Description
Say Goodbye to Back Pain in Just 7 Days — Expert-Guided and Easy to Do at Home
This simple, expert-guided program helps you identify and fix one-sided spreading back pain caused by a common disc bulge or mechanical shift. Anyone can safely do these tests and exercises at home — no special tools or complicated moves needed.
What You’ll Learn & Do:
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Spot your unique pain pattern and posture signs that reveal a disc shift on your painful side
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Try the side-glide test to see if your pain moves inward, showing your spine can be realigned
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Realign your spine with easy side-glide exercises repeated frequently throughout the day
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Add gentle back extensions lying down and standing to restore spinal shape and ease nerve pressure
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Build lasting strength and mobility with simple dynamic backbends after correction
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Keep pain away with a 10-minute daily spine care routine and monthly posture checks at home
Simple 7-Day Plan:
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Days 1–3: Side-glide shift corrections — 10 reps every hour
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Days 4–7: Add static back extensions — 10 reps every 2 hours
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Days 8+: Progress to dynamic back extensions — 10 reps, 2–3 times daily
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Monthly: Quick mirror posture check to catch and correct early signs
Why It Works:
When your pain moves inward during the side-glide test, it means your spine is responding to correction. These frequent, gentle movements retrain your spine to stay centered, reduce nerve irritation, and restore natural curves — all without surgery or expensive equipment.
Feel better, move easier, and take control of your back health with this expert-guided routine you can trust and do anytime, anywhere.
