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do you know to stretch perfectly in ... 6 seconds
December 06, 2007

Welcome once again to the Back Pain Adviser E-zine.

Our goals are to give you the most valuable and expert advice on back pain, sciatica and neck pain issues.

Please Remember: this e-zine is designed to be brief and informative. No doubt you are like me and do not want to spend hours sifting through irrelevant details. So the Back Pain Adviser is kept brief, with information and tips you can apply now. So on to the issue…


We have made big changes to the Newsletter. If this is your first copy of the Back Pain Adviser, then you have benefited from all the previous readers questions and suggestions.

So what has changed you may be asking…

I have received numerous requests to explain more about the techniques I use and why I use them. After all they are the most effective ways to get rid of your back pain permanently.

Also the Question and Answer Section will remain, as I keep getting a lot of questions on back pain issues that you obviously would like answers to. As for articles, well I will launch a blog soon with all the articles I write for various sites and journals. These tend to general and background information rather than techniques you need to know.

So let’s start at the beginning…

Tip of the Month:

Warm Up & Warm Down – most of you know to warm up and warm down after exercise. But you also need to do this for all exercise. Gardening and house chores are just as physical as going to a gym, a run or sport. So warm up before you do chores and then warm down.

Simply go for a 2-3 minute walk around your home or property. Bend and stretch and simulate the activity you are about to do, just with no tension. For example, pretend to vacuum, just without the vacuum in your hand. Do this for 1-2 minutes and then attack your chores.

Do this and a lot of back pain from the so called “normal” daily activity will not occur. Remember, over 90% of injuries happen in the home doing usual household chores. Warm up and Warm down to avoid these.

Things You Need to Know:

How can you eliminate your back pain, neck pain and sciatica? What techniques are good and which aren't? This section is here to teach you the many ways you can help your self to a pain free life.

Muscle Stretches

You no doubt have seen countless stretches, both on the internet and in books/magazines. Each say they have the best stretches to use for getting rid of back pain. Well I need to dispel a few myths about stretching…

There are 3 essential ingredients for a stretch to be effective. These are: how, what and when.

What you stretch is simple enough. You need to stretch the muscles that are causing your back pain. There are only certain muscles that do this and as long as you target these then back pain will ease.

How to Stretch is even more important…

The traditional stretch where you hold the muscle in a state of tension for about a minute has been long been regarded as the best way to stretch. In reality the recent studies have shown these to be ineffective. These are good to do if you have never stretched before, but if you want to quickly ease muscle tension these are very poor.

What you need to use is a Proprioceptive Neuro Facilitation stretch. PNF for short. There is assisted and non-assisted varieties, and the non-assisted is best. Why because you do the stretch your self and do not need a partner to help.

A PNF stretch gets you to place the muscle in a state of tension and then to contract the muscle. You hold the contraction (not a large force, just a 20% increase in tension) for 6 seconds and then relax. Take a deep breath in and out and repeat.

For example: in a hamstring stretch you would place your leg on a chair or bench. Lean forward until you feel the muscle being tense (pain is to be avoided at all costs - only stretch until the muscle pulls gently). Then try to gently pull your leg to the ground so that you are contracting the mastring muscle. It is only a gentle (about 20% increase in tension) force. Hold this for 6 seconds then drop you rleg to the ground, take a deep breath in and out and then repeat.

You will notice if you do this the second time you can lean further forward before you feel the tension in the muscle.

These PNF stretches are acclerated stretching techniques you can apply to any muscle.

Simple enough!

Well there are a few missing ingredients. How often is one. You need to stretch 3 times on each muscle, 3 times each day. You also need to stretch at a very important time or the muscle will take weeks to change rather than a day or two.

The reason I teach you to use these stretches is that it takes less time to do, relaxes the muscular tension a hundred times faster than other stretches, and combined with the other techniques helps to permanently rid you of back pain.

The X-Pain Method was written to give you only the very best techniques to help eliminate back pain. Remember, it is not just muscles that cause pain, joints are just as important as are weakened muscles that need attention.

The X-Pain Method

The only e-book with techniques, you can learn, that re-align your spine, gets joints moving freely and easily. The best stretches and strengthening methods and so much advice, tips and tools to remove and prevent your back pain.

**Click here to Order your Copy for only $27.77**

Your Questions:

Please remember, you can email me at with any questions you have and want answered. These can be used as part of this section, but you will also get a personal reply to your questions. So please feel free to contact me with any ideas, issues or information you want to see on the Back Pain Adviser.

I was emailed the other day with a question that most think at some time…

Q: I don't want to sound suspicious I am just making sure this is for real and to see if I get a bad feeling about it. If you tell all your patients these excersises/techniques then eventually you won't have any more patients coming to you, it just seems strange because most chiropractors fix the problem a little bit but not all way. That way they can get you coming back all the time and for years to come. I truely believe that most of the time they could fix the problem in less then a month but they would rather have the money come in for a long time. This is completely wrong for someone to do and I can't imagine how some of them sleep at night. Sorry for ranting here but I have gone to a few chiropractors and it honestly feels this way I keep coming back and its a little bit better but the treatments never end. I have to stop eventually because of cost to keep going back. I really hope you are honest about what your telling me and it will work and also fix the problem not just be a cure from pain for a week or so. Thanks again.


Answer: Hello Matt

You have described Chiropractic (Physio and Osteo are the same) quite well. They use ineffective techniques and hence problems do not disappear completely. Good for business!! This is not all practitioners, but a lot of them.

I am different, I teach my patients for two reasons – I was a product of the type of Chiropractic you mentioned, secondly if they get better they tell others. I also recommend a maintenance schedule where they come in a few times a year to make sure they are well (I look at their general health as much as their structural health) and to make sure they are doing the ongoing long term exercises to build up a resistance to problems.

Just like a warrant of fitness for a car, your health needs maintaining also. But my patients are coming in pain free and healthy, this makes my life easier and theirs. So I work differently than most other health professionals, not just Chiropractors.

The second reason is – I’m lazy. The less work I need to do in a treatment session the better. If patients keep coming back with the same back pain issue, my life is harder and more tiring. So the more I teach them, the less I need to do. Better for them in pain, time and cost; better for me as I can spend more time enjoying my practice.

There is a saying I once had on the back of my clinic door, so patients could see it as they left. It said “Feel Better… Tell Others”. Because I teach my patients now (I didn’t then) I no longer need the sign. They tell others now without prompting.

The X-Pain Method was written to help all of you become pain free. Better for you and better for me.

All the best
Dr Graeme Teague


So thanks again for all your emails. Keep them coming and if you want changes ask for them. I try to keep the material as informative for you as possible.

For those who have ordered the X-Pain Method, please email me if you need advice, direction or just for feedback. It is great to hear from you as your back pain eases and disappears. Part of the enjoyment of practicing and teaching.

Until next month

Cheers, and stay back pain free.
All the best
Dr Graeme Teague

Just click on this link to order. Or go to our web page on the X-Pain Method

Upcoming Issue of the Back Pain Adviser:

In the next issue of the Back Pain Adviser we plan to have an information on Mudra and why they are important for back pain, as well as more tips on back pain. We strive to continually give you the most valuable and expert advice on all your back pain issues.

Friends and Family

If you enjoy this e-zine and the articles and tips on back pain, then please feel free to send this to your friends or family, or they can sign up and therefore not miss any issues. Just send them this link or just click on the link and sign them up

Friends and Family

In Conclusion:

Remember, this e-zine is for you our readers. It is designed to help you understand more about your back pain and how you can help yourself. Also who to see and when. As we strive to be a leader in the structural field, your feedback is essential.

If you have any area you want covered on this newsletter or on the site, please contact us and let us know. All feedback – good or bad – is essential for us to continually grow and improve. So please contact me through the web site or via and put “E-zine” or “feedback” in the subject line. Thank you in advance for your input.


Dr Graeme Teague

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