A natural athlete moves from his hips, never from his back or knees. The following tests will assess your ability to move at your hips in an athletic way. Breathe If your breathing habits are faulty, you're much more likely to suffer from chronic pain because shallow breathing reduces blood flow to the spine and increases tension and stress. The primary breathing muscle is the diaphragm - connecting the bottom of your lungs to your spine. You can visualize and feel your diaph

If your chronic pain is greatest upon waking up, one likely cause is your sleeping posture. Finding the right sleeping position can ease discomfort and improve sleep quality. Among various options, side-lying and back-lying positions stand out as the most supportive for those dealing with persistent pain. This post explores why these positions work best and how to adjust them for maximum comfort. Choosing the Right Pillows and Mattress The right bedding can make a significant

If you’ve recently experienced back pain, read this article to take the first steps to recovery. Back pain can make even the simplest tasks become difficult. Bending over to tie your shoes or picking up an item from the ground can feel daunting. Thankfully, there are effective strategies you can adopt to protect your spine and maintain your daily activities. The following four techniques—hinge, lunge, squat, and golfer’s lift—can keep you mobile and help you move safely, all

A limit in strength can be a major contributing factor to your back pain. If you lack strength in areas like your core, hips, and thoracic spine, then your low back will have to work harder than it should and this additional stress can cause chronic pain over time. Core Strength Perform the Deadbug by extending the opposite arm and leg, hovering over the ground for 5 seconds, and then returning and repeating on the other side. Complete 10 reps. Perform the plank with a should

Have you ever wondered if a lack of mobility is contributing to your back pain? In order to function and perform well, certain areas of the body need mobility, while others require stability. A common cause of chronic back pain is a hypermobile lower back with tight hips and thoracic spine. The following tests are used to analyze your mobility to identify potential weak links that can be contributing to your chronic back pain. Lower Limb Mobility The feet and ankles form the

Chronic pain is associated with elevated levels of stress and an overactive nervous system. Breathing can fix this. This article explains how to breathe well and introduces 4 breathing tools you can use to improve your life and reduce stress by controlling your nervous system. Breathing and the Nervous System Our nervous system includes the part we control (somatic) and the subconscious part (autonomic) that regulates the body's involuntary actions. This subconscious, or auto

If your posture is off, you're gonna have a bad time. Review your posture to identify potential causes of your pain and opportunities for...

Identify functional causes of your back pain. These intolerance tests will help us identify patterns of your back pain. For some people,...

Trigger points are painful bundles of contracted muscle fibers commonly caused by poor posture and movement habits that distort your...

We're not meant to sit for long times. Better positions like half-kneeling, standing with wide feet, or various ground sitting positions...

Staying hydrated is essential for your health and fitness goals because if you're dehydrated life kind of sucks. Headaches, stomachaches, muscle soreness, low energy, and a million other negative symptoms are likely if you don't have enough water, BUT, it's not just water that we need. We also need electrolytes so our body can absorb the water into our cells and transport it efficiently. This article will explain everything you need to stay hydrated including water and electr

Sleep is essential for you to live a happy and healthy life. Here are the top strategies I've learned to improve sleep. Before Bed: Sleep...

Many different things can impact digestion and in this article I explain 9 different things to consider if you have digestion issues...

The cholesterol narrative has been oversimplified and exploited for profit, not health. In this article we review the science behind...

We've all been there: after a day filled with balanced meals, a sudden urge for snacks hits as night falls. But why does this happen?...

This article is going to help anyone dealing with back pain related to sitting. I provide my experience, how to sit better, and options...

Try this yourself. Be tall and place one hand on your low back and the other at the back of your neck and lean back slightly to feel...

Walking is something we take for granted, but sedentary living can cause us to adopt walking habits that are less than ideal. This...

Here are the 6 shoes I wear and recommend to my clients. Lems Shoes Men's Primal Zen Size: 12.5, Price: $130 These are a great shoe to...

We’ve all heard the warnings: slather on sunscreen or risk skin cancer from the sun’s rays. But what if the narrative’s been flipped?...

Here are the postures that have helped me and my clients find chronic pain relief. These postures help to decompress your joints, relieve...

Are you considering visiting a chiropractor for your lower back pain? In this article, I explain how chiropractic made my back pain...

Here I explain food labels and what to look for so you can make more informed decisions. Food Packaging Claims These phrases mean nothing...

Did you know back pain is the most common yoga injury? In 2017 I began practicing yoga 2-3 times per week to help my back pain and my...