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something you need to know!
July 03, 2008

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.

However, we are still in the business of selling ebooks. Our ebook the X-Pain Method teaches you many simple and quick ways to remove and prevent your back pain.

This ezine is both a vehicle to teach you the techniques from the book and also to promote it. It is quicker to buy the ebook as the techniques you will learn will come over the coming months or the months prior to your subscription start date.

To that end, it would pay to browse through the past issues to make sure you get all the information you need to help remove your back pain.

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…

Back Pain Advice that Works!

Welcome again to the Back Pain Adviser. Are you ready to learn?

This month the site has not changed dramatically, we are in the launch phase of our new version of the X-Pain Method. This issue has another good tip you can apply now to help remove your aches and pains.

Also we will teach you how to use the PNF muscle stretches. One of the quickest ways to reduce muscle tension.

So enjoy this issue of the Back Pain Adviser and please email me if you have any questions or queries for any back pain issue you have. I am here to help you become back pain free.

Tip of the Month - Acidity

Your body should have a ph level around 7.3 which is slightly alkaline. A 7 ph is neutral and the range is from 0 (acidic) to 14 (alkaline). Testing ph can be done simply through a saliva test, although saliva is slightly more acidic and a normal range is between 6.4 and 6.8.

If your acidity increases so will a lot of aches and pains. You can help maintain a good ph balance by drinking a glass of water in the morning with a half a lemon squeezed in it and then doing the same again in the evening, will help maintain a good ph.

Something simple to do that may help with some of your aches and pains.

(you can test your saliva by using litmus paper which can be found easily through your health store)

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.

PNF Stretches!

PNF stretches have been shown to be the most effective way to reduce muscle tension and to re-educate the muscle to hold less tension long term. It is a technique that can be applied to any muscle in your entire body.

There are a few rules which make these stretches more effective, however the rules are simple:

  1. Stretch until the muscle is tight not painful

  2. Contract the muscle when stretched at approx 20% increase of tension (for example with a hamstring stretch where your leg is on a chair and you lean forward – tensing the muscle means to try to push your foot into the chair as if you were trying to pull your leg back into the neutral position)

  3. Hold the contraction for 6 seconds

  4. Relax the muscle and breathe in and out

  5. Repeat so you stretch 3 times on each muscle.

It is that simple to apply and use. If you have back or neck pain you can use these stretches effectively to reduce muscle tension. Simply follow the steps above on any muscle you feel is tight or involved with your back or neck pain. Stretch the muscle and apply the technique above.

The X-Pain Method goes into more detail on these and demonstrates how you apply these for each area of pain you may suffer.

The PNF stretch creates a rebound relaxation of the muscle without causing trauma to it. Conventional stretches take longer to do and are less effective at reducing tension in the muscle. Most importantly, PNF stretches help to teach your muscles to stay relaxed. Used in conjunction with the other X-Pain Method techniques and back pain can ease quickly and long term you can stay pain free.

PNF stretches are 100% safe to use on any muscle as the stretch is applied to a level of tightness not pain. The contraction is enough to tense the muscle and creates no trauma, but allows a rebound relaxation of the muscle in literally seconds. The rules of stretching still apply – knowing how to stretch is important, knowing what to stretch is significant and knowing when to stretch is essential.

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. I will try my best to help you remove your back pain or point you in the right direction. You will get a personal reply to your questions as soon as possible. So please feel free to contact me with any ideas, issues or information you want to see on the Back Pain Adviser.

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


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

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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