A STRONGER BACK IN
7 DAYS!
FREE REPORT FROM THE OSTEO HEALTH GROUP
“Is your back pain making you feel fed up, irritable, angry,
tired or frustrated? Have you had treatment that hasn’t
helped you? Are painkillers not working anymore?”
“Do you want to feel better & stay better?”
Sign up for a FREE report about how to make your back BULLETPROOF.
A STRONGER BACK IN
7 DAYS!
Are you having trouble lifting your children? Are you in pain when you sit at your desk? Is your
back pain stopping you from playing sport? Are you waking up with a stiff back every morning?
Are you gaining weight because your back pain stops you from exercising?
Eight out of ten people suffer from back pain worldwide. The Osteo Health Group has
successfully treated thousands of people with back pain like yours. We understand back pain
and its causes. We understand how to relieve your back pain. This means you have come to the
right place if you want long-term relief.
Do you want to make your back BULLETPROOF? Then there’s a secret to long-term success that
you need to know about.
The secret is…you need to strengthen the core muscles that support your back. Your
therapist won’t tell you this, your doctor won’t tell you this, and your friends won’t know this.
You will continue having treatment after treatment, spending an absolute fortune. You will take
anti-inflammatory after painkiller. You will get your friends telling you to see their therapist,
who’s fantastic.
What you will not realize though is that without strengthening your Core Activators YOU WILL
NOT get LONG-TERM RELIEF.
That’s right. In many cases, the cause of back pain is weakness of the stabilizing muscles that
make up what are called the Core Activators. Strengthening these Core Activators is vital to
eliminating your back pain. Treatment alone will not be effective in getting rid of your back pain
in the long term.
By exercising your Core Activators you will develop a strong support structure for every day
activities. Think of these supporting muscles as the scaffolding of a building or the concrete
between the bricks of your home. If you have weak scaffolding, your structure will be prone to
everyday stresses and strains & eventually it will break down.
To strengthen the Core Activators we recommend exercises that challenge these muscles to
make you stronger.
I am going to give you 3 of my favourite exercises for strengthening your core,
ABSOLUTELY FREE!
My three favourite exercises are easy to do and can be performed even if you have back pain
right now. You will feel a difference straight away.
“3 of my Favourite Exercises To Help Make
Your Back…BULLET PROOF!”
If you suffer from back pain due to weakness of your Core Activators you will benefit from my
three favorite core stability exercises. I like them so much, I do them regularly myself,
recommend them to all my patients, family and friends, because I know they work.
These fantastic exercises are not only great for the low back but they help strengthen the
buttock muscles & the hamstrings (muscles at the back of the thigh). Strengthening these two
areas are also vital for a strong back and a strong core.
WARNING
This report and the advice contained within it are general in nature and not specific to any type
of back pain. Back pain can arise from many causes. It is our advice that you consult a health
professional in order to correctly diagnose the cause of your back pain before commencing any
exercise program. The Osteo Health Group takes no responsibility for any adverse outcomes
after performing these exercises. As with any exercise program you should seek professional
advice before starting. If you decide to perform these exercises, you do so entirely at your own
risk.
If you would like professional advice about how to safely perform these exercises, please
contact the clinic. We have highly trained Osteos at our clinic who specialize in core stability
training. They have the advantage of being clinically trained to recognize and treat lower back
pain as well as rehabilitating back muscles.
EXERCISE 1: CORE ACTIVATOR EXERCISE
This exercise is a great place to start if you haven’t done a lot of exercise recently.
The core activator exercise is designed to switch on your core muscles in a gentle but very
effective way. It is easy and painless to do.
Lie on your back on the floor with your knees bent (pillow to support your head). To switch the core
muscles ‘on’ you need to use any one of the following cues:
•
Think of the area where the anus is located. Think about winking or squeezing the anus, as if you
are emptying your bowels.
•
Think of the area around your tailbone. Imagine a piece of string attached to the tip of your
tailbone and you are pulling it up towards the belly button.
•
Imagine a piece of string under your thumbs in the above picture. Imagine that piece of string
shortening and thus drawing your thumbs together.
Once you have mastered the tensing of the core muscles, now it’s time to hold the contraction
for about 10 seconds. Just count to 10 while you hold the contraction. Repeat this 10 times.
You should perform these actions without moving your back, legs or any other part of your body. A
common mistake is to start bearing down through your pelvis or to tense the strong superficial tummy
muscles or where your six-pack is! You will know that you are not performing the cues correctly because
you will probably be holding your breath.
“How do I know if my core is SWITCHED on?”
One way to tell if you are your core is switched ‘on’ is to locate the boney prominences at the
front of the pelvis. Slide your thumbs about 1 cm towards your belly button. Gentle apply some
downward pressure using your thumbs. You should feel the softness of your core muscles
under your thumbs (pictured above).
Now when you are performing the core activator exercise, you should feel a moderate to strong tensing
right under the pads of both thumbs.
It may take you several attempts to get this right. Keep persevering with your technique.
Once you have mastered this ‘activation of the core’ you will be able to turn it on at will, whether you
are lying down, sitting, standing or exercising.
One more thing!
“Remember to breath!”
A common mistake is to concentrate so hard on correctly tensing the core muscles that this
often leads to holding your breath. Be aware or ask someone to watch you while you do this
exercise to make sure that doesn’t happen.
You might be wondering how this exercise relates to any actions you might perform during the
day. How is it going to help you carry the shopping out of the car, sit at your desk without back
pain, play golf with freedom & ease.
The answer is that you have to get back to basics.
You have to learn to activate your core muscles lying down at first, as it is the easiest position to
feel what should happen, and it is the easiest position to hold a steady contraction of these
muscles.
Try the exercise in this position for a week, once a day. Once you have got the hang of it, you
can then try the same exercise in four other positions, standing, sitting, lying on your right side
and then on your left.
Well done!
You have now completed the first and most important of all the 3 exercises in this report. If you
spend the time to get this one right, you will find all the other exercises much easier and more
effective. So don’t fall into the trap of trying to rush this one in order to get on the more active
exercises.
Remember-basics, basics, basics!
And most importantly-it’s the foundation to long-term back pain relief.
EXERCISE 2: BUTT BRIDGE
This is a great exercise when done well. It is more advanced than exercise 1. You should only
attempt to do this once you have mastered the Core Activator Exercise.
You will need a Swiss Ball; available from our Bak Shop (hyperlink). When you purchase a Swiss
Ball from the Bak Shop we will not only give you a great quality, puncture proof ball but we’ll
throw in a starter exercise program too!
Start in the above position. To get into this position sit on the ball and walk forwards while you lean back
onto the ball. Make sure you start this exercises with your head resting on the ball.
Lie in the above position for a minute or two just to feel the balancing required to stay still whilst lying
on the ball. This position is not only the start of the Butt Bridge exercise but it’s a great mid backstretch
too. Just holding this position is enough to relieve the effects of our daily ‘hunching over’ activities such
as sitting at a desk all day, carrying, eating at a table, walking the dog and weeding the garden.
When you are ready, engage your core muscles shown previously in the core activator exercise & lower
your bottom towards the floor in the direction of the red arrow. After you have lowered your bottom,
then raise your bottom to the original starting position. Squeeze your buttocks when you reach the
starting position as hard as you can, count to 10. Repeat this 10 times.
•
Make sure you keep breathing during this exercise.
•
Don’t arch your back when you get to the starting bridge position, stay neutral and concentrate
on squeezing your buttocks for 10 seconds.
•
Keep your feet apart to stabilize your body whilst lying on the ball. If you don’t feel stable in the
starting position, move your feet wider apart & really try to engage your core muscles.
•
Always keep your head resting on the ball to protect your neck.
EXERCISE 3: THE PLANK
The plank is an advanced exercise, which should only be performed once you have mastered the other
two exercises in this report.
It’s exactly as it sounds; you should look like a horizontal plank of wood when you perform this exercise
correctly.
This exercise is great at activating the core muscle stabilizers around your tummy. You will also increase
your core muscle endurance depending on how long you can hold this position for. The world record for
holding this position is 4hours and 40 minutes! But don’t try this time at home.
To get into this position you must first lie face down. Bend your elbows and lift yourself off the ground
so that you are contacting the floor with only your forearms and your toes.
•
Engage your core muscles (remember the core activator exercise). Turn the core ‘on’.
•
Tighten your buttock muscles.
•
Don’t raise your bottom up in the air. This will form a pyramid shape not a flat plank shape.
•
Don’t arch your neck backwards or hunch it forwards.
•
Keep your elbows at 90 degrees.
•
Don’t bend your knees,
Start with 15 seconds and work your way up. When you finish, lower yourself to the ground slowly by
bending your knees.
WARNING
The Osteo Health Group takes no responsibility for any adverse outcomes after performing
these exercises. As with any exercise program you should seek professional advice before
starting. If you decide to perform these exercises, you do so entirely at your own risk.
If you would like professional advice about how to safely perform these exercises, please
contact the clinic. We have highly trained Osteos at our clinic who specialize in core stability
training. They have the advantage of being clinically trained to recognize and treat lower back
pain as well as rehabilitating back muscles.