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do you know the 5 Esential Sciatica Exercises?
March 01, 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.

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…

Elections are Coming - Will You Vote??

Almost every country in the world is having elections this year. Every politician is promising you a better life…

If you want a better life, a life without back pain is surely a good start. Learning how you can stop back pain and prevent it is surely going to make life easier and less costly – both in time and money.

So vote for “no more back pain”it is actually the best vote you will use.

Tip of the Month - De-Stress Your Back

Why is stress related to back pain?

In reality stress causes more back pain than lifting. Stress actually tightens muscles and tires your joints. This sets you up so that when you lift you are more likely to suffer from back pain.

One of the best and easiest things you can do to help remove stress and also help prevent back pain is to breathe. When you breathe in your breathe in energy. When you breathe out you breathe out stress.

So if you breathe better, you have less stress and more energy. The beauty is when you breathe your joints move better as well. So you are helping to solve your back pain issues in more way than one.

So how do you breathe better? Simple…

Breathe normally, but count your breathing. By counting your breathing it will naturally slow down and get deeper. You don’t have to try to slow or deepen your breathing, by counting it occurs naturally and you learn from the experience. So when you walk around you have trained your breathing to be deeper and more relaxed.

So breathe in and out – count one. Breathe in and out – count two. Breathe in and out – count three. Do this until you count 36 cycles of breathing. In the X-Pain Method there is an entire section on this technique and the Acupressure points to hold while you are doing this. Adding in the Acupressure means you can remove stress and help your back pain in super fast time.

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.

Sciatica - the 5 Essential Exercises

Sciatica is a common form of lower back pain. It can be a ‘real pain in the butt’ for you and those around you. It can limit your activities so that you miss out and so do your family and friends. Sciatica can be helped and help is here…

There are 5 essential sciatica home treatment tips. Follow these and your sciatica will ease and disappear quickly.

Tip 1 – in the first 48 hours use ice. Ice will reduce the inflammation around the nerve and can stop sciatica before it starts. So put ice on the area for 10 minutes, rest for 10 minutes and then repeat the process two more times. Ice is only effective for the first 48 hours, so don’t delay using it. It can be a life [pain] saver in those initial stages.

Tip 2 – Stretch your Piriformis muscle. The Piriformis muscle has the sciatic nerve either running through it or next to it. If the muscle tightens then sciatica is common. Stretching the muscle can ease your sciatica quickly.

Tip 3 – Balance your Pelvis. The pelvis is like a foundation to a house. If the foundations are in balance, the rest of the house won’t creak. The same for back pain. If the pelvis is balance tension eases off other areas quickly. You can check if your pelvis is okay by lying down. Place a hand under each side of the pelvis at belt height.

If you notice there is more pressure on one side compared to the other then your pelvis is not balanced.

Tip 4 – Keep moving. You do not need to move fast but you need to move. If you rest and do not move at all, muscles will tighten quicker. This is why you may pain is worse in the morning after a nights sleep. Once you move your pain can ease considerably.

Tip 5 – If pain persists… seek help. This doesn’t necessarily mean consulting a practitioner. But if you have had a fall or injury, you should. Seek help from those who are experts in treating sciatica. Gain their knowledge and expertise to learn simple ways you can eliminate your sciatica with.

Sciatica home treatment is easy if you know what to target, how to target the areas and how to effectively eliminate your pain. Sciatica is a common condition, but you have the tools to make it disappear quickly. All you need to do is follow some simple tips for sciatica – these are just some of the simple things you can learn in the X-Pain Method.

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 $27.47**

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.

Q: I have disc bulges and herniations, is this something to worry about?

A: Disc bulges affect over 60% of the adult population – yet they have no pain. Disc bulges occur because there is increased pressure on the joint. As ti twists, the disc becomes under pressure and it bulges.

Disc herniations are just disc bulges that have had more pressure and hence the fluid has pushed even further out. The outer fibers of the disc are compromised and pain can become quite severe.

Saying this, a cut hand heals – so do discs. If you remove the pressure from the spine, then the discs will heal. If it is serious then you may need surgery. However…

Surgery should always be a last resort. Try conservative techniques first to see if you get improvement. If pain eases and gets better, then you have avoided surgery. The X-Pain Method has all the techniques for disc problems and to correct your spine. Fail to correct the spine and disc problems will remain.

Even if you have surgery the underlying spinal problems still exist and still need attention. Otherwise you will end up having more surgeries for all the extra discs that will “blow” because the underlying factors are still present.

So use techniques to fix the symptoms and the actual problems with your spine. Otherwise you will have ongoing chronic disc issues.

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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