10 steps to relieve back pain
Psoas & Glutes Upper & Lower back Facia & Tendon
1. PURPLE BALL FIRST.
BallN the ball on our belly targets the psoas and tranverse abdominus muscles which are responsible for a great deal of our back and body pain.
The GREEN Backhealer ball is to be used for mid, upper back, and lower back muscles.
The RED Backhealer ball is to be used on the facia and tendons once the muscles have become supple. If you have been stuck for some time your facia my be stuck on your bones. Maybe on the top of your pelvis or around the si joint.
Place the appropriate colored ball on the target muscle in the position shown in the chart above.
2. BACKHEALER BREATHING INCORPORATED WITH THE BALL.
The breath works simultaneously to rewire the tone and function of the muscles and tendons.
3. BEST TO USE THE BALL ON A HARD SURFACE.
Yoga mat on hardwood floor or on carpet. The Backhealer ball may also be used on your bed, a chair, couch, airplane seat, car seat, etc.
4. DO NOT ROLL.
Lay on the ball in the position until the muscle softens then move to the next position. You should move only 1-2 inches at first until you become more aware of the most sensitive areas of your body.
As you become more accustomed to the method and the pain on your body place the ball onto the positions that are most sensitive first.
5. ONE SIDE THEN THE OTHER.
To maintain balance in the body it is best to use the ball on one side and then the other side of your body.
6. DO ONLY AS MUCH AS YOU CAN HANDLE.
The key to using the Backhealer ball effectively is to stimulate the sensitive area only as much as you can handle and not more. If your brain is screaming, “Ouch, ouch, this is too much”. Your body will not relax and the brain will not be able to reset the muscle tone. You know what they say “too much of a good thing…”
When releasing chronically contracted muscle tissue you may experience some pain, tightness, nausea, or light-headedness. These sensations will pass as your breathing increases. The body is trying to rid itself of the acids that have been stored in your chronically contracted body.
7. GO SLOW.
Spend only 1-2 minutes on each position and use only a percentage of your body weight on top of the ball. As the sensitivity decreases you will be able to pressurize the body more without pain.
8. REST AFTERWARD.
Immediately after doing the breathing and the ball it in essential that you lay still for at least a minute. This gives the body the opportunity to reset itself and take full advantage of the wonderful work you just did on your body. This resting or SAVASANA can be done at anytime especially when moving from one side to the other.
9. MOVEMENT AFTER THE REST.
Follow with gentle stretching, yoga, and movement.
10. REPEAT DAILY.
When muscles are supple and mobility returns use the method to keep supple and flexible.