Understanding Lower Back Pain:
Four Essential Realities

What You Need to Know for Lasting Relief

Over the past twenty years treating lower back pain, I've always made it a practice to educate my clients about what I'm doing and why.

My reason for this is simple:

I've witnessed again and again that when clients become active agents in their own recovery the likelihood of lasting pain relief increases dramatically.

This is why I encourage you and every visitor to this site to start here...

Since I cannot personally evaluate and treat visitors to this site (people visit this site from all over the world), I've created videos of detailed movement therapy, stretching, and strengthening routines designed to relieve many types of back pain.

But in order for you to choose the most appropriate routines for your particular issue it's important for you to understand a few key concepts and to possess of deeper understanding of your body as a whole.


Essential Reality #1

The Body is a Tensegrity Structure

The term tensegrity was originally coined by philosopher Buckminster Fuller as an architectural term combining the words "tension" and "integrity." Looking at the structure, can you see how if you touched one part of it, the whole structure would be affected?

Our bodies are like that. Our bodies are, in fact, tensegrity structures.

What this means is that we must stop thinking of our back pain as an isolated issue in our backs and more as a holistic issue involving our entire bodies.


Essential Reality #2

The body is interconnected from head to toe
by a fascial web.

Fascia is the connective tissue that both surrounds every muscle like a glove and also interpenetrates every muscle, bone, nerve, artery and vein as well as all of our internal organs, the brain and the spinal cord.

The body's fascia forms a continuous web from head to foot without interruption. In this way you can begin to see that each part of the body is connected to every other part by the fascia, like the yarn in a sweater.

One of my favorite quotes related to the anatomy of the body is from George E. Snyder, Professor of Anatomy at Kirksville College of Osteopathy and Surgery. He remarks that,

"The connective tissues not only bind the various parts of the body but, in a broader sense, connect the numerous branches of medicine.”

Job's Body

by Deane Juhan


Essential Reality #3

The fascia can tighten, shorten, and also become adhered between muscle sheaths.

In the following short video anatomist Gil Hedley shows us how the fascial sheaths of neighboring muscles can get stuck together. Gil has a humorous pet name for the component of fascia that can cause adhesions. He calls it "the fuzz."

The "Fuzz" Speech

PLEASE NOTE: The following video contains images of cadaver anatomy which some individuals may find "a bit graphic" (as one of my friends deemed it).


The potential of adhered "fuzz" to transmit strain patterns from one part of the body to another cannot be overstated. This is why it's crucial as we get older to maintain adequate movement.

These first 3 realities help us to see two critical facts…



• A huge percentage of lower back pain occurs as a result of an interplay of forces throughout the body and…

• A huge number of back pain sufferers can, in fact, achieve lasting relief by committing to what I call the single most important self-healing strategy available...


Improving Overall Flexibility



Essential Reality #4

Improving overall flexibility is the single most powerful self-treatment available for relieving lower back pain.

This is why the benefits of stretching cannot be encouraged too strongly in dealing with lower back pain.

Improving your body's overall flexibility — not just the muscles of you back but your entire body — is the heart and soul of lasting back pain relief.

And the best part of this strategy? It costs you nothing and, most importantly, it doesn't involve surgery or drugs of any kind.



How to Begin Relieving Lower Back Pain

I have concluded that there are 3 primary areas of the body that must be flexible in order to achieve lasting lower back pain relief…



1. Flexibility of the long muscles of the legs

2. Flexibility of the gluteal and hip muscles

3. Flexibility of of the back in 4 planes: flexion, extension, twisting and side-bending



The videos and photos on this site (new videos are being added every week) offer a comprehensive variety of stretching exercises targeting all of these areas.

The first order of priority is to test your flexibility in every dimension. Once that is established, then you will know what you need to work on most.

As you begin to explore this site, please make sure to try out ALL the stretches, not just the back stretches.

It can be tempting to ONLY stretch the area where it hurts but, as perhaps I've made clear by now, doing that is a very incomplete strategy.

PLEASE NOTE: If you are experiencing so much pain that it is difficult to move, or if you've been diagnosed with a herniated disc and it is confirmed that the disc is compressing a spinal nerve, then you must consult your physician before proceeding with exercises of any kind.


Return to Top of Understanding Lower Back Pain

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I'm continually trying to make this information as accessible as possible. Please let me know if I succeeded.

Also, I'd love to know if your new understanding of tensegrity and the fascial web makes you feel more hopeful about achieving lower back pain relief? Let me know!

What Other Visitors Have Said

Click below to see contributions from other visitors to this page...

The Fuzz Speech Video Helpful 
I found the fuzz speech to be very, very informative. I have heard of fascia, asked my massage therapists many times about it (which she has been kind …

Educate to Eradicate... 
I am so grateful that I've found your site. I, too, am a firm believer that if you have some comprehension about your issue, you can help control the direction …

Fuzz Speech 
I found your web site to be useful and informative. Although I did find the 'fuzz speech' to be a bit graphic - it was a useful reminder of the importance …

Sciatica Relief 
I have been experiencing chronic sciatica for too long and found your insight about overall flexibility to be very helpful. I quickly realized how uneven …

Tight Hamstrings 
Thanks for the great website! I've always known that I had tight hamstrings but I didn't consider that had anything to do with my lower back pain. I'm …

Fuzz Speech and Range of Motion Not rated yet
I've been an RN for 25 years and always knew that range of motion (ROM) was vital to preventing contractures, but I never knew exactly what caused the …

Groin Pain Not rated yet
I am experiencing groin pain, a spasmodic tingle that is with me constantly, and is irritated by sitting. In fact I can only sit reclined with my legs …

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Your website is phenomenal! Thanks for helping anyone who might be confused when offered surgery as the only option!
—Carmen from Los Angeles, CA

I tried all of your lower back stretches. They're wonderful!
—Lee from Milwaukee, WI

Sometimes you stumble on something like this and you say "EUREKA!"
—Laverne from Pearl City, Hawaii