Back pain management 

Find out how you can manage your back pain without medications, procedures and surgery

Table of Content


Egoscue Postural Exercise

All our joints are linked together. Our ankle position will affect the knee; knee will affect the hip and pelvis position. Pelvis position will affect your whole spine, including cervical spine, which in turn will affect the position of your jaw. So, sometimes, old ankle injury will cause chain of compensations, which will lead to jaw pain. So instead of working on the jaw, one may look at other joints' function.

Below are several videos that may help you with you lower back pain. Each video contains three exercises that can be done in the comfort of your home and does not require equipment. 

Those are postural exercises from Egoscue Method. This is the best postural therapy that I found. 

Please look at all of those exercises and try them all. You will find a set of 6-12 exercises that will work for your pain. 

Exercises for lower back pain

Exercises for Sciatic Pain

Exercises for SI Joint pain

Sacroiliac (SI) Joint Belt

Sacroiliac Belt re-establishes the joint’s normal motion by helping maintain the correct balance of resistance and resilience.



Wear the Sacroiliac Belt just above the leg bones that protrude from the sides of your hips (trochanters). First close the belt tightly around your hips, then pull the two elastic bands around toward the front. To ensure the best fit, always put the belt on in this manner.

SI belt

During painful episodes, wear the Sacroiliac Belt should be worn as much as possible during the day and night. If irritation or rash is encountered while wearing the belt, discontinue use and see a doctor.

For maximum safety, support, and to help avoid pain, the Sacroiliac Belt should be worn whenever you engage in activities involving bending, lifting or twisting. Because constriction of the abdomen may alter blood flow in susceptible people, it is advisable to check your blood pressure with use of this or any other belt.

Exercises for Knee Pain

Exercises for Hip Pain

Exercises for Plantar Fasciitis

Foundation Exercises

Foundation Training is a simple solution that gives you the means to change the way you move and correct the imbalances caused by our modern habits. Through a series of body-weight exercises, Foundation Training activates your posterior muscle chain, anchors the hips, decompresses the spine, and teaches you to take the burden of supporting the body out of your joints and put it where it belongs; in your muscles. No matter your age or your fitness level, Foundation Training puts you on the path to wellness.

Other things to consider

Back pain is most often traced back to one primary culprit: compression by gravity. The Teeter DECOMPRESSES the spine using gravity and your own body weight. This is the secret that no other solution can provide - and why Teeter is able to offer relief to so many back pain conditions. Now you don’t have to mask symptoms with medication or resort to invasive surgery - simply invert with a Teeter for just a few minutes a day to gently decompress the spine and target pain at the source… naturally and in the comfort of your own home. The greater the angle, the greater the stretch, but you never need to fully invert to experience relief. You’ll not only feel better, you’ll look better thanks to improved alignment and better posture. And with less muscle tension and improved flexibility, you’ll move better.

Tense muscles can cause pain, muscle spasms, misalignment of the spine, over-stimulation of nerves, and a lack of oxygen-rich circulation. Inverted decompression uses gravity and your own body weight to gently stretch and relax muscles, increasing circulation and reducing tension.

When vertebrae are misaligned, your body is no longer supported by the alignment of your bones and must be held upright with soft tissue instead. While inverted, the spine elongates and supporting muscles relax, so that with gentle stretching the vertebra has the opportunity to move back into alignment.

Clinical studies show that inverted decompression takes the pressure off the spongy discs between each vertebrae, allowing nutrient-rich fluid to be absorbed into the disc and increasing disc height. A plump disc is a happy disc, resulting in better shock absorption and flexibility.

With discs that are hydrated to maintain proper height and greater space between each vertebrae, the space for nerve roots to exit the spine column increases, reducing painful pressure and pinching on nerve roots.

Teeter has the only inversion tables on the market that are FDA-Registered 510(k) Medical Devices, indicated for

  • Back Pain
  • Sciatica
  • Spinal degenerative joint disease
  • Spinal curvature due to tight muscles
  • Muscle tension
Back pain
  1. Herniated discs
  2. Degenerative disc disease
  3. Spinal stenosis
  4. Facet syndrome
  5. Muscle spasm

Use the Teeter Table for just a few minutes a day to decompress the spine, reduce pressure and relieve pain. The greater the angle the greater the stretch, but you never need to go to full inversion to feel the benefits.


Learn more about back pain in my blog