates workouts focus on core strength
using low impact exercises so they help
your spine by building more powerful and
flexible muscles around it. Pilates also
develops balance, posture and stability.
This form of exercise was developed to
help ballet dancers rehabilitate from injuries
but it is suitable for people of any age and
health condition.
Pilates is not a form of aerobic exercise
although beginners may experience an
elevated heart rate.
Most of the exercises are performed on the
floor mat however the original Pilates form
involves a bed-like machine called
reformer, which has series of springs and
pulleys attached to a moving carriage.
9.5 Electrical Stimulation
A special form of treatment that has been gaining in
popularity, however it will cost you money and time.
Electrical stimulation works tremendously well for
some people, yet it is not suitable for others.
This treatment involves stimulating nerves with
electrical impulses delivered through specifically
designed power unit. Pain signals are blocked and
can no longer travel to your brain. Endorphins are
also produced when using this treatment further
helping with pain relief.
Nerve stimulations carry certain risks – although
these are generally very small. Patients with
defibrillator or pacemakers should not use this
technique due to interference with proper
performance of these devices.
9.6 Aromatherapy
Large amounts of people have reported
great relief using aromatherapy as an
aid for treating back and sciatic pain.
Aromatherapy works by using a
fragrance to alter or affect a person's
behavior and/or mood. There are
different ways of delivering treatment
and it depends on the individual as to
which one best works for them.
Some people find massage using
aromatherapy oils works best while
others prefer a diffuser or burn the oils
in a specifically designed burner.
Although there exists a wide variety of oils you can use for pain relief, according our
information following two are said to help the most.
9.6.1 Sweet Marjoram Oil
This oil is used to induce deep relaxation and release emotional tension. It is full of
antispasmodic properties so it treats cramped and tense muscles. Not advised for
pregnant women.
9.6.2 Chamomile Oil
This is one of the well-known oils that has been around for centuries. It is also the
most powerful anti-inflammatory of all the oils in aromatherapy. As it is an analgesic,
sedative, antispasmodic and anti-inflammatory substance. We suggest you to fight
sciatic nerve pain with it.
A word of warning. If you are going to try aromatherapy as a form of self-help, be
sure to buy genuine oils. There are cheap fakes out there or even just oils that are
nothing more than synthetic fragrances. Buy only natural oils from a reputable
supplier.
10 Massages for Lower Back and Sciatica Relief

You can instantly relieve pain using these simple massage techniques. However,
it would be appropriate if you could find someone at home willing to help you.
10.1.1 Lower Back Relief Massage
 Lie face down. Let the person use a little bit of massage oil (or olive oil), heat
it up by rubbing his palms and then rub it into your lower back area.
 The person then places right palm on your lower back area while putting the
left palm over the right one. Let the person perform slow circular motion with a
gentle press on one side of your lower back, then move to the other.
 Time spent on either side should not be longer than 3 minutes. After the first
part of the massage is over, it’s time to massage the lower back area using
whole edge of the thumb from its tip down to wrist. This should be performed
on one side of the lower back only.
 The thumb should be positioned close to the spine while the up and down
movement should be smooth, lasting about one minute.
 Change the hands and use side of the person’s other hand to massage the
other side of the lower back area.
After these two steps are over, the massage should be considered as finished. For
safety, we recommend not to use knuckles for massaging the lower back area.
10.1.2 Sciatica Relief Massage
In this case, we assume you have sciatic nerve pain on the right side of your body
and leg. Surprisingly, to make this technique effective you have to perform the
massage on the opposite side, in this instance on the left buttock area and left leg.
 Lie face down. Having the sciatic pain in your right leg, the person now needs
apply this technique only on your left leg. Let the person start pressing all the
way down with his or her all five fingers or knuckles (see photo below),
starting from the center of the buttock area. He or she should imagine a line
going through the center of your left leg from the gluteal muscle through
hamstring and calf down to your heel.
 No spot on the line should be left out. Each moderate to strong press should
take around 1 to 3 seconds each. Once the press was performed on one spot,
the person should move about one inch further down with fingers or finger
knuckles and apply the pressure again until he reaches the bottom of your
calf.
When you start feeling mild pain as the person is pressing on the individual pressure
points, then the he or she has found the sciatic nerve.
11 Faster Recovery after Microdiscectomy & Lumbar
Laminectomy Surgery
Some patients may find the surgery more convenient as self-treatment. Depending
on the duration and cause of back pain or sciatica there are two surgeries that will be
considered by your physician:
 microdiscectomy – offered when cause of sciatica pain is the lumbar disc
herniation; it requires removing portion of the herniated disc that is pinching
the sciatic nerve
 lumbar laminectomy – offered when the cause of sciatica or back pain is

lumbar spinal stenosis; it requires removing bone over the nerve root or
portion of the disc material from under the nerve for more space and improved
healing environment
Although the procedures have significantly improved over the past years, patients
can still experience post-operative risks such as:
 blood loss and infection
 disc re-herniation of the discs
 constant pain caused by surgery induced spinal cord or blood vessel injury
Healing can take from several weeks to several months however recent clinical
studies have shown that patients who started went back to work only few weeks after
these surgeries had no higher percentage of recurring disc herniation.
Early exercise program may help patients to recover faster.
Therefore, we recommend starting with light stretching exercises no sooner than 3 or
4 weeks after the surgery and finally implement our strength exercises as well.
Best thing you can do after surgery is to make adjustment to your lifestyle, diet,
exercise and avoid certain types of activities:
 avoid lifting heavy objects or twisting movements
 consider changing your diet and use the recommendations in this book
 reduce overall stress at work and at home that will inturn prevent muscle
tension
 implement mobility in form of light stretching exercise as described below;
week by week add another exercise from our stretching program to your
routine; implement our program no sooner than two months from the surgery
 modify your chair position for better comfort and get a sciatic chair pillow
 take post-surgery medication exactly as prescribed; these will be pain

relievers and antibiotics helping reduce the risk of infection and post-operative
inflammation
 do not miss any appointment with your doctor

In case you experience any pain at home use our Ice Pack advice from our earlier
chapter.
11.1 The 8 Week Post Surgery Recovery Exercise Routine

The major objective of exercising after back pain or sciatica surgery is to balance the
align the affected areas with your daily body functioning. Everything has to settle
down, so to speak. We recommend doing this Exercise Routine slowly and stop if
you feel any adverse pain, wait for a week and then try again. If you can work out
without any adverse pain, perform the exercises once per day.
Week 1 to 3 from Surgery: Do not perform any exercise, any heavy lifting or
movements causing your spine to twist
Week 4: Perform SpinalRecovery™ Exercise One and Two from Chapter On Day
One and Day Two Stretching Exercises
 Supine Single Knee to Chest once or twice a day found on page 21
 Supine Double Knee to Chest once or twice a day found on page 22
Week 5: Perform SpinalRecovery™ Exercise One, Two and Three from Chapter On
Day One and Day Two Stretching Exercises
 Seated Hip Stretch found on page 24
Week 6: Perform all 3 Stretches from previous week plus The Hip Bridge
 Seated Hip Stretch found on page 24
 The Hip Bridge found on page 25
Week 7 and 8: Perform Complete Phase Two Routine All Three SpinalRecovery™
Exercises once or twice a day
Continue to perform the Phase Two Routine until you get back into your normal
condition or boost your recovery with our SpinalRecovery™ Strength Exercise
Routine.
12 Conclusion
Any relief methods and healing techniques found in this book can be combined
together as you go along toward your full recovery. We also highly recommend to
join out SpinalRecovery™ Strength and Nutrition Program that will boost your
recovery even further and bring you to perfect spinal and neuromuscular health
you’ve never experienced before.
However, please be aware that in case you experience any complications as you
follow our advice, do search out a medical professional with whom you can consult
your issues one on one.
We at SpinalRecovery™ are convinced our carefully designed and tested techniques
will bring you back into living your life to the fullest, into a natural pain-free state of
being without the need of medical intervention.
Sincerely,
SpinalRecovery™ Team

1 SciaticaBackPain System 2017 1

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

1 SciaticaBackPain System 2017 1

Uploaded by

Copyright:

Available Formats

Table of Contents

Copyright © 2017 spinalrecovery.com and sciaticahealed.com

1.2 How to Use the Book Effectively

 Detoxification Recipes for Back Pain and Sciatica Relief in Chapter 6.

 For Complete SpinalRecovery™ Sciatica and Back Treatment System visit

 We strongly recommend every reader to study the entire Chapter 4: Causes

2 How Do the Sciatic Nerve and Back Muscles

Human back contains large and complex group

3.3 Constant pain on one side of the buttocks.

3.4 Overall numbness or having difficulty moving your foot or leg.

4 Causes of Back Pain and Sciatica

4.1 Muscle Spasms, Cramps and Strains

4.2 Lifting Heavy Objects

4.4 Sedentary Lifestyle

4.5 Poor Walking and Standing Posture

4.7 Sciatica Causes - General

4.9 Spinal Stenosis

4.10 Arthritis and Fibromyalgia

4.11 Diabetes induced Back Pain

4.13 Wrong Shoes

4.15 Exercises to Avoid

 Sit-Ups or Leg-Lifts that involve keeping legs straight need to be avoided.

d) Weak piriformis muscles: MRI scans performed on over 1000 sciatica

6.1 Health Benefits of Turmeric

Turmeric is a type of powder

6.1.2 Turmeric Helps to Control Diabetes

6.1.3 You Can Help Protect Your Brain

6.1.4 It Helps Natural Antioxidants

If you want to try getting some of the many

6.2.1 Use it in Soup or Chili

6.2.2 Add Turmeric to Your Vegetables

6.3.1 Tips for Making Turmeric Tea

One of the ways you can use turmeric

6.3.2 Start with a Pot of Boiling Water

6.3.3 Simmer Your Tea

6.3.4 Add Your Choice of Flavoring

6.3.5 Turmeric and Lemon Morning Drink

Mix the lemon juice, turmeric and honey into

6.3.6 Turmeric Smoothie Recipes

Turmeric may be a spice that is often used

6.3.7 Pineapple, Mango, and Turmeric Smoothie

This first smoothie combines the tropical

The next type of turmeric smoothie

6.3.9 Mango and Turmeric Smoothie

6.3.10 Turmeric Green Smoothie

Green smoothies are a good option when

6.3.12 Boosters for Turmeric Joint Relief Drink

An amazing anti-inflammatory remedy however that is unfortunately not so amazing

A gentle relaxant makes a perfect addition to your herbal medicine cabinet.

A perennial that is used in reducing inflammation, comfrey heals strained or pulled

Packed full of anti-inflammatory properties and anti-oxidants garlic is a true

7.1 Introduction to Stretching Exercises

 Relaxed or Static Stretching – this stretching requires you to hold a stretch

 Isometric Stretching – this type of stretching is similar to previous Static

8.1.1 Exercise One – Supine Single Knee to Chest

8.2.1 Strength Exercise One – The Hip Bridge

 Begin to slowly raise your leg in a slow controlled fashion up to about 30

8.3.1 Strength Exercise One – The Hip Bridge

 Begin to slowly raise your leg in a slow controlled fashion up to about 30

8.4.1 Maintenance Exercise One – The Hip Bridge

 Repeat for maximum repetitions (30 or more). Increase the number of

9.4 Pilates Workout

9.6.1 Sweet Marjoram Oil

10 Massages for Lower Back and Sciatica Relief