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Lower-back pain as it affect your entire posture, often referred to as “pain in the …” however my experience with lower-back pain referred to as “pain everywhere” yes I mean it! the disease take over your physical body and your soul, making you think there is no way out and this is it for your life! 

Pretty scary huh!!!

After years of suffering from lower-back pain, I came up with some best practices through some hash experiences to helps me manage the pain that was causing so many fears in my life. Due to the amount of success I achieved following those practices, I decided to share them with you.

I call my website Back Pain Fixe because this is a fix that I was able to discover through best practice at home and it does fix my lower-back pain for good.

Over the years I learn more and more about Arthritis and able to find my own fix through exercise and herbal tea. The symptom are most likely joints pain and stiffness, the older you are the worse it can be. This disease can definitely impact anyone's life. I've learned that anyone can manage your arthritis pain naturally without have to depend on or addicted to any drugs, depend on the deterioration level. 

In this article I will share with you some best practices that I've used over the years to come up with some specific ones that work the best and adopt them to make quicker recovery when encounter sudden flares that make us swears like a …..and can be very irritated to others. Sometime we just forgot how to be polite due to the hash pain feeling like it take over the entire body.

The same process that I used to help me clear out most of the pain and be 90 to 100% pain free most of the time, standing right! So far it is very consistent with 6 years in a row, I think that's pretty them good for someone with arthritis!

Let's dive In.


Inflammation play a major role when it comes to arthritis, therefore keeping inflammation under control can go a long way for people suffering from this disease, how to do that? 


Properly  respond to inflammation

  • I try to Eat as healthy as possible, that includes eating less fat food, stay away from process food as much as possible. I try to stay organic as much as I can but organic can be pretty expensive however sometime we must adapt to what important in our lives. I use olive oil to help preventing clogged into the arteries which also help with the inflammation. I introduce more green and fruit into my diet 
  • I introduce a daily stretch series, this is when encounter extreme flare situation,starting with a 5 minutes cardio, which could be Biking, treadmill, walking or even running outdoor when it feels comfortable to do so
  • When it's flares up the pain can be very strong, this is why managing the pain by keeping the joints and the muscles lubricated so the muscles don't get to the point where they start shrinking. By doing this daily exercises it keeps the body in check and minimize inflammation risk, I even gain back a couple millimeters in  my height that was lose due to muscle shrinking…whoo excellent!
  • Followed with the yoga rope very useful to keep them legs from retracting and able to touch your toe again. I exercise with specific type of rope, the yoga rope is the best as it firm, good grip overall it will get the job done
  • I try the elastic rope before and the result was not the same as they are stretched and less control.
  • Over the years I found that posture control also plays a great role when it come to a faster recovery from a suden flare.
  • The four sides bend to keep the body centered, It considered to create and maintain a good balance by keeping the back posture centered , those includes: 5 second hold forward bend; 5 second hold backward bend; 5 second hold each left and right side bend increase holding time as progress is made
  • I use hot pack before exercise to help loosen the muscles
  • I use cold pack after exercise to cool down the muscles. I perform those exercises combined with some other practices that will share with you in other posts, they keep me moving almost pain free for the past 6 years

    Forward bend

  • I first started by standing up with both legs locked, (keep legs straight as possible without bending)
  • Bend forward slowly to reach as far as possible and a pain level that I can tolerate, than stop
  • Hold in place while counting 5 to 10 seconds then release (I go-slow when first started during extreme flares) increase count and stretching as progress is made.
    Note: It almost impossible to reach the floor when first started, as seeing in the picture, it is a work in progress to reach that goal.

Backward bend:

Backward bend
  • Stand straight up with legs locked
  • Hold waist with both hands
  • Start bending backward slowly to reach as far as possible to a pain level that I can tolerate, than stop
  • Hold in place and count 5 to 10 seconds then release, I go slow when first started, Increase count as progress is made
Side stretch to the left:
  1. Stand straight up with legs lock in place
  2. Raise right hand straight up in the air
  3. Cross right hand about one foot to the left above the head
  4. Slowly bend toward the left until feeling the pull on the right side, then stop
  5. Count 5 to 10 seconds then release
Side stretch to the right:

Repeat step 1 to 5 on the opposite side, increase count as progress is made

Exercise phase 2

This is when starting to feel a little release with the stiffness. Now I'm looking to straighten the muscles in other to gain the balance that I'm looking for. The moment that the inflammation flares up it's a slow process to recovery, this is why it's imperative to start exercise slowly than increase as the body ask for it.

Well I learn the lesson the hard way, I have learned that: keeping up with the stretches, the right diet and a comfortable bed, decrease further chances for inflammation which is causing all those stiftness.

Using existing furniture that already in the house to release pressure out of my back
  • Useful stuff around the house such as a table chair, this is when I started to feel just a little better from phase one
    Use your kitchen table chair to stretch your back

    stretching. Considering the time it's flares up, about 4 to 7 days later, depending on length of time waited to start stretching from the time it flares up as it could be a lot shorter than 4-7 days if starting sooner, just follow the body.
    How to:

  • Sit on the chair as I normally do, starting with a straight back posture, I bring one leg up slowly across the other leg, for the first time it hurts like crazy, I take the time bringing the leg up slowly! I had to try several times before I reach the target which is to finally bring the leg up across the other leg
  • Of course, I use my hands to help bringing the leg up as it is still hurting so bad, there is no way to bring it up without some sort of helping hand
  • Now that the leg is up, slowly I bring the chest toward the knee as far as I can tolerate the pain and hold for 5 to 10 seconds then release. I conducted this twice on each leg twice a day
    Using a rope to losing up the legs
  • Rope stretches: This is one of the most successful stretching that I never experienced before, it helps me gain strength and confidence especially during stairs climbing, as it help to align the joints.

Take the Diet in consideration

I realize when suffer from inflammation there are certain food that I shall avoid in other to minimize the risk of the inflammation getting flared up, some of them are most of the time in how kitchen right within our reach.

Just to name a few:

Fried food, processed food, High fructose corn syrup, excessive alcohol consumption,  excessive Salt consumption, Refined Carbs, gluten, not getting enough sleep, I found out none of this stuff goes well with someone suffer from arthritis as they will increase the inflamation risk factor.

Although all this food are worsened the inflammation but we cannot stay away completely from them as a lot of them are usually part of our cooking diet, but at least I manage to consume them moderately which is a big factor when it's come to inflammation.

Now Considering on how I Sleep

One of the specific time the back hurt a lot is when getting out of bed in the morning, my back use to be very stiffed in the morning until I conduct a research on the mattresses.

I find that using a good mattress can definitely help regulate my posture by a greater margin than I thought. I made a purchase buying a posture control bed, wow that was the best investment that ever made in my life.

After combine the exercises, take good control of my diet and made that superb bed purchased, I went from 50 to 80% pain free. I think this was a great milestone to reach.

Time to rejoice!

Well the effort has paid off

As I focus on these essential exercises I see progress day after day.

My inflammation used to flare up every time a season changed or whenever it feels like it and can last up weeks or months later, depend on the aproach! since I introduced these series of exercise, control my diet regimen, sleep on a bed that control the posture, I can tell you this, my life is change for the better, I sleep better, I can run up to 5 miles now non-stop at 53 years of age.

At this moment, the inflammation is still somewhat making appearance but with very little impact on the body movements.

I know not all of you are able to adapt to certain exercise by yourself, however I have conducted some research and found some establishment that may be able to help, note: I have not use those establishment before but they have a prety good review that i can count trust. If interested, you can try them out here.

Now I'm a pain free man at 90% most of the time and I hope you are able to gain the same or better result with exercises.

Best equipment & gear to help manage a good posture

Minimize your lower-back pain, using natural resources that won't degrade your life span. After extensive research those equipments and gears to be the best in the today market, base on comfort and durability.

  • A good recumbent bike, Treadmill  outdoor running or walking is also great stretching rope, is essential the firm ones are better like the yoga rope, but not the elastic ones for a better grip and control click here for a good rope
  • A good mattress to sleep, to help maintain the good posture you gain from exercise click here
  •  consuming food with less inflammation risk, a guide to food with less inflammation rate click here

Disclaimer: You should not stop taking any medication without consulting your doctor. The problems you could cause could be horrific, and dangerous. Also, the same goes for exercise. Speak to your doctor unless you know the cause of your pain.

If you are not comfortable to perform those exercises on your own, you can join with professional here to guide you

I hope you gain something from this article, be well!

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