Get Your Low Back on Track! 30 Days to a Healthier Spine

If you struggle with low back pain, you are not alone.  Back pain is one of the most common physical ailments, affecting 8 out of 10 people at some time in their lives. Low-back pain (LBP) costs the nation an estimated $50 billion each year and is also the most common cause of job-related disability.

In the United States alone, statistics show that nearly 31 million people suffer from some sort of low back pain, and according to the American Chiropractic Association:

• One-half of all working Americans admit to having back pain symptoms each year.
• Back pain is the second most common reason for visits to the doctor’s office, outnumbered only by
        upper-respiratory infections.
• Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions,
        such as inflammatory arthritis, infection, fracture or cancer.

It can be overwhelming to experience such discomfort from head to toe and unfortunately, our traditional medical system does not usually have much to offer when it comes to chronic conditions, including lower back pain. Not surprisingly, orthopedic surgeons prescribe surgery – it’s what they do and what they know best. Many times it treats the symptom, not the cause -- surgery does not address the muscle injury or weakness or a lifestyle habit.

It is important to know where your pain originates from.  If you have low back pain, it may be directly related to your head hanging forward in the “computer hunch” position and you probably have neck and shoulder issues also.  The minute those erector spinae muscles in the neck and upper back become over-extended, the mid-back will then over compensate for the weakness.  When the mid-back has also become overstretched, the low back will then take over.  Once the low back is taking on too much, you will experience pain and discomfort in the sacroiliac joint and probably the hips.  If the sciatic nerve becomes compressed in the process, you may find yourself with shooting pains down one or both of your legs as well.

MYTH #1 – My chronic low back pain is caused by a problem with my bony spinal structure.

MYTH-BUSTER #1  -- Well, yes AND no!  Muscles, tendons and ligaments hold the vertebrae in place. If your spinal or abdominal muscles are weak or strained, the vertebrae are unsupported and will move much more than they are supposed to. This may damage discs and narrow the openings where the nerves exit from the spinal cord.

Compression on the nerves is the primary cause of pain in the lower back.  Since compression is caused by the shifting of the vertebrae which are supposed to be held in their proper place by the musculature of the back, it's reasonable to pinpoint muscle weakness as a main cause of compression which, in turn, causes the pain.  This is GOOD news because it is easier to strengthen your muscles than it is to change your actual bone density, though you can certainly work with supplements, nutrition and other modalities to help strengthen the bones.

Nerves branch out from the spinal cord all over the body.  They thread through small openings on either side of each vertebrae.  As the vertebrae slip or the openings shift or become blocked or smaller, the nerve gets squashed or pinched -- OUCH!  If you have a chronic low back condition for years and don’t do anything about it, then YES, it can eventually lead to osteoarthritis, bone spurs, etc.  But, no matter where you are on your path, it's never too late to strengthen the muscles all around the spine and experience the benefits and decrease, if not eliminate your pain and discomfort.

Sometimes it’s not a BIG movement or injury that may result in low back pain, but the simplest of movements, such as picking up anything from the floor, lifting a child, reaching and/or leaning forward without bending the knees. Other things which can cause pain and discomfort in the spine are poor posture, osteoporosis, being overweight, and psychological stress.  Back pain can also directly result from disease of the internal organs, such as kidney stones, kidney infections, blood clots. You should consult your primary care physician to rule out any of these diseases as the cause of your pain.
 
 

MYTH #2 – I am in pain when I move, therefore all of my problems will be solved if my spine is immobilized.

MYTH-BUSTER #2 -- Some people may not understand exactly what a “fusion” is – the vertebrae (more than 2) are locked together with some sort of metal hardware/plate and/or bone graft which prevents movement.  It stabilizes, but also immobilizes the area.  The spine is meant to be mobile, so this type of invasive surgery can cause other problems in the long run as other vertebrae and discs end up over-compensating for the fused area.  Sometimes this surgery may be your only option if you have waited too long and done nothing, but it should be your very LAST resort.

Let’s say you have surgery and everything goes well – seems like it solved the problem.  When you return home though, you come back to the same house, the same chairs, the same desk, the same job and the same lifestyle and habits.  In short, your life has not really changed.  Your habits and work spaces are completely the same.  And now you have an immobilized spine.  This program can still help you build some strengh back up.  If you are under a doctor's supervision, please consult them and then try the yoga link.
 
 

Raven's Story

My name is Raven Sadhaka and I herniated my L4-L5 disc when I was 16 and re-injured it periodically over the years from lifting without bending my knees or twisting/moving my spine without paying attention.  That original injury haunted me for years, never completely healing.  I somehow struggled through that time.

It wasn’t until I was 26 that I actually found out what had happened to my lower back: a chiropractor took an X-ray of my spine in order to treat me for whiplash suffered in a car accident. He noticed my L4-L5 area had developed scar tissue from a half-healed herniated disc. His treatments helped both my lower back and my neck for a limited time. Unfortunately, I was rear-ended in my car two more times within the next two years.

In 2001, I threw my lower back out again badly by lifting a heavy box. My physician sent me to an orthopedic surgeon to get an opinion. The surgeon told me I had the beginnings spondylolithesis (where one vertebra slips forward over the one below) in between the L4-L5 vertebrae (the area I had originally injured at 16) and that I would only be able to get rid of the pain by having a spinal fusion. I was only 37 years old and this idea horrified me. I decided not to go back and did not consider surgery as an option. There had to be another way.

I had already been through physical therapy and though it did help with some strengthening, it seemed like there was still a LARGE piece of the puzzle that was missing. So, I went back to my yoga practice, this time specifically for therapeutic purposes, and it has brought me to where I am today – healed and whole.
 
 

I believe that it’s a terrible mistake to allow people to think that limiting their range of motion will actually alleviate their pain permanently. The truth is there will be relief, but chances are quite high that it will only be temporary.  One is much better off doing a little bit more work to strengthen the muscles surrounding the area and allowing them to do their job of holding the spine in its proper alignment, than locking the spine into a permanent, immovable position.

I have tested out this theory and proven it for myself – I have essentially been my own “guinea pig.” Once you have a weakness in the lower spine it requires much more mindfulness to heal and strengthen it, but it can be done. You can heal yourself naturally if you do something about your condition AS SOON AS POSSIBLE!
 
 

My spine has been through a lot and I am prepared to share with you
exactly what I did to heal my own lower back.

My lower back has been in great shape for some time now. I can push up into a full wheel pose (as in the photo) on my own or over a balance ball. It is difficult to believe that there was a time when I could barely walk, sit or stand up straight without pain or discomfort.  It took me a long time to get back to this place and I still must keep up my daily practices to help my low back stay healthy.

I used to do this pose when I was a little girl (we used to call it "bridge" back then and we had no idea what "yoga" was!) and doubted that I would ever be able to get there again. This is still a work in progress… eventually, my feet will be completely on the floor and my shoulders and elbows will line up over my wrists and hands.
 

I am SO GLAD that I did NOT have the fusion surgery!!

Motion is the lotion!

PLEASE NOTE: This is an advanced yoga pose so please do not try this without the guidance of a registered and certified yoga instructor.  It must be gradually worked into over time.

 
Over the past eight years I have consistently strengthened and stretched my spine and have resolved the weakness in my L4-L5 lumbar area. During this time, I have also worked with many individuals in my private yoga therapy practice as well as in group classes to help them alleviate their low back pain and stretch and strengthen their spines. As a result, I created a comprehensive 30-day program for spinal health.

I started working with Raven because I was 42 years old and felt like I was 70. I was having difficulty standing up straight after sitting for an extended period of time…After doing the program…, I felt energized, flexible and had no more problems going from sitting to standing. I found a new awareness in my body and now I am able to adjust what I need. I can incorporate the poses she taught me into my day when I need them. My hips and lower back feel great!”
– Leah S.

With my program GET YOUR LOW BACK ON TRACK, you get not only the benefit of my own personal experiences with low back pain and recovery, but my 24 years experience as a yoga practitioner; my experience as a professional yoga educator, yoga therapist, licensed massage therapist, certified positional therapist and Ayurvedic Yoga Specialist-in training.  It is like having me with you in print, in photos and on CD, giving you personal coaching and encouragement as well as providing you with the methods that I used to avoid surgery and heal my lower back.

"Your book is fabulous! I love your down-to-earth, encouraging, compassionate voice -- it feels as if you are a warm friend/teacher helping readers through their issues and their transformation!  The level of anatomical detail is just right... each chapter is very digestible."    -- T. Weinstein, Canaan, NY

Don’t put it off any longer!

Don’t just live in pain and hope the problem will go away – it won’t!

Make a choice to take care of your low back pain NOW while you still have options.

Make the choice to live PAIN-FREE!
 
 

ORDER NOW!

 
 
 

You Can Get Rid Of Your Pain The Natural Way,
Without Drugs Or Surgery

MYTH #3 -- I can't get through my day without taking pain medication. It's the only relief I get.

MYTH-BUSTER #3 – Painkillers are NOT the only way to control your pain.  Remember, low back pain is the result of some sort of compression on the nerves. You can relieve your compression with breath and movement.  I cannot personally "heal" you, but I can show you how you can do this for yourself!

This program will give you new and easy-to-use tools to help alleviate your pain and strengthen your abs and low back. My goal for you as the reader and practitioner of this program is to come out at the end of the 30 days feeling RELIEVED, ENERGIZED and EMPOWERED!  You deserve to have a PAIN-FREEbody, and a PAIN-FREE life!!

“After taking sessions with Raven, I have actually come to believe that the pain can be alleviated [through movement].… The movements and poses she suggested for my lower back pain have given me some tremendous results.” – Aadi K.

Well, they are not really secrets!!  In fact, some of this information is really quite simple and basic.  We’ve just forgotten that we have these “tools” at our disposal and need a big reminder and some re-education.  I am here to deliver that reminder to you and prepared to help you re-educate yourself so that you can become an EXPERT about your own body.

Through my program, you can have me as your own personal Wellness Coach for 30 days, well, actually, on an unlimited basis, FOREVER.  Once you own the program you can take yourself through it repeatedly, as many times as you need to do it – it’s YOURS for life and I invite you to read the chapters and go over the different affirmations, routines, tips and lifestyle ideas whenever you need to.

Normally, information and expertise like this could cost your hundreds or thousands of dollars, and I USUALLY offer this program for $35.99, but because of our current economy, I am offering this complete program to you for the low price of $29.99!! I don't want people to put off their health and healing because of a difference of 5 or 6 bucks!!  The time is now -- if you are stressed and in pain and you don't do anything about it NOW, it is just going to get worse!
 
 

$29.99 gets you the
COMPLETE 30-DAY eBook PROGRAM.
 

ORDER YOUR PROGRAM NOW

And get a bonus package which includes:

A one-hour audio CD of Guided Visualizations for Healing Lower Back Pain
10 Easy Ways to De-Stress
10-Minute Desk Yoga Routine
Low Back Pain Clinic Checklist
Ergonomic Guidelines for Sitting and Standing
 

ORDER NOW!!

I am pleased to offer you this program through PayPal's shopping cart. PayPal is a widely used and respected (and secure) platform for accepting payment. There is no charge to the buyer and it is absolutely FREE to set up a PayPal account if you don't already have one.

If you are nervous about using a credit card on the internet, with PayPal's secure system, you have other options.

Once payment is received and cleared, you will be sent a link where you can download GET YOUR LOW BACK ON TRACK: 30 DAYS TO A HEALTHIER SPINE, along with your bonus materials. You will be asked for your snail mail address as I will need to ship you the audio CD of visualizations.
 
 
 
 

Thank you for your interest and support

and here's to your new, PAIN-FREE life!
 
 

Raven Sadhaka Seltzer
MA, RYT-500, AYS in-training