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2 Solutions for Back & Hip Pain Your Doctor Didn’t Mention - Back Answers Newsletter #006
August 28, 2013

A Monthly Newsletter
from Lower Back Pain Answers


In this issue of Back Answers...

1. Now Available: DVDs for Self-Treatment of Iliopsoas Syndrome

2. Two Solutions for Back & Hip Pain Your Doctor Didn’t Mention

3. Two women who truly understand weight loss

1. Now Available: DVDs for Self-Treatment of Iliopsoas Syndrome

For those who missed the announcement last week, the 2-Disc DVD set for self-treatment of Iliopsoas Syndrome is now available here...

Healing the Hidden Root of Pain: Self-Treatment for Iliopsoas Syndrome

For those who are uncertain if Iliopsoas Syndrome might be the cause of your unexplained back, hip or leg pain, I invite you to read my article...

Iliopsoas Syndrome: The Hidden Root of Pain

This article explains how a dysfunctional iliopsoas muscle can be responsible for a wide variety of pain and discomfort in the back, hip, and leg that has defied a diagnosis.

2. Two Solutions for Back & Hip Pain Your Doctor Didn’t Mention

Solution #1 - One of the most overlooked solutions for many types of chronic lower back pain is to stretch and lengthen the abdominal muscles and abdominal fascia.

While it is important to have a strong and stable abdominal core, healthy muscles must also be flexible and must be able to fully lengthen.

When the abdominals cannot fully lengthen, when they are chronically short, such shortness can put a strain on the lower back.

A simple strategy to counteract short abdominal muscles and fascia is this lengthening method:

Purchase an exercise ball (Theraband is a sturdy and reliable brand). Here’s the recommended size-to-height ratio:

Height..................Recommended ball size
Under 4'8"..............45cm ball
4'8" to 5'3"............55cm ball
5'4" to 5'10"...........65cm ball
5'10" to 6'4"...........75cm ball

Lie across the ball on your back so that the front of your body is put on a stretch. You may wish to interlace your hands behind your head and neck for support. If comfortable, you could also just rest your head on the ball itself.

Make subtle adjustments in your position so that you feel the stretch in various parts of your abdominal region. Stretch out for no longer than 5-10 minutes at a time. Perform this 2-3 times a day.

For some types of lower back pain this strategy can work miracles.

Solution #2 - An extremely simple solution for some types of lower back and hip pain is a seated stretch for the gluteals and deep hip rotator muscles. This is a great option for those who need a strategy that can be done any time while at work.

To stretch the left hip:

While seated in a chair, cross the left leg over the right so that the left ankle is resting just above the right knee. A simple leg-crossed position.

Now wrap your arms around the left knee and bring it toward your right shoulder for a 2-second stretch. Don’t hold the stretch. Rather repeat a 2-second stretch for 10-12 repetitions.

Repeat on the other side.

You can view a video of this and many other stretches here...

3. Two women who truly understand weight loss

Since being overweight can contribute to back pain I am always seeking helpful strategies for my clients and website visitors who struggle with this issue.

Recently I listened to interviews with two women whose struggles with their own bodies led them to look deeply into the psychology behind the issues of weight.

By changing something fundamental in their mindsets they were both able to shed enormous amounts of weight in a healthy and lasting way.

Their journeys led them both to devote themselves to helping others. You can find out about each of them at their respective websites.

Stephanie of Trading Pounds


Heather of Half Size Me

I have no affiliation with either of these websites and have not personally used their products or services.

But my impression is that, for those struggling with weight loss, these two women have something deeper and more enduring to offer than the latest dieting fad or current exercise trend.

If you do end up working with one of these women I'd love to know your experience.

That's all for now!

Wishing you well,


by Stephen O’Dwyer, CNMT
Lower Back Pain Answers
1 Mill St. – Ste 226
Burlington, VT 05401

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