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A Life Without Back Pain

By Batista Gremaud

Have you ever felt doomed to suffer from back pain for the rest of your life?

Whether you've experienced a simple sprain or strain, bulging or herniated disc, or spinal surgery, back pain affects the quality of your life.

Good News

Image By Batista Gremaud

Helpful facts to know about back pain

  • Back pain is common; four out of five people suffer from it

  • Severe illnesses, in most cases, are not usually the cause

  • You can heal back pain and even slipped discs quickly


  1. You need to rest. Unfortunately, losing range of motion by resting too much does more harm than good, causing the muscles to atrophy and bones and ligaments to weaken. As a result, the spine stiffens, and you will lose muscle control and coordination, which affects balance, a severe concern in older adults. Furthermore, inaction will lead to a loss of general physical fitness that can produce depression and cause the pain to worsen or amplify.

  2. You need to stretch. Stretching incorrectly or overstretching can do more harm than good, causing tears, hypermobility, instability, and even permanent damage to the tendons, ligaments, and muscle fibers. The lack of muscular support to the spine can aggravate the condition. Overstretched ligaments do not revert to normal.

  3. You need to do Yoga. When done with caution and expert guidance, Yoga can be beneficial. However, many Yoga poses are biomechanically challenging and exacerbate back pain. Beginners should avoid strenuous poses and stay within safety guidelines.



The human spine is designed for movement.

You can improve flexibility and mobility, restore function, and prevent pain from returning with an ergonomic strength training program. Exercising the body's large and complex group of muscles that play a crucial role in supporting your spine and allowing the torso to move, rotate, and bend simultaneously needs to develop in a balanced way. Hence, they work for you, not against you.

Pay Attention to Proper Movement Biomechanics

What is essential to understand is that most disc-related injuries occur from repetitive micro-traumas within the muscles, tendons, and ligaments, often leading to debilitating painful conditions within the body.

Example: Poor movement biomechanics while performing daily activities such as housework, carrying grocery bags, traveling, or playing sports contributes to bad posture and chronic pain.

Postural Alignment

Muscular imbalances cause poor posture. If one body part is misaligned, others move out of alignment to balance it. For example, when overdeveloped, tight muscles push the weakened opposing muscles out of their normal position, a tug-of-war effect progressively pulls your spine out of proper alignment.

Failure to address postural misalignment can cause irreversible damage to discs and joints and lead to long-term muscle strain, disc herniation, pinched nerves, blood vessels, thoracic outlet syndrome, muscle and tissue pain, fibromyalgia, chronic strains, early degeneration of the spine, arthritis and premature aging.

In short, think of a car's wheels being out of alignment, causing the tires to wear out unevenly, potentially resulting in a deadly accident.

Healing Back Pain: A 2-Step Process

The first step in healing back pain is to restore the body to its proper postural alignment. Chiropractic manipulations address correct mechanical function and are helpful as a first recourse.

However, to permanently eliminate back pain, you must develop the synergistic muscles around the injury with a good strength training program to alleviate unnecessary muscle strain and remove risk factors leading to musculoskeletal injuries.

The end goal to speed recovery is to take pressure away from the injured area and educate the body to move correctly to prevent the vertebrates from going out of place. The state of muscular and skeletal balance protects your body's supporting structures against injury or progressive deformity. Simply said, your muscles hold your spine and body together!

Not all strength training systems are created equal.

Training vs. Working Out

Training means that you will purposefully, scientifically, and intentionally learn how to build muscle, lose fat, gain endurance, and become more resistant to joint pain while achieving a balanced physique. Learning to use muscles efficiently to prevent muscle pain and joint strain is essential.

Working out is doing random activities or exercises that make you tired.

People do it in boot camps, large-group fitness classes, or programs based on theory instead of science. For example, people think they're getting great results because they are sweaty and exhausted.

"An assumption in bodybuilding is that weight training is ideal for preventing back problems, only if you do it correctly. Unfortunately, if you train incorrectly, you can cause back problems rather than prevent them." Dr Fitness USA

Exercise Selection

A large and complex group of muscles support the spine, helping hold the body upright and allowing the body's trunk to move, twist and bend in many directions.

Soft tissues around the spine also play a crucial role in supporting your spine. Therefore using the correct exercise selection to rebuild the synergistic muscles around the spine is vital.


  • Squats with barbells over the shoulders

  • Ab crunches

  • Spinning


  • Leg presses

  • Rope crunches

  • Lat pulldowns

Exercise Selection Examples

A Life Without Back Pain.

What would your life be like if you could

  • Going to a movie, shopping, traveling, playing golf, gardening, all without "paying the price for it later? "

  • Sleep like a baby without taking pain medications, waking up refreshed and ready for a new day?

  • Start having fun again, going on dates, hanging out with friends, taking a new job, and being intimate with your spouse.

Without back pain, you could perform everyday tasks with greater ease, with improved posture and more confidence in moving and staying active, without restriction.

You could develop muscle strength more efficiently, achieve your fitness goals, and take advantage of healthier living without focusing on managing the pain.

You would also become more productive because it is difficult to concentrate on tasks and activities when constantly reminded of the pain.

Being pain-free means that you would enjoy a life filled with activities and freedom, which many who suffer from back pain cannot experience.

Being pain-free is possible with the proper tools and education.

If your mind can conceive it, and your heart can believe, then Dr Fitness USA can help you achieve it.


Or Call 424-287-7181 for more information

Dr Fitness USA THE SHOW aims to inspire a society of stronger people

Ep 7: A Health & Fitness Journey for Business Owners & Founders.

After being diagnosed with MS as a young adult, Lee Hodgins made a 360-degree lifestyle shift. By changing his diet and starting strength training, he regained his full range of motion. Today Lee helps business owners move from being solopreneurs to CEO and unlock their personal and business full potential.

Watch it on EZWAYTV



Batista Gremaud is the CEO and president of Dr Fitness International, an International Body Designer, Strength Training Expert, No1 Best Selling author of Feminine Body Design, Empowering Fitness For A Pain-Free Life, co-creator of the Feminine Body Design online strength training mentoring system, co-host of the Esoteric Principles of Bodybuilding, Recipient of the most outstanding fitness program 2019 by The Winners Circle, Mastermind at Sea. and producer of the Dr Fitness USA’s THE SHOW.


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3 bình luận

Đã xếp hạng 0/5 sao.
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Thêm điểm xếp hạng
04 thg 10, 2023
Đã xếp hạng 5/5 sao.

This is really good to know


Tammy  Reese
Tammy Reese
07 thg 3, 2023

So happy I read this

Batista Gremaud
Batista Gremaud
08 thg 3, 2023
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