Editors Note: If You or a Training Partner Are Suffering From Any Kind of Back Discomfort…This Will Be The Most Important Article You’ll Ever Read…
By: Mike Westerdal, CPT, RKC
Powerlifter, Best Selling Fitness Author
and former sufferer of lower back pain
Over half of the people subscribed to our health & strength newsletter either are suffering or have suffered from some form of back pain in the past year. With a fan base of over a quarter million people the numbers are near epidemic.
Doesn’t that make you wonder how on Earth some people are able to train with 100% effort month after month, without ever having to slow down or miss any workouts due to a nagging injury caused by a sore, stiff or injured lower back? It makes you wonder what they’re doing that you’re not.
If so, I’ll tell you how they do it.
But first I’d like to share with you 4 Tactics to Eliminate Back Pain that were taught to me by injury specialist and exercise physiologist Rick Kaselj, MS. I’ve spent a lot of time and money consulting with Rick, so be sure to pay close attention and take notes. These 4 strategies could be the difference between a nasty re-occurring back blowout versus taking the fast track to the pain free “limitless” workouts you need and deserve at any age.
Recently I attended a Jerry Seinfeld stand up comedy show and he joked that in today’s society all we do is move from seat to seat. We wake up and sit in our breakfast seat. We drive to work in our car seat to sit in our office seat. Then it’s back home to our dinner seat and ultimately the couch seat, or if we have plans for the evening we’ll be lucky enough to sit in a “show seat”.
Okay maybe it’s not quite that bad, but we do sit a lot putting our bodies in a constant state of flexion which leads to chronic back pain.
The number one exercise you can do to alleviate an ache back is called a standing back extension. To perform simply stand up and place your hands on top of your pelvis. Next arch backwards and return back to standing. With each repetition try to go further and further. Your feet should be about hip width apart.
This exercise has been shown to be beneficial for 95% of the people with back pain either first thing in the morning or as a break from sitting.
Quick Fix: Do this back extension exercise 3-4 times per day for 5 repetitions whenever your back feels tight or sore. Your back should feel looser and better.
Years ago, before meeting exercise physiologist Rick Kaselj, MS I found myself caught in this vicious cycle after having a football related lower back injury. In fact, I’ve “thrown out” my back on multiple occasions but not once since consulting with Rick.
As Rick later explained to me this cycle is very common and has happened to most of his clients in the past. It goes a little something like this…
STEP 1: At some point in your lifting career you come home and your back tightens up on you and you know something just isn’t right so you take some anti-inflammatory pills and throw an ice pack on. It’s not a big deal and part of playing sports and training hard right?Hopefully in a few days it will be completely better, but usually some kind of discomfort or pain lingers. That’s no reason to miss a workout though. Besides you can just avoid whatever causes it to flare up.
STEP 6: Once your insurance runs out or you think you know the stretches and strengthening exercises well enough you can continue with the rehab on your own time.Hopefully you’re asking yourself…Mike, how do I make sure I don’t get caught in this twisted back pain cycle? I’m glad you asked and my reply is outlined in tactic #3 below.
Having chronic back pain most of my adult life I have spent a lot of time researching alternative back rehab solutions.
With these traditional back pain protocols, they focus on purely stretching and strengthening. This alone does not work or at best provides temporary back pain relief. The reality is that stretching focuses on symptoms, not necessarily the problem.
“Neither Strengthening nor Stretching Will Help You Until Your Lower Back
Has Been Reshaped Into a Pain Free Lumbar Spine.”
While strengthening is important, it needs to be done when the lumbar spine has been reshaped into a pain-free back area. If you have not reshaped the lumbar spine into a pain-free area, you are just adding more strength to a painful region and making the problem worse. In time this stress leads to repetitive back injuries, increased vertebrae damage and overall lower back pain.
If you’re a personal trainer like me, this example will illustrate what I mean by reshaping. Lets say you want to become a strong deadlifter but your form is all jacked-up.
All the workouts in the world aren’t going to do you any good until you get your technique down. Once you have your technique perfected you have the platform to start planning your reps, sets, assistance exercises and other areas of your overall program.
It’s the same deal with your back. Don’t jump ahead to the stretches & exercises until you’ve reshaped the lumbar region to give you a solid foundation to progress from. In the next strategy I’ll share with you how to re-shape your back so that when you strengthen it you will NOT be causing more damage.
The BR3-Method is short for “Back Reshaping 3-Part Method”. It was invented by Injury Specialist and Kinesiologist Rick Kaselj, MS who has over 16-years of hands on experience, and a Master’s Degree in Exercise Science.
In the vicious back pain cycle above, I mentioned how the doctor simply told me to not do what hurts? The entire reason I came in for the visit was to get back to what I love doing, not to stop doing what I love.
As I mentioned earlier I have personally been battling with lower back pain off and on for most of my adult life. Let me give you some quick background information.
The first time I hurt my back was my senior year of high school right at the beginning of football season. There was nothing I wanted more than to play my senior year and it looked like I was done for the year. I heard a pop one day in the weight room when I was doing lat pulldowns behind the neck. I’m sure I was using awful form and from that point forward I entered the world of lower back pain.
It hurt too much to sit down and I had to stand in class while taking notes (embarrassing). I had an MRI done and they couldn’t find anything wrong with me. I went to physical therapy and that didn’t help much either.
After missing the first three games of the season, I was getting really depressed and I cried out to God begging him to let me play my senior year of football. Shortly after that my back pain reduced and I was able to play the rest of the season.
That wasn’t the end of my back pain though. In college I threw my back out a few times so badly that I had to stay in bed for days. Nope that wasn’t just an excuse to skip class, I physically couldn’t walk around when the muscles were tonic and spazzing out.
Being the competitive, stubborn guy that I am I wasn’t going to let back pain rule my life. I kept putting my body through more impact by walking on the College Football team and played four years of D-IAA football. After college I had a short stint in Europe before tearing my ACL (knee).
My back started getting worse again in 2007 when I started competing in powerlifting (The Squat, Bench Press & Deadlift). Only a couple guys know this but I injured my back in my first competition during the squat. I finished the meet though and even bench pressed over 600 pounds. Again, probably not the smartest idea, but what can I say, I had the “powerlifting bug”.
Here’s where it gets weird. You might ask me why I play all these sports and workout so much. Firstly, I love it and I don’t want to stop. Secondly, when I don’t work out my back actually hurts a lot more. I feel better when I do train even if I occasionally have a tweak.
As you can see from my little story and my extensive sports background, I have enjoyed training with heavy weights for a few decades now and I’ve had my share of injuries and pain over the years.
Ironically it wasn’t a back injury but a partially torn rotator cuff that initially led me to seek out the gifted hands of Injury Specialist Rick Kaselj, MS. Long story short, he helped me fix my shoulder pain in a matter of weeks and the next trouble spot on the list was my lingering knee pain left over from an ACL surgery in 2001. Again Rick helped me with this problem and it was time to tackle the elephant in the room…my back pain that had been lingering on and off for over two decades!
Working in the fitness industry myself, I knew I had to go to the source of the knowledge and cut out the middle man. You see Rick is more than just a specialist. He’s the guy who teaches the other fitness professionals the newest techniques to help their own clients. He has given over 315 live presentations to over 6065 health and fitness professionals across Canada and the USA.
Sure his credentials, degrees and real-world experiences are fine and dandy, but what ultimately sold me on him is the fact that he works with athletes and people that are serious about getting back to their workouts, not avoiding them.
Within minutes of trying a few techniques Rick recommended I started feeling better. Within a few weeks of following his protocol I felt like a new person. No more sleepless nights and half speed workouts. Since working with Rick and implementing his plug-in pre and post workout sessions I have not had any back pain that has stopped me from doing the things I love.
The investment of time is minimal. The pre and post workout regimens only take 10-15 minutes each and I can keep doing my normal workouts in between.
After improving the quality of life for myself and my family, I’m a “believer” in Rick and practically begged him to team up with Critical Bench and allow me the privilege of sharing his new Fix My Back Pain System utilizing his trademarked BR3 Method.
The “Traditional Back Pain Model” involves endless cycles of appointments, investigations, stretching and strengthening.
After having hundreds of Rick’s clients follow this model with minimal success, he needed to find a new model that breaks the traditional back pain model and moves clients from painful lower backs to a pain-free lumbar region.
This led to the creation of the BR3 Method which is based on one key concept: Reshaping your lower back from a painful lower back to a pain-free lumbar spine.
I know it sounds amazing but let me show you how you can do this for yourself…
Part 1: Internal ReshapingThe first part of the BR3 method involves using internal reshaping. You take simple steps to create an environment in your lower back so that you have a pain free lumbar region.
The second part of the BR3 method is reshaping your back from the outside. Now we are doing things that will continue the reshaping of the lower back, with a focus on what we can do to reshape it from the outside so that the lumbar region becomes pain free.
Now we have started the reshaping of the lower back from the inside and outside, the next step is to focus on injury specific exercises. Most therapists do all the same exercises no mater what the back injury is but this is not right. About 60% of the exercises are the same for all back injuries but the last 40% are injury specific and this is very important to note.
Rick will show you everything you need to do in the Fix My Back Pain system. He will go through the 3-part program in detail using easy to follow videos and instructional guides so you can reshape your lower back to a pain free state.
This is your speedy introduction and welcome tour to the system. Rick tells you what you need to do and how to get started right away.
This will be an in-valuable time saver to help you dive right in and get started without any delay or questions.
The video portion of this segment will help you determine “What Is Going On With Your Lower Back“. Rick will take you by the hand and walk you through your self-assessment. You can follow along with the online DVD. It will be great. You’ll simply perform a movement that Rick shows you and based on how it feels you’ll know for sure what injury you have.
Rick charges $150 per assessment with his local clients but it’s included in your package. [$150 Value]
In this component you take simple steps to create an environment in your lower back so your lumbar spine can begin to reshape from a painful state to a pain free state.
There are 5 easy to understand simple steps that you need to do in order to start the reshaping process.
[$150 Value]
The second part of the BR3 method is reshaping the lower back from the outside. Now we are doing things that will continue the reshaping of the lumbar region, with a focus on what we can do to reshape it from the outside from a painful state to a pain free state.
With this compoent, there are only 5 steps that you need to take and the best part is it will only take a few minutes for you to implement. [$29.99 Value]
Now we have started the reshaping of the lower back from the inside and outside, the next step is to focus on injury specific exercises. Most therapists do all the same exercises no matter what the lower back injury is but this is not right. About 60% of the exercises are the same for all lower back injuries but the last 40% is injury specific.
Looking at all back injuries, they fall into four categories: Herniations and Bulges, Sprains and Strains, Sciatica and All Others. Depending on what category your back injury falls into will decide the injury specific exercises that you should do.
At this time you’ll be able to implement exercises and stretches because you have addressed the root cause and not the symptoms.
The Online DVDs explain everything step-by-step. Or you can refer to your handy PDF for a quick reference guide to over 60-exercises and techniques you can start using immediately to alleviate pain and feel better in just minutes. This segment will save you time, money, heartache and ultimately your health when you no longer look to medication and surgery as the only alternative. [$150 Value]
Since you are visiting this web page during this special launch event you have the opportunity to claim the entire system (worth $479) for a one-time payment of $29.99.
The Deadlift is often considered the most basic primary movement for the body. This exercise targets nearly every essential muscle group and it also releases so many muscle building hormones like testosterone and growth hormone.
Unfortunately, many of us wreck the form and make a perfectly safe exercise something that can lead to back pain and potential injury if done incorrectly. This doesn’t have to be the case!
Mike Westerdal, CPT, RKC put together a video guide to Pain Free Deadlifting to celebrate the Fix My Back Pain Sales launch event.
You’ll be shown how to perfect your form in an easy to understand step- by-step manner.
After using Fix My Back Pain and implementing the tips from Pain Free Deadlifting your back will be feeling like new again and you can start deadlifting the way you want again.
Do you know what to do when back pain first hits?The 48-Hour Back Pain Rescue Guide shows you what to do.
It gives you movements that you need to do in order to decrease your back pain, loosen up your back, release tightness in your muscles and get back to being pain-free.
Rick Kaselj has used this program a number of times to overcome a back pain flare up in 48 to 72 hours.
For example, a few months back, Rick was doing a barbell deadlift complex and tweaked his back. As the day went by, his back got worse and worse.
He went to the guide and did the exercises in the guide for 10 minutes, a few times day. Every time he went through the exercises, the pain would decrease, movement would improve, tension would decrease and he could do more. By the fourth day, he was able to get back to the gym and do his workouts.
This is a full 30-day program you can follow that eliminates all compression, flexion and extension of the back.
How? With the use of the stability ball and carefully selected exercises.
Engaging the body with the movements assembled in this workout will take your traditional lifts to a new level while at the same time alleviate chronic pain.
We are all 1 bad rep away from hurting out backs so adding strength, mobility and flexibility to our body is essential. The links of our body’s chain need to be the same strength from one end to the other. What good is a chain if the middle link is made of plastic and the rest are steel?
That’s why Stability Ball exercises are invaluable to athletes. It’s time to eliminate pain, minimize strain and increase strength in the chain with this 30-day Stability Ball program that puts ABSOLUTELY no strain on your lower back.
Get a great workout with any pressure on your back or spine! Includes PDF Workout Logs as Well as Exercise Videos.
If you are a health and fitness professional, you can earn 3 continuing education credits (CECs) & 3 continuing education units (CEUs) with Fix My Back Pain. How it works is, while you are going through the material for yourself or to better help your clients, answer the multiple choice exam. After you are done with the exam, send it to us, we will mark it and give you your 3 CECs/CEUs.
Fix My Back Pain is approved for BCRPA and NSCA CECs/CEUs. If you need them for another association, it is easy enough to petition to get approval and we can help.
If that is Not Good Enough, Try the Fix My Back Pain system For The Next 60 Days With A No-Risk, 100% Money Back Guarantee!
“Test drive” the techniques for the next 60 days with absolutely no risk so you can fix your lower back injury and end your pain. You can feel completely safe because you are protected by this iron clad 100% money back guarantee.
You will not only be satisfied, I guarantee you will be thrilled and amazed with the Fix My Back Pain system, or you can simply email us and ask for a prompt and courteous, no hassles, no questions asked, 100% refund.
In fact, if you’re not completely happy for any reason at all, then I insist that you ask for a refund. However, after seeing so many men and women end their Lower Back Pain in a quick and effective manner, I am confident that you will be thrilled as well.
I really want to stress this to you. If you’re feeling frustrated trying to end your annoying back pain, and for whatever reason… what you’re trying isn’t working, then let Rick help you. Rick helps athletes and serious fitness enthusiasts get back to what they have a passion for instead of telling them to stop training.
Whether you currently have a lumbar injury or if you have back pain that has been lingering off and on for way too long, Fix My Back Pain will benefit you more than you can imagine. You’ll learn the exact same techniques that I utilized to reshape my lower back to a pain free state… so I was finally able to get back to my workouts full force without any distractions. These are the same methods that Rick teaches his own local clients as well as health and fitness professionals across the United States and Canada.
You’ve got nothing to lose but unnecessary aches and pains. Join us right now and finally address the root cause of your lower back pain safely without getting the run-around or getting talked into expensive appointments, medications or surgery. The program only takes minutes a day and you don’t have to change your current workout.
To your health & success,
Mike Westerdal, CPT
criticalbench1 at gmail.com
Rick Kaselj, MS
P.S. – There is NO RISK at all for you when you try the Fix My Back Pain System. If you are not thrilled with how this system decreases your pain, let us know and we will refund your order. Your satisfaction is 100% guaranteed. Rick Kaselj and I have been trusted by the largest fitness & rehabilitation associations in North America (NSCA, ACE, CanFitPro, BCRPA, RKC, BCAK, CKA, NHPC).
P.P.S. Whether you’re trying to avoid surgery, recover from surgery, get off meds, get some sleep, prevent things from getting worse or just want to end some nagging pain, Fix My Back Pain is for you.
Q: Do I have to stop working out while I do the Fix My Back Pain Program?
A: No, you do not. For many of Rick’s clients, he blends it into their program. Many times he takes out ineffective stretching and strengthening and puts in BR3 method exercises which end up only adding 5-10 minutes to beginning and end of your regular workout.
Q: Do I need any special equipment or gym membership to follow this?
A: No, many of the pieces of equipment suggested are commonly found around the house or can be found at a department store for a few dollars. You don’t need a gym membership to do the program but it you do have a gym membership you can do the program at the gym.
Q: Does the system work best for people of a certain age?
A: This will work for people any age from teenagers to the golden years. In fact the older you are the better it will work. Years of gravity work on our backs often times leads to chronic pain. Fix My Back Pain helps you reshape your lower back into a pain-free state using concepts and movements that most therapist don’t know about.
Q: I want to start using Fix My Back Pain right now. Do I have to wait for the program to come in the mail?
A: You don’t have to wait, you can have access in just a few moments. FMBP is a digital product so don’t worry about shipping fees or delaying results.
Q: What specific injuries or pain does the program address?
Q: Are there any injuries Fix My Back Pain is not ideal for?
A: SI (sacroiliac) joint pain, cervical (neck) pain, ankylosing spondylitis, thoracic (mid-back), scoliosis, osteoporosis of the lower back or if you have had back surgery within the last few weeks.
Q: Does Fix My Back Pain work for men and women?
A: It works for both. Men and women are different but the knee joint is exactly the same.
Q: Why haven’t I heard about the BR3 Method before?
A: Frankly this information is brand new and nobody else is talking about it yet. Rick is an injury specialist that teaches other health and fitness professionals his injury prevention and recovery methods. This time the results have been so amazing he’s decided to help more people faster by offering this new technology directly to the end user. The BR3 Method is based on the same technology that has been wildly successful with Rick’s other solutions such as Fix My Shoulder Pain and Fix My Knee Pain.
Q: Will I really feel better in just minutes?
A: Yes, follow the BR3 Method and you will feel better in minutes. I did not say your pain would be gone but I know when you see the program follow the 3-parts to it, you will see program is different anything you have seen or done and how easy it is to do and begin the journey to a pain-free lower back.
Q: How long do I need to follow the Fix My Back Pain system to get the best results?
A: You need to perform the program consistently for 1-month to get best possible results.
Q: What if I’ve already had surgery in the past, is Fix My Back Pain safe for me?
Yes, it will. The 3-parts of the BR3 method will benefit you and help continue to reshape your lower back into a pain free knee state.
Q: My back pain isn’t that serious it’s more of just a nuisance, will I benefit from the system?
A: Definitely. If you’re feeling any kind of pain you are probably headed down a dangerous path. You should take care of it before it gets worse.
Q: I’ve been searching around online and found other lower back strengthening and stretching exercises for lumbar pain, can’t I just follow those?
A: That’s probably not a good idea. It’s hard to know if the information you’re finding is reliable and we’ve also learned that until you reshape your lower back to a pain free state all the strengthening and stretching exercises will at best offer temporary relief.
Q: What if the program doesn’t work for me?
A: If you follow the program as outlined and for any reason you’re not happy we’ll give you a full refund, no questions asked. We stand behind this product 100% and have no problem offering a money back guarantee.
NOTE: Fix My Back Pain ePackage published by Critical Bench is a set of completely downloadable pdf and mp4 files. No physical products will be shipped. After you order, you’ll get INSTANT ACCESS to download all product components onto your computer. The format for all manuals, workbooks, checklists, etc, is adobe acrobat PDF and MP4, which can be viewed on Mac or PC. Individual results may vary and just because you buy this program does not mean that it will work as good for you as did for others. Like all things in life you’ll get out of it what you put into it so if you just buy this and DO NOT put it to use you’re not going to fix your back pain.
