The Plan to Heal Your Own Back Pain

Find out how you can take control of your back pain and learn how to ease it with this plan from Sue Hitzmann from the MELT Method.

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The Daily Regimen to Heal Your Back Pain (2:58)

To get started on your path to back pain relief, follow the following plan:

  • Do the Mini Soft Ball Foot Treatment once a day for three days.
  • Then combine that with the Rebalance Sequence for one week.
  • Then combine those with the Lower Body Rehydrate Sequence.
     

Step 1: Do a 10-Minute Rebalance Sequence Every Morning

Core stability is a common problem that can lead to back pain. That’s because the muscles that make up your core play a central role in stabilizing your spine throughout the day. Weak muscles can’t keep the spine supported the way they’re supposed to, which can lead to back issues. A short 10-minute rebalance sequence can help you to get back on track.

The rebalance sequence should be done every morning. All you need is a soft body roller. You’ll be performing the following steps:

  • Rest Assess
  • Gentle Rocking
  • Pelvic Tuck and Tilt
  • 3-D Breath Breakdown
  • Rest Reassess
     

Find detailed instructions about all of the moves here.

Step 2: Do a Midday Foot Treatment

Your feet play a key role in your posture. The position you stand in is often reflective of how your feet are placed and how they’re bearing weight. If you’re experiencing lower back pain, paying attention to your feet can go a long way in improving your posture and returning your spine to a more optimal position.

Caring for your feet just takes a few minutes and only requires a soft, small ball to massage a few key points on your feet. To perform this self-treatment, you’ll be doing:

  • Body Scan Assess
  • Autopilot Assess
  • Position Point Pressing
  • Glide, Direct Shear, Foot Rinse and Friction
  • Body Scan Reassess
  • Autopilot Reassess
     

Find detailed instructions about the moves here.