Sciatica Series: 6. What Are Pain Makers? How Do We Get Rid of Them?

The goal of this program is simple. We want to decrease the amount of pain makers you experience each day.


In our world, a pain maker is an action or a position that causes pain. The pain may present in your back, or it may be “referred” pain. “Referred” pain originates from a structure in your back but presents in another place on your body (for example, butt, legs, feet).


If you perform a task and you begin to feel pain, then that task is a pain maker. If you move a certain way and it causes pain, that movement is a pain maker. If you are lying in bed on your back and you have pain, that position is a pain maker.


For many of you, these pain makers occur throughout the day and severely limit what you’re able to do. We want you to change that.


By reducing the number of pain makers in your day, you may begin to reduce the sensitivity of your nerves to pain. It has a cascade effect both ways. By increasing pain from pain makers you increase your nerve pain sensitivity. By decreasing pain from pain makers you decrease your nerve pain sensitivity.


People are often surprised to learn that they can eliminate pain simply by monitoring the way they move and activate muscles. By reducing pain makers, you begin to see that you can control the pain in your life. Pain does not have to control you. Essentially, the less pain makers you have, the more you can do.


The Initial Rules


We understand that some of the activities on this list may be important to you. We are not asking for you to give them up forever. We are just asking for you to stop them right now so you can reduce your pain makers. You will be able to return to some of these activities in the future and we will try to provide guidance on how to do so.


Things you need to stop doing NOW:


1. Using a riding lawn mower

2. Shoveling snow

3. Canoeing or using a kayak

4. Horseback riding

5. Lifting weights

6. Cycling

7. Downhill skiing

8. Snowboarding

9. Snowmobiling

10. Hiking in hilly country

11. Prolonged sitting- in a car, on a motorcycle, on a plane, at a computer 12. Yoga

13. Tennis, pickle ball, etc.

14. Running (only if it increases your pain while doing so)



Check out the full Sciatica series of videos along with downloadable guide sheets for each video on our website here: http://bobandbrad.com/programs


DISCLAIMER We insist that you see a physician before starting this video series. Furthermore, this video series is not designed to replace the treatment of a professional: physician, osteopath, physical therapist, orthopedic surgeon, or chiropractor. It may however serve as an adjunct. Do not go against the advice of your health care professional. When under the care of a professional make certain that they approve of all that you try. This information is not intended as a substitute for medical treatment. Any information given about back-related conditions, treatments, and products is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this publication. Before starting an exercise program, consult a physician.

Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.


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