Back Now Forward

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Back Now Forward

A Field-Tested Guide to Conquering Back Pain


John Tintle
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st
Edition
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Copyright

Copyright 2012 by John Tintle
All rights reserved, including the right to reproduce this guidebook or portions
thereof in any form whatsoever. For additional information, please send email to
info@backnowforward.com.
Cover images via istockphoto.com.





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Disclaimer

Back Now Forward is based on working knowledge and personal experience. It is for
informational purposes and distributed As Is without warranty. I am not being
compensated to promote any product or method depicted and disclaim responsibility
for any adverse effects that might result from the application of the suggestions
contained herein. All known trademarks are noted; all other product names and
services identified are used in editorial fashion and with no intention of trademark
infringement. Consult a doctor and use proper discretion before attempting any
technique described in this guidebook.


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Table of Contents

Foreword .................................................................................................................................................. 4
Opening Act .............................................................................................................................................. 6
Diagnosis and Direction ....................................................................................................................... 7
Trials and Errors .................................................................................................................................. 11
Recommendations ............................................................................................................................... 19
Park Routine ..................................................................................................................................... 20
At Home.............................................................................................................................................. 23
At the Gym ......................................................................................................................................... 29
On the Job .......................................................................................................................................... 32
On the Road....................................................................................................................................... 34
Farther Afield ................................................................................................................................... 36
Nutrition ............................................................................................................................................ 38
Rest ...................................................................................................................................................... 40
The Numbers ......................................................................................................................................... 42
Things to Avoid ..................................................................................................................................... 44
Moving Forward ................................................................................................................................... 48

Acknowledgments ............................................................................................................................... 50
About the Author.................................................................................................................................. 51


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Foreword

Back Now Forward is for those who appreciate the importance of a healthy hindside.
If youre currently experiencing, recovering from, or diligently sidestepping back pain,
this means you. If youve ever tweaked your spine, felt an unwelcome shock, or been
on the shelf and unavailable for action, this also means you. If youre striving to
recapture past glory or stake claim to renegade feats, you get the picture.
My goal is to extend useful advice for speedy recovery from back pain and lasting back
health. It is not so supplant centuries of detailed research or the advice of the medical
community. In summary, it is to help you move forward with strength and
confidence.
Personal experience is at the center of the back restoration and maintenance methods
noted in these pages. If I didnt feel it or do it, its not here. What follows is therefore a
work-in-progress, similar to the wellness of every human back on Planet Earth.
Context is a key difference between this and other works in the back pain genre. If
youre short on time, with a houseful of kids, pets, or projects begging for your
attention; if your average training session is the duration of a sitcom before the first
commercial break; and if youre game for a fresh, pragmatic and imminently doable
approach to managing back pain, we should have a bit in common. If not, perhaps we
nonetheless share a kindred pursuit.
I realize its easy to take back health for granted. From our diaper years straight
through our twenties, physical resilience is at our disposal. We assume most injuries
not involving a trip to the ER or OR will vanish fast. And luckily, most do.
But over time, dynamics change. Skimpy nuisances dont promptly go away and were
called upon to trade physical resilience for mental toughness. Self-perceptions are
brought into tune with new realities. To those of you currently on the side of no pain,
no gain, I know the feeling and highly recommend you enjoy it while it lasts. The rest
of us are smarter.
Back pain, being fickle and often not visibly obvious to the rest of the world, is
especially challenging. There you are, able to leap tall buildings on any given Monday,
and the following Tuesday, unable to get out of bed. Not ideal.
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Unfortunately, theres no quick fix. Back pain may go into a form of remission, but
once a serious incident occurs, its yours to live with. You dont need to embrace it,
though you do need to accept it. You also need to accept that regaining a healthy back
is unglamorous business. No one will say, great lower back, or, awesome core
strength that I cant see. Theres no implant for it. No magazine Top 10 list will
cover it. It simply must be managed. And when it is, youll feel better than ever.
My advice and ideas are intended to be straightforward. I dont linger on the
intricacies of the vertebral body or the minutiae of the nucleus pulposis. My
recommended techniques are neither patented nor exotic. I have no agenda other
than the health of your back, starting with the key themes Ive found make the biggest
positive difference.
The enclosed is a compilation of what Ive learned while treating my own back injury.
It is material I wish I had at the start.




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Opening Act
Things shift.

My odyssey began innocently enough: rising from a conference room chair. What
followed was a bout of lower back, hip, and leg pain that introduced physical
challenge to every daily activity. It affected work, travel, dining, sleeping, writing,
exercise, hobbies, chasing (and getting chased by) kids and neighborhood dogs -
everything I did.
In my case, no traumatic event provoked the current of electricity that ran day and
night from my lower back, through my right hip, and down to my right knee. Nothing
glamorous or daring; no cliff diving, stunt driving, mountain climbing, or this-must-
be-caught-on-video shenanigan. No perceived stress beyond my normal, everyday
level. Id simply taken aboard the final straw.
For several weeks, I convinced myself this injury was nothing more than a nuisance,
that time and a little more exercise would solve the problem. Nothing drastic. I
expected the pain to simply disappear. Then it became worse. Eventually, suffering
and exasperated, I realized something must be done, that this time was different and
the stakes were higher.
If your back story had a more sensational beginning, I envy you.


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Diagnosis and Direction
The quest to secure a moving target.

Every patient wants their first diagnosis to be precise: a clear summary of a condition
seen millions of times and a proven action plan for moving head. As Ive experienced,
back injuries are seldom basic. Neither are the opinions that accompany them.
Following the less-than-dazzling onset of my back injury, early symptoms often varied
from tolerable to horrific. Getting out of my car could take five minutes. Then five
minutes later Id have minimal pain. Sitting at my desk could be decidedly
unexceptional one moment, and excruciating the next. Motion and exercise brought
relief, then blinding shocks. Patterns were tough to find.
Post-injury, my first professional visit was to a chiropractor. This seemed a logical,
wholly conventional step. And based on previous far less significant - back issues, I
was confident an adjustment or two would set me straight. (My one and only pun,
promise.) But prior experience wasnt as valuable as Id hoped. After one month of
twice-weekly sessions and minimal improvement, I transitioned to a second
chiropractor and was prescribed an x-ray. Results indicated satisfactory alignment,
though at the same time compression at the lower end of my spine. Diagnosis: a
bulged disc.
A bulged disc! I could comprehend a bulged disc. Id heard of it, met plenty of people
whod experienced it, and was confident Id be back to full-power in a few short
weeks. The disc just needed to glide back into place. Only the weeks were not short,
nor few in number. The pain persisted and the shocks became more acute. All the
while, additional opinions rolled in: Psoas! Gluteus Minimus! Periformis! Tension!
Fatigue! Sacroiliac!
Despite the number of appraisals (or perhaps on account of them), I felt little closer to
identifying the unequivocal source of my pain. What I did recognize is that back
injuries are as common as the breadth of potential root causes is vast. It was time for
additional analysis.
My intuition was to seek a specialist, coupled with the quickest fix I could find. I
rummaged through online searches for back pain expert, cure back pain fast, back
pain remedies, spine doctors, and assorted combinations of my affliction (or region
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of pain) + desired state, antidote, and/or expert. Best of lists were consulted, as
were friends and family. In the name of speed and perceived know-how, I ambled
into a physiastrists office.
My flexibility was examined (OK), my story told (with all the lan I could rally), and
my senses tested (numbness in my right foot; suboptimal). In all, the doctor had seen
worse. Diagnosis corroborated: a bulged disc. Prescription: rest and Advil. Take it
easy and return in a few weeks.
The situation deteriorated again. I continued visiting my second chiropractor, with
limited relief. Rest wasnt working. Simple, traditional stretches werent working;
ditto rest and Advil. Walking wasnt working. After two weeks and at risk of my
sanity, there was no point repeating the same maneuvers and expecting different
results. It was time for an MRI (Magnetic Resonance Imaging).
For the unacquainted, the beauty of MRI is that musculoskeletal issues can be
illuminated in high contrast, helping remove speculation and clarify judgments. The
downside is being stuffed like a bratwurst into a circular microwave for about thirty
minutes. Nonetheless, its a fair trade.
In retrospect, I wish I had opted for an MRI weeks before. I knew the pain was
unfamiliar and significant; I just didnt want to accept it. I expected my body to
respond as it always had: fast, or at least with a familiar sense of progression. But
expectations werent correlating with reality and pride kept me from acknowledging
the lost linkage. Next time, (I hope) Ill know better.
Images from the radiologist expanded upon my initial diagnosis. I was dealing with a
herniated, not a bulged, disc. In terms an average breakfastgoer can understand, the
space between each vertebrae is occupied by a cushion call it a jelly donut. When
the donut protrudes outside the spinal column, you have a bulged disc. When the
inner jelly protrudes outside its designated space within the center of the donut, you
have a herniated disc. Levels of associated pain depend upon whether or not the
donut (or worse, the jelly) touches a nerve. When and where it does, pain ensues.
Where it doesnt, we carry on.
Post-MRI, I returned to my physiatrist for an official readout and reco. Disc material
was pressing on my S1 nerve at L5; i.e. I had an L5/S1. Not an uncommon injury,
especially among the desk-bound, sleep-deprived, and those with less flex than they
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once had. The diagnosis was worse than originally believed, though not as dire as that
of many other patients.
Viewing images of my back from the inside-out made accepting my scenario much
easier. It also steeled my commitment to take more deliberate action than I otherwise
might have. The jelly - and the donut - needed to return from whence they came and I
needed to create space for this to happen. I also needed to think through next steps.
Armed with additional details, I again ventured online and quickly gathered dozens
of opinions, war stories, and recommendations ranging from the practical to the
absurd. In the span of a few days, I searched, attempted to verify, and searched some
more, hoping to zero-in on a consolidated, widely accepted approach to managing an
L5/S1 injury.
As the pain of sitting and surfing intensified, the road to progress became clear: take
action and work smart. I realized this road would not be paved in lights. Nor would it
be just one click away (then anotherand another).
Twenty-second timeout: within the context of diagnosis, let alone potential recovery
techniques, the quick takeaway is to avoid digital over-investment. Sure, theres
quality content out there and innovative formats for sharing it. There are qualified
practitioners with decades of experience offering their expertise to the world. And
there are useful, accessible approaches to acquiring beneficial knowledge and
support. However, no digital resource will take the place of analog sensitivity, of
personally discerning and articulating what is happening inside your back. And
gaining that sensitivity requires action: sometimes rigorous, yet more often modest,
subtle. Net: stay attuned to your body and thoughtful about how you use the web.
OK, Ill hop off this soapbox for now (and hope I dont re-injure myself in the process).
Aside from the traditional medical sources already cited, there is a wide variety of
non-certified back specialists ready and willing to diagnose and advise. Any such
mavens (yogis, trainers, therapists, shamans, freelancers, etc.) might deliver precisely
what you need. An equal number might not offer the correct diagnosis or approach
for you. This is where personal attention to detail and cross-checking is so valuable,
especially when accompanied by an open mind, respect for the facts, and high-
definition views of your back from the inside-out (again, dont fritter away time
debating whether or not to get an x-ray and/or MRI; the earlier you can obtain and
share pictures, the better).
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The combined opinions of a physiatrist and a chiropractor provided an actionable
diagnosis for me. What works for you might be different, just as the recovery
techniques highlighted later might be individually tailored to your situation.
I also consulted an assortment of books on back pain, though have reviewed just a
few. The reasons are two-fold: 1) for diagnosis, I had access to informed professionals
and therefore little need to play Trapper John, M.D. on myself; and 2) for recovery, I
placed a premium on first-party research and elected to assemble a mosaic of
perspectives on what does and doesnt produce results. Hopefully by virtue of this
effort youll find the enclosed all youll need to get - and keep- your back in the game.
If not, I recommend selections illustrating foundational exercises and holistic healing,
as opposed to alleged quick-fixes, deeply detailed medical references, and/or
psychological cures. Either way, always keep jotting what works for you. Itll
probably be the best material you read.
As you may have accurately presumed, I also conferred with an array of friends.
Enough people have suffered back issues that you can surely obtain ten opinions
within the course of a single day. Ask around. Call, ping, poke, txt, tweet,
writewhatever you need to do. Take notes on every idea and pay special attention
to to-do and not-to-do recos, from doctors and chiropractors to physical therapists
and medications. Each data point will prove in some way valuable, if not also
strangely revealing.
In summary, acquiring a clear diagnosis is a journey, as is mapping the best possible
direction forward. If you arrive at your intended destination fast, terrific. If not, keep
driving. Just dont circle the block too many times. Theres a finite number of
plausible diagnoses that might apply to your situation, and a much larger set of
activities you can embark upon to start making whatever you have better. In my case,
I braked at L5/S1.
After five days of post-MRI-readout mulling, I got to work on next steps, the highlights
of which Ill share with you now.
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Trials and Errors
Learning by doing and sticking with what works.

My quest for full recovery and innovative back health techniques is over one year in
the making. Theres a fair argument this process shouldve moved faster. Given Im
thirty-eight years old and in good physical condition, I accept that. At the same time,
my lifestyle perhaps similar to yours is crammed with commitments: kids, an
intense workload, travel, a highly variable commute, and associated daily mayhem.
This is not an excuse, but an explanation. As much for the time Ive invested as the
practices Ive sampled.
Some of the recovery categories highlighted here may be familiar and my compilation
is by no means exhaustive. In the Recommendations section, Ill expand on what Ive
found works best and share insights on how to achieve daily deliverance when and
where you need it.
First, three alternatives you wont see included: injections, prescription steroids, and
surgery. This isnt to dismiss the clinical importance of each (or all) to individual
recovery. However, in non-debilitating, non-permanent conditions by this Im
referring to conditions allowing a person to at least shuffle from bed to the coffee
maker to the bathroom and not including ruptured discs I have yet to encounter
substantive evidence proving any of these approaches worthwhile. Professional
recommendations may vary. For me, the risks and side-effects of these alternatives
have appeared to far outweigh the returns.
And now my guinea-pig list, in alphabetical order.
An acupressure mat is a personal bed of nails, which may or may not be on your
wish list. Mine is constructed of sharp, white, plastic tacks (i.e. nails) arranged in 2-
inch circles positioned strategically upon a thin foam mat. The mat is approximately
20 inches wide by 36 inches long, for full back coverage/pain infliction. The purpose
of the board is to stimulate the muscles and nerves of the back, and to draw nutrient-
rich blood to where its needed most. This gift from my wife was purchased with the
best intentions (I think), but unfortunately was not associated with notable results.
Perhaps itll work better for you.
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Usability note: not to be attempted shirtless. Or at minimum, add some form of
protection to the upper portion of your back, which will bear the bulk of your weight
and therefore the deepest (healing?) impact of the nails (a.k.a. tacks). Ive used a t-
shirt scrunched to my underarms.
Acupuncture: dont knock it till youve tried it. From that point, at least retain an
open mind. Until my third session, when a needle was placed into the top of my head,
acupuncture was a perfectly valid excuse for a nap. Afterward, I decided Id rather
doze in my car. Net: Im generally down with it, though I didnt experience the
physical benefits or minor epiphanies claimed by many. Perhaps I wasnt sufficiently
zen at the time of my appointments, or maybe I shouldve given the approach more
time. Either way, like the disclaimer on the next miracle diet: individual results may
vary.
Ankle weights: perhaps theyre little more than a post-aerobics-era gimmick, but
they seem to work. The weights help maintain tension in my leg muscles, akin to a
rubber band pulled taut. Ill generally wear my ten-pounders for under thirty minutes
at a time, after which my legs feel lighter and more flexible from hip to ankle, which in
turn helps my back. Plus, ankle weights rank high on multitask-ability. You can wear
them on a walk to Starbucks, while working in the yard, cooking, vacuuming,
roughhousing, whatever non-sporting activity you do for fun. Under pants, theyre
discreet. Without pants, theyre, well.your call. If not a breakthrough, theyre at
least cheap and easy.
At-Home Calisthenics are for you and your crazy self to let loose and get fit. If your
schedule is half as frenzied as mine, its not likely you have time for full-on,
professional-grade back rehab and/or strengthening. The kind often referred to as
extremely fast and effective among Olympic athletes. Your day isdifferent. And
youll need to make the most of what you have. If its sixty square feet in your dining
room, basement, yard, driveway, or anywhere else, it will suffice because it must. Had
I waited on perfect conditions, free time, and a pristine facility, I would never have
turned my back around. Will walk you through a few ideas, as well as moves to avoid.
Chiropractic Care requires selectivity and confidence. Im lucky in having found a
good chiropractor whos focused on express recoveries. Following our first visit, mine
said hed rather not see me again. It was a time-honored marketing pitch. But still,
the feeling was mutual and we amicably dialed it down after six twice-weekly
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adjustments. In the interest of ongoing spinal health, Im continuing to see him,
though less frequently. Were civil. If you dont have a chiropractor, be finicky like
Morris the Cat.
The twin non-benefits of repetitive hip stress and compression of the lower vertebrae
have led me to render crunches worthless. Sure, there are varying techniques and
the reverse crunch may be tolerably useful. But in all, you can definitely and
perhaps more easily get ripped like an action figure without crunches than with
them. They are a classic example of abundant movement, limited accomplishment.
The Gym: get there and dont be a superhero. Post-injury, most of your exercises
should be low-impact, low-weight, high-rep, and brief. Target a modest ramp to
recovery and acknowledge that without progressing through the basics and investing
in some reprogramming, youll never return to full-strength. Net: the gym is another
outlet for recovery and not to be relied upon for the entirety of your routine. Will
draft a few ideas for you.
Heat is generally to be avoided. The biggest reason is that heat will not diminish
swelling, the first order of business for reducing sharp lower back pain. This heat
non-reco includes heat balms, heat wraps, heat gels, and all else heat-related. Over
time (and once youre convinced any initial swelling has subsided), a good heating
pad might prove a worthwhile addition to your rehab supply. Utilized appropriately,
a heating pad can help improve flexibility by alleviating muscle tension. The model I
use emits moist heat and features a self-timer and precise temperature setting. I hold
mine in place while at my desk by wedging the heating pad between my lower back
and a weight belt. At risk of scalding, the belt should be just tight enough to hold the
heating pad in place. Alternatively, position the pad across your lower back while
lying on the floor. From there, prop yourself on your elbows and read, watch twenty
minutes of a movie, surf the web, whatever. Just dont spend too much time with the
heating pad against your back. You want to promote relaxation and pliability, not
broil. Seriously: exercise caution.
Hydrate like youre gearing up for an ultramarathon in the Gobi Desert. As discs are
largely water, a consistently high H2O level will help preserve much-needed space
between your vertebrae, and in turn keep you upright and quick. Ive transitioned
from drinking coffee, sports drinks, and fruit juice on a near-exclusive basis to one
gallon of purified water per day. The new model is paying recognizable dividends. I
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feel not only more energized, but also better able to manage a variety of daily
activities. Driving is less painful, exercising is easier, and the back cracks Im able to
trigger are noticeably deeper and more consistent. Self-discipline is key here, as
hydration is an active process. Over the past few months, Ive traveled to and from
work like a house painter, red and white water jug at my side, filled to the brim with
Seattles finest. Its not that water is unavailable where I work; rather that by keeping
a fixed volume of water nearby, Im better able to manage my intake and remain
dedicated to the task.
Ice remains the ultimate weapon against swelling, the telltale indication of a disc
injury. In the days immediately following a flare-up, I recommend icing at least three
times daily for twenty minutes, then following your workouts. To keep ice on your
back while remaining in an upright position, try a sacroiliac belt. Wedge an ice pack
(wrapped in a paper towel to help avoid frostbite) between your back and the belt. If
your injury is at the very lower end of your back, youll want to be wearing shorts and
go commando during this time. To keep your shorts up and not scare friends, family,
and curious neighbors while icing, use a canvas belt long enough to circumnavigate
your waist plus the ice pack and sacroiliac belt inconspicuously wedged between you
and the back of your shorts. Also bear in mind the intended purpose of the sacroiliac
belt: to relieve lower back stress via compression. When in pain, ice. When theres a
chance youre slipping in the direction of pain, ice. When you have nothing else to do
(slim chance of this, I realize), ice. Its good for you.
Theres a reasonable likelihood my appreciation for inversion is inherited. I recall
my dad had a pair of bat-boots custom cobbled at a local metalworks. They were
cylindrical and designed to wrap around the ankles, with a heavy-duty hook attached
to the front, a hinge on the back, a closure clip also on the front, and carpet padding
around the inside (for comfort). To complete the exhibit of Yankee ingenuity, he
would hang upside-down from a steel bar in our basement. The result: relief for his
aching back. I sought a similar approach when my back pain reached its zenith. And
it made a huge difference arguably the pivotal difference in accelerating my back
health. Today, you can order an inversion table from many sports equipment
warehouses or discount retailers. I purchased mine at Costco and it wouldve been a
bargain at three times the price. Whether or not youre suffering back pain, consider
an inversion table. As a bonus, improved circulation to the brain may help improve
your odds against the Sunday crossword.
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Massage is among the best investments anyone can make. Deep-tissue only and 30
minutes will suffice (though 60 is preferred). Request focus on the whole back,
hamstrings, and hips in particular the periformis. The type of massage I recommend
is not relaxing. Your thoughts should be much more how much time is left (because
this is borderline torture)? than how much time is left (Id like to stay here all day
and might doze off for a few)? You want a massuesse or masseur with strong hands,
knowledge of muscular connections, good listening skills, and an appreciation for
aggressive techniques. Once every three weeks.
On-the-job training is about taking a new twist on old favorites. If youre among the
desk jockeys of the world, a commitment to staying limber throughout the day is
essential. Ive discovered a two-pronged approach works best: 1) stretch at defined
intervals; and 2) correlate office-time stretches with buzzword exposure. The former
is easy; the latter means your number of daily stretches should bear direct
relationship to time spent in meetings. Win-win. Ill share a few ideas on what this
means and how to remain vigilant throughout your daily grind.
Outdoor Rec is for more than Vitamin D. Its for achieving low-tech, sustained
progress using only the motor you were born with. Meaning its as important as any
aspect of a back health repertoire. A large portion of my outdoor routine takes place
at Big Howe Park, just three blocks from our house in Seattle. Ill run you through the
details, as well as biking, hiking, and other off-the-grid suggestions.
Physical Therapy fell short of expectations. Though I visited two of the highest-
recommended studios in the Seattle area, neither illustrated the expertise or
originality I was seeking. Each instead seemed far more interested in walking me
through my own, personally-derived routine. After three sessions and limited
improvement, I scratched PT off my list. My takeaway from the experience is that
with a little insight, discipline, and a repertoire of fitness ideas, you can be your own
physical therapist. Large portions of what well cover later will help you accomplish
better results while saving time and money.
Physical Training may be exactly what you need, but it depends. At the urging of my
first post-injury chiropractor, I consulted a physical trainer. The trainer was helpful,
competent, and high energy. He isolated an important contributing factor to lower
back pain (tight psoas) and illustrated valuable techniques for stretching my
hamstrings and hips. Yet he lacked the breadth of perspective I needed at the time.
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As much as I wanted to return to full-on exercise, I wasnt ready and my needs were
beyond his scope. Net: a qualified trainer can be a terrific advantage, though is likely
a better partner for those lining up their next feat of strength than those seeking
immediate relief. At present, I train to the beat of my own indie rock. Workout ideas
to follow.
Pilates works the core and its often an under-fit core that contributes to back stress.
This doesnt mean a weak overall core, rather relative weakness in vital places.
Pilates is also, minute-for-minute, a phenomenal workout. The style Ive tested is SPX,
advertised as among the more demanding versions. In all, the range of motion
exercises central to Pilates helped improve my back strength and posture. Give it a
try.
Swimming is the ticket to relief for many back pain sufferers. For me, it yielded
mixed results - possibly because of the extent of my injury, compounded by the fact I
float like a stone. In all, I sense swimming can be terrific at helping de-stress the back
and amend minor misalignments. But for disc herniations and more significant
issues, its less likely to fast-track improvements. Another consideration is weaving
pool sessions into an already crammed schedule. Net: Ill re-squeeze into speedo and
goggles soon enough, though I dont anticipate either being a staple of my repertoire
at least near term. If its core to yours, terrific. Someday Ill jump back in.
Phys-ed style toe touches may also be deleted from your files. Theyll compress your
lower vertebrae with little distinct benefit to their intended target: your hammies. If
you have a physical therapist or trainer who wants you to invest time in upright,
bend-at-the-hip toe-touches, politely end the session. Stretch your hamstrings from a
lying down position. Exclusively, every day.
In the course of nursing my back injury, I recall feeling more physically fragile than at
any other time in my life. It was humbling and in many respects still is. One of the
products I purchased to combat this feeling is a weight belt. Mine has Velcro
closures, firm structural support from lower to mid-back, and a snug fit. If youre
envisioning a gut-buster, youd be right on. Ive been known to run (sprints) in mine,
as well as work out at the gym, dine, grill, you name it. An added bonus of the buster
is that it continuously works the core, a primary focus area for improving back health.
I wear mine a couple times per week. To round out the look, try it with ankle weights
(pants optional) and go for the multitasking triple-play.
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When back pain is acute, most yoga time should be traded for either less stressful
activities or continuous Sportscenter from the comfort of your couch. The reason,
corroborated by many, is that many yoga poses can place undue strain on an injured
back. This is especially true of hot yoga (see: Bikram, Vinyasa, and manifold
derivatives), which often includes deceptively intense movements. Ive tried them
and on more than one occasion unwittingly pretzeled myself into worse condition
than I couldve imagined. In all, if you have a yoga habit, I recommend a Lenten-style
break following a back injury. Resume once youre pain free, but not before. Its just
not worth it. And for those fortunate enough not to have (yet) developed a yoga habit,
save your $$ and sweat for additional home equipment and/or a snuggie. At least
until youre back to full-power. Namaste.
Aston Patterning is intentionally outside the alphabetical order of this section, a bit
like positioning the breakout star last in the credits and with the preface And
Introducing. And Introducing: Aston Patterning the under-known, whole-body
approach to health and healing. Whereas many medical professionals attempt to
connect the dots via their standard questionnaire, Aston specialists do it in real life.
They identify the imbalances, tendencies, and points of wear and tear that make each
of us unique. This allows them to focus on the forest as opposed to the trees, and to
treat based upon contributing factors.
The premise of Aston Patterning is that you bring a lifetime of experiences to
everything you do. You move in deep-seated ways, favor past wounds, and rely upon
years of physical intuition. You seldom commune with your kinesthetic sense and
simply do what you do, the way you always have.
At risk of over-simplification, a good Aston practitioner will scan you from top to toe
and ascertain the root answer to why youre in the situation youre in. For example,
one key contributor to my back problems is my right knee, in which I tore my ACL,
MCL, and meniscus. This is compounded by a right hip thats substantially less
flexible than my left. One result has been imperfect balance, as currently manifest in
my L5/S1 disc issue. At least thats a theory. And skeptical as I was prior to my first
Aston session, Im buying it now.
Given a focused consideration set, an Aston practitioner will help release tension
areas and re-program movement patterns. If youre an Aston newbie, fair warning
(1): the majority of treatment I experienced was astonishingly subtle. So subtle as to
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reclassify all techniques previously considered subtle in the same order as a no-holds-
barred Turkish massage. So subtle you may fall asleep on the table. And fair warning
(2): Aston Patterning is not likely on your insurance plans co-pay or (better yet) no-
pay lists. It will be simply pay-as-you-go. Only this investment might really change
your life. I walked out of each of my Aston Patterning sessions in considerably better
condition than the sorry state in which I arrived. Worth every penny.
In summary, for as widespread as back injuries and back pain are, theres
surprisingly little consistency among recovery techniques. We tend to throw many
noodles against the wall, hoping to find one that sticks. In the course of your own
trials, pay attention to the range of pain and relief you experience before, during, and
after every activity. It may vary from day to day, but trends should emerge. Once
they do and you can act on them, your recovery will gain speed.
On the errors side, much of what I experienced was nonetheless worth the effort. The
biggest reason is that the errors (*explorations*) eliminated possibilities. Hopefully
the above will help steer you in an efficient direction without similar time and
expense. If not and you need to throw those noodles for yourself, aim mid-wall so you
dont have to bend too far to retrieve them.
As mentioned above, Ill expand on categories involving the most day-to-day
immersion, including: outdoor sports and rec, at-home calisthenics, officeastics, and
the gym. This list will be supplemented by ideas on travel, nutrition, rest, and
additional things to avoid. Onward.

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Recommendations
Hard-hitting ideas for getting and staying on-track.

There are two additional certainties in life: 3) everyone has an opinion; and 4) youre
probably not very good at following directions. A few might resonate, but before long,
youll more likely be freestyling to your own routine than following anyone elses
script. The ensuing content therefore centers on a well-known protagonist: you.
Chances are, youre pinched for time, cash, and bandwidth. As regards your back, you
have directional conviction, if not a tactical plan for reaching point B. Good news: by
paying attention to a limited set of key moves, employing an adaptable methodology,
and remaining committed, you too can put yourself in stronger position than ever
before.
The following recommendations are segmented by location and category, from your
local park to your home dojo, the gym, the office, and points between. In addition to
the to-do suggestions, Ill also point out moves and concepts to avoid. Fair warning:
nothing here is going into a glossy magazine. Hopefully thats OK with you.

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Park Routine
Lets begin in the open spaces, where you can stretch your legs and savor the fresh air.
Note: if youre in intense pain, portions of the following will not apply. All others
modify to suit your status.
1. When did you last run sprints? By sprints I mean honest-to-goodness sprints,
Rocky-style. Just you, striding across the green grass, at whatever you consider a
barely sustainable pace. Perhaps youre casting your mind to an earlier era: are
we talking five years, ten, more? Chances are, its been too long. Sprinters: you
know the benefits are fantastic. The wind against your face, a rapid sweat,
shortness of breath from something other than climbing two flights of stairs, the
list goes on.
With sprints (and Im referring to relative speed here), your fitness will rapidly
improve and your back will be given an opportunity to relax. In addition, youll
be spared the pounding of longer jogging sessions, all while reinvigorating your
fast-twitch muscles. Pure goodness.
Most sprint days (approximately twice per week, weather-permitting), I run
fourteen 75-100 yard reps. I generally intermix sprints with additional Twenties-
era exercises, to keep my legs fresh and permit sufficient recovery. Give this
simplest of routines another chance. Youll feel ten years younger. Fair warning:
start the first few reps slow and gather speed. Some ex-wunderkinds I know have
ever gone out too fast, pulled a hamstring, and limped home. Not ideal, trust me.
2. Karaoke is another hip-opener and back-tension-release-valve, to which I also
devote 50 yards at a twist. If youve never karaoked, start by positioning yourself
sideways to the direction you intend to move. Lets assume this is to your right.
Bring your left foot forward and across your body, landing to the right of your
right foot. Return your right foot to its original position, then quickly transition
your left foot behind yourself, until it again lands to the right of your right foot.
Your right foot should hop quickly to its original position, and repeat, front and
back, until youve covered your 50 yards. Its a quick move, hop-hop-hop,
involving an important bit of trunk twisting and hip action. As exceptionally
important as the hips are to back health, I highly recommend this exercise. Plus,
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its terrific for improving your footwork. Benefits for your back; benefits for the
dance floor.
3. Because variety is the spice of any workout, I also run in reverse. Why not? Its
like time travel without the hassle of wormholes. At the same time, youll need to
be alert to sprinklers, drainage ditches, Fidos fertilizer, and sundry other minor
barriers to a surprise-free routine. Scout your track first, maintain a straight
course, and you should be fine. Running in reverse is another example of a
motion you probably dont practice every day, which is all the more reason to
integrate it into your plan at least twice weekly. I generally commit one reverse
rep for every five forward, of equal distance and as controllably fleet-footed as
possible.
4. Another classic is the shuffle; a.k.a. the defensive stance. The inspiration for this
exercise is the basketball drills of my youth, when I was on the dribble each year
from November to March. As the name implies, its a sideways shuffle designed to
improve lateral movement while opening the hips. Ill generally do four reps in
each direction, covering approximately 50 yards per rep. The motion is simple:
while engaging your core, lower your posterior to a squat (or near-squat)
position, keeping your upper legs parallel to the ground. Move to your right at a
brisk pace, touching your feet for a fraction of a second, then either turn around
and reverse your lead leg (if youre on a 100-yard field) or shuffle back to your
starting point, facing the same direction. For full hoops re-enactment or
preseason training, keep your palms up and visualize the glory of defensive
shutdowns.
5. Occasionally I do jumping jacks, to round out the Presidential Physical Fitness-
style routine. Shall we? How about once per week, two sets of 100, plus four 50-
yard sideways versions? Your call. I think it would be good. No need to wear
your shorts outside your sweats or count aloud here. Just do it.
6. Back pain relief can be a quest for traction. You want it wherever you can get it.
Sometimes, primarily Saturdays and Sundays for me, this means taking advantage
of playgrounds normally reserved for rambunctious four-year olds. I steer clear
of the climbing walls, rope ladders, and slides, and proceed straight to the
monkey bars. A good two-minute hang can work wonders for lower back pain.
If your local bars are munchkin-level and youre unable to fully extend, dont let
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that be an excuse. Stretch your legs in front of you, bring your heels to the ground
and, while hanging, press your sacroiliac earthward by engaging your core, in
either long (15 second) or short (5 second) reps. The little kids may find you odd,
the big kids my find themselves jealous. You, however, will find sweet relief.
In summary, the idea is to make these moves your own. Theyre all possible in under
twenty minutes and will help improve your back health while affording
cardiovascular + agility benefits. If you feel self-conscious, let it pass. This is your
back were talking about.

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At Home
My family and I live in a 1928 craftsman thats full of quirks otherwise promoted as
charm. My man space is in the basement, all 100 square feet of it. Minus a couch, a
dresser doubling as a television stand, and a side table full of books, Im left with
approximately 60 square feet of exercise area. Its more than sufficient.
The organizing principle of at-home fitness is that any time can be workout time. Ten
minutes between waking up and hopping into the shower: workout time. Eight
minutes following dinner cleanup and before sending the kids to bed: workout time.
Procrastination time: workout time. Fifteen minutes you might otherwise spend on
email: thats right, workout time. Blend it into your daily routine and it will be
impossible to imagine life without it.
You do not need to complete a full exercise repertoire daily, let alone in a single
session. Its far more critical you do something every day and preferably more than
once. If thats three stretches in the morning, followed by another three at night,
followed by weights and kettlebells the next day, or any a-la-carte combination that
works for you, so be it. Youre in charge.
The following is a consolidated set of ideas from among thousands of alternatives,
presented in the order I most commonly carry them out. Theyre all mix-and-match-
able and many can be researched online. Find the combos and variations that work
for you, with one exception: dont do anything that doesnt help you feel better.
1. I generally begin with the cat-back, sway back. Place your hands and knees on
the floor, at ninety degrees, your back level like a tabletop. Arch your back
upward as high as possible, pulling your tailbone underneath your hips. Then in
the opposite direction, arch your back into a convex shape, belly low toward the
ground, and press your tailbone outward. Repeat 10 times, with a five-second
pause at both the high and low positions.
2. Once reasonably warmed up, its time for some big rubber ball action. Lay
chest-down atop an inflated exercise ball (preferably 65-75cm circumference).
For maximum sacral relief, situate your hips at the top of the ball and drape your
torso over the front. (This is the reason youll want a large ball.) Keep your knees
off the floor and hold for a ten-count. Then peel yourself upright and reposition
sideways on the ball. Return your hips to the top, re-drape your torso, hold for
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another ten-count, and repeat on the opposite side. Once youve covered your
front, right, and left sides, lay back-down atop the ball and relax for another slow
ten-count.
Maybe youve seen the big rubber ball in an infomercial, maybe your chiropractor
or a friend has suggested it, or maybe youve noticed one in your local sporting
goods store. If you dont already own one, dont delay. If you do, consider a
second for the office, either as a substitute seat or to stay proactive on the job. It
will make a huge difference and bring new meaning to being on the ball.
3. The trunk twist is another standby. Two approaches predominate. First: From a
seated position, lift your right foot over your left knee, position your left
elbow/upper arm on your right knee and your right hand on the floor behind,
twist and hold for ten seconds, then repeat on your opposite side. And second:
From a lying down position, hold your arms to the side in the form of a T. Lift
your left leg up and across your right side, keeping the upper and lower portions
of your crossing leg at ninety degrees. Bring your left leg as far to the right as
comfortably possible. You should feel the stretch in your lower back and hips.
Hold for ten seconds, then repeat on the opposite side. Of the two approaches,
the second has produced consistently deeper stretches for me, though I also find
it potentially riskier due to the inherent torque of the move. Give both
approaches a try and feel your flexibility improve fast.
4. Then theres the pelvic tilt. Lay on your back, knees bent, feet flat on the floor.
Raise your lower back to where the area from your shoulders to knees is flat, then
lower and repeat twenty times. Slowly. Lift your toes for a deeper stretch. I
spend the greater part of my floor routine decompressing in the opposite
direction in this example lying on my back and pressing toward the floor.
However, its equally important to pivot in the opposite direction, which the
pelvic tilt is designed to do. Stay diligent about this one; range of motion will
keep you spry.
5. Upon introduction to the psoas stretch, I couldnt spell psoas. (Note for aspiring
spelling bee champions and highly motivated parents.) The move is easy.
Position your right leg, quadriceps-down, on a bench, sofa, mattress, or any other
item capable of holding your weight while allowing freedom of movement with
your left leg. Lean upward and back on your right leg by pressing your left leg
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into the floor, feeling a stretch in the groin area along the front right side of your
pelvis. Hold for ten seconds, then repeat on the opposite leg. If youre wondering
why the psoas stretch is important, Ill use psoas in a sentence: A tight psoas can
squeeze lower back discs and limit hip rotation. These are clear net negatives.
Stretch your posai daily.
6. A central event of the at-home workout is core stress. Lay on your back and flex
your core. Repeat 300 times. Simplest exercise ever. Vary the curve of your
lower back every fifty reps. Start with your lower back pressed firmly against the
floor for the first fifty, then relax your back and allow space between your back
and the floor for the next fifty, then a little more space again for the next set
before returning to the starting point of the triad. During the sets where your
lower back does not begin pressed firmly against the floor, the move is to steadily
drop your back to the floor while fully engaging your core. Dont slam your lower
back to the floor; move with control and precision. There are few limits to the
places you can do this exercise and fewer still to the benefit of it.
7. The plank will also help improve the sturdiness of your lower back. From a face-
down position, elevate your body onto your forearms, lean up onto your toes,
stiffen your back into a perfect plane, visualize what inspires you, and hold your
position for 60-90 seconds. As with many core exercises, there are modifications
galore, most notably leg and arm extensions. Experiment. If they work for you,
by all means refashion and incorporate them. My quota is three times per week.
8. Speaking of modifications, the side plank is an oblique-hitting interpretation of
the above. Elevate your body onto your right forearm (or left, if thats your
preference). Similar to the downward-facing plank, hold your position for 45-60
seconds per side. Add light dumbbells, canned pinto beans, or any other weight
to your free hand and extend your hand downward through the space between
your elevated core and the floor, then upward to the sky for the duration of your
workout. Target a minimum of 30 reps.
9. Because lower back power is directly correlated with hip flexibility, youll want to
cross your legs while on your back. Lay on the floor and cross your legs as
though you were sitting in a chair: right ankle on left knee. Then reach through
the space between your right and left legs, grab the back of your left leg, and pull
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your left leg toward your chest, which will bring your right leg along with it. Hold
for a ten count, then switch. Three sets daily.
10. I often add a dose of teeter-totter. Stand on one leg. Hold your hands in front
and slowly lower your torso to a position of ninety degrees, extending your
opposite leg behind. Pause at ninety degrees, creating a T from your head,
through your shoulders, and back to your toes. During the sequence, your hands
should fall in the direction of the floor. If youre able to touch the floor terrific.
If not, extend as low as possible. Then slowly return to starting position and
switch to your opposite foot. Repeat 5-10 times per side. This is a stability test.
Over time, or if youre already strong on your feet, hold a light weight in your
hands, bearing in mind the objective is control and balance. Save your power for
other exercises.
11. During a prior fitness renaissance, Bosu

was all the rage. It remains an all-time

favorite. In just three minutes, I can do 100 side-to-side hops, 50 mountain
climbers, 50 pushups, and 30 seconds of side plank per side. Stated differently,
thats 100, 50, and 50 in two minutes. You have two minutes to spare. I know
you do. Give it a shot before your morning coffee, or upon returning home from
the office. The secret is making time and with Bosu and most of the other
exercises mentioned here, you dont need much. Add the side planks with your
extra minute. And hop aboard for on-Bosu teeter-totters when possible, like
while watching Sesame Street with the kids. (Macho, indeed.)
12. The advantages of Kettlebells cannot be overstated. Pick up one or more for
yourself and start swinging. In the process, youll open your hips, strengthen
your core, and with proper technique at an ideal weight, elevate your pulse. This
is another example of a quick-turn, high-impact exercise. One hundred swings
generally require from two to four minutes, depending upon whether or not
breaks are included. And dont be bashful about breaking, as form is super-
important here. The moment you feel your swing form start unraveling, give your
bells a rest and regroup before continuing to your target number of reps. Another
reco: if you work out in front of a television, turn it off. Youll want to keep your
eyes forward, back straight, and concentration fixed for the duration of your
swings.
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13. The medicine ball is also part of my Games of the VII Olympiad series. For
starters, use the medicine ball for core stretching, not strength. Begin with a light
weight and twist side-to-side, gently creating flexibility across your obliques and
throughout your torso. Over time, feel free to increase weight and focus on
stretching. Ive not used medicine balls for crunches, back-and-forth tosses, or
any purpose other than stretching. This isnt to say the multitude of other
medicine ball uses arent valid, I simply see the stress/benefit ratio as not
working in favor or a person with lower back issues.
14. Pound-for-pound, surgical tubing rules. Over the past year, Ive used tubing for
hamstring, core, back, hips, and biceps work. Best of all, tubing is highly
transportable and can be quickly customized. For hamstrings, lay on your back,
hold one tubing end in each hand, position the tubing into the arch of one foot,
straighten the same leg, and pull the tubing taut. Extend your leg for a slow ten-
count, then switch legs.
For core work, wrap the tubing around a post, hold the ends in front and step
away until the tubing is tight but not a strain to hold in place. Then twist while
holding the tubing ends in front with both hands. Depending upon the strength of
the tubing, target 25 twists in each direction.
For back work, hold the ends of the tubing above your head as though you were
doing a pulldown. Then replicate a pulldown. You may need to wrap the tubing
around your hands to create enough resistance for this to work. As ever, modify.
To this point, Ive referred to surgical tubing as opposed to fitness bands. Having
worked with both, I prefer tubing for one primary reason: tubing (at least mine)
has handles.
15. From time to time (i.e. twice weekly), I unleash the foam roller and with it
oodles of self-inflicting yet liberating pain. The biggest reasons I continue
returning to the roller are: 1) it helps dissipate lactic acid buildup; and 2) it helps
stretch via compression the IT (iliotibial) band, quadriceps, hamstrings, calves,
periformis, and virtually any other area of the body over which one might roll
over a piece of foam while applying least 75lbs of body weight. My roller has a 6-
inch diameter, is 36-inches long, and weighs approximately 1lb. As powerful as it
is lightweight, the roller is not well-suited to focused lower back compression.
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Work in the neighborhood of the lower back, not directly on the lower back itself.
Youll likely find the results much better.
In summary, the at-home workout centers on putting yourself in position to succeed.
There will be days when you dont feel like doing anything or your schedule has you
working like a freak. Its OK. You dont have to exercise every day. The paradox is,
with more options at your disposal, youll be less likely to want to do nothing, and
have fewer self-rationalizations for anything other than something.

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At the Gym
Given the number of high-quality workout alternatives and a preference for variety, I
seldom invest more than thirty minutes in any gym session. I also limit my routine to
activities that can be done at the gym and nowhere else. The reason is that functional
strength is king and ceaseless repetition is its hobgoblin. As youll see, theres nothing
trendy here. Nothing new-age or techno-riffic. Just good moves in short order.
1. Pulldowns are my typical starting point. I use enough weight to incur heavy
resistance, but not so much as to rock out of control. I generally do two sets of 14,
at a weight such that by the 14
th
rep, I start feeling an inclination to sway. (I tend
to work in multiples of 7, you?) A key advantage of the pulldown is the enforced
stretch between your upper half as pulled upward by your hands holding the bar,
and your lower half as held in place at the quad level by a self-adjusting pad.
Good for stretch; good for strength.
2. The bench press remains a fixture. Ideally youre lifting your body weight at
least ten times. Either way, start at a weight you can press ten times without
stress. Add lbs. to reach the same amount as your body weight and do another set
of ten. By the 10
th
rep of the second set, you should start feeling a burn. Do
another set of at least eight, at most 10. If you can go more than 10 on the third
set, add iron during your next session. This exercise is geared more toward total
body fitness than back health, though the two are inextricably linked.
3. Moving along to the upright row, another foundational classic. The approach
here is the same as for pulldowns: two sets of 14, with perfect technique. Add
weight as closing reps become easy, but dont struggle. The last thing you want to
do is strain your lower back while exercising your upper back, which has a direct
bearing on the wellness of your lower back. Doing so would be analogous to
picking up a four-year-old without bending your knees. You know you know
better.
4. Next is the pectoral fly, the objective of which goes beyond the cotton/poly t-
shirt. I complete one set of 28 on a pec machine, with the goal of working to
failure on the 28
th
. If possible, and if youre on a machine that permits it, turn
around and adjust the handles for the reverse fly. All in the name of being strong
(and balanced) like a bull, frontside and back.
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5. Segue to Reverse Fly, for good posture and to keep the upper back aligned. I
generally do one set of 28, emphasizing technique and adding lbs. as needed.
Though in truth, its seldom I add weight to any of these exercises. If Im jamming
through my routine with proper technique at high speed, Ill devote any spare
time to cardio.
6. Wide-grip pullups are a call of the wild for any gymgoer. Theyre preferable to
lat pulldowns for total upper-back strength and are among the worlds longest-
running physical conditioning tests. With pullups, theres nowhere to run,
nowhere to hide and yes, everyones counting. Get over it. Pullups are good for
you, though unlike pulldowns, they dont afford the opportunity to fix your lower
half in place. Meaning youll need to resist the compulsion to sway, or stop
swaying once it starts. Show yourself 14 and keep going. When Im exceptionally
pressed for time, I drop by the gym for this exercise alone. No change of clothes.
Two sets, then out. If your pullup routine is starting with one set of one, thats
cool, too. At least youre heeding the call.
7. Then there are close-grip pullups, the junior varsity version of the wide-grip.
Though still registering on the tough-o-meter, close-grips arent worth a
dedicated trip to the gym. Theyre not bad, and the traction-inducing pull
provides a decent lower-back stretch. But few people attentively count them and
when they do, they discount the number, ex. ah, but those were close-grip. Do
them if you must. I wont say anything.
8. Depending on outdoor conditions and the flow of the week, I occasionally hop
aboard the treadmill. Its lower-impact than the street, but still not awesome for
the back. Start slow if youve not run in a few weeks. As you gain strength, I
recommend the only treadmill workout that has kept my attention: the 5,4,3,2,1
(x2). Meaning 5 hard (i.e. at a high but sustainable pace), 5 easy (i.e. at a slow,
tempo pace), 4 hard, 4 easy, & etc. Among the track crowd, this workout is known
as a fartlek. Yes, that word is pronounced phonetically. And yes, that passes for
runners humor. Give it a try and increase speed, incline, and intensity with each
session. Ideally youll be deep in the hurt locker by the end.
9. Back health occasionally necessitates maneuvers you might not otherwise
consider - like jamming on the elliptical trainer. Pre-injury, I considered
elliptical trainers the unenviable domain of retirees. Then an elliptical became
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my cardiovascular salvation. Touch. To my delight, Ive found ellipticals low-
impact (easy on the back), multipurpose (many models double as a stairmaster),
and perfect for generating a quick burn. Though suboptimal for hard-core
endurance training, theyre nonetheless useful for rebuilding basic fitness and
flexibility. Word to the fit: respect the elliptical.
10. Indoor cycling is easier on the joints than most cardio routines and still worth
twenty minutes time, once per week (if not more for the pedaling inclined). I
recommend spinning bikes first, chiefly because theyre low-pressure on the back,
especially when the handlebars are raised to hip level and a high-quality saddle is
part of the kit. Recumbent stationary bikes can also prove worthwhile, though
the reclined position has had a tendency to irritate my lower back. As for upright
stationaries, theyre better than recumbents, though the standard-issue frying-
pan-sized seats can add pressure where pressure isnt desirable. (Yeah, there.)
Net: use good judgment.
In summary, the gym will not get you all the way to where you need to be. But its
not bad, either. For the less acquainted, the perfect situation would be for a trainer to
introduce you to proper technique, how to use the machines, and where to integrate a
dumbbell routine. Classes can be good, too - notably those with a reputation for
leaving participants seconds from total collapse.

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On the Job
When youre managing your back health from the office, youre looking after the body
that fuels the mind that drives the results for which your tail is responsible. Ideation:
1. Start by thinking dips. Find a ledge, non-swivel chair, counter, or table. Face
outward, place your palms on the fixture behind you, and move your feet forward
while lowering your torso. Youll be holding yourself up with your arms and
allowing gravity to drop your keister, vertebrae, and sacroiliac in the direction of
the floor. In the process, youll be creating space in your lower back and
stretching the surrounding muscles.
2. Devote a few minutes to doorway hangs. Find a doorway from which you can
hang (hence the name; innovative, I realize), and do your best Curious George
impression. For maximum benefit, place a chair in front and lift your heels onto
the chair, improving traction and replicating the effect of dips by creating space in
your lower back.
3. Keep in mind the importance of hamstring stretches. Find a spare chair, file
cabinet, supporting beam of a desk, stack of rebel-with-a-cause books, mini-
fridge, anything that will help you elevate your legs (one-at-a-time) and painlessly
stretch your hamstrings. Remember: your hamstrings have exceptional influence
on your lower back. Treat them to a little love throughout your workday and
theyll return the sentiment when its playtime.
4. Try a few trunk twists from your office chair. Theyre startlingly simple. Reach
your arm across your chest and grab the back of your chair on the opposite side.
Pull. Repeat from the other side: hourly, if possible. Twice daily, for sure.
5. Take your routine fully undercover with the upright core flex. Its almost as
simple as the prone version. Flex your core, pressing your abdominals against
your spine and moving your sacroiliac joint as far forward as possible. In this
youll be taking the core stress routine from your home gym to the office. May
be accomplished from a seated or standing position.
6. Business metaphors aside, tennis is a perfectly acceptable game for any
workspace. Pop a can of yellow fuzzies and bring all three to the office. Stand
perpendicular to a nearby wall and snugly position a ball between the center of
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your hip (in most instances , just below the belt) and the wall. Allow the ball to
rub against your hip as you move back and forth, up and down along the wall.
This motion will help loosen your periformis and other hip muscles important to
lower back flexibility. Chances are, it will also provoke stares from co-workers as
you side-grind shared space. This is where you toss them your spare tennis balls
and tell them to get their own satisfaction. Ad: you.
7. Im also a proponent of the flamingo. From wherever your big ideas hatch, stand
on one leg. Then the other. Thats it. Its a balance drill designed to engage the
small and often overlooked muscles that stitch together your lower core. The
longer you hold, the greater the benefit. Once you get the gist (which I hope is
fast), close your eyes and do the same. Fair warning: the first few times you
attempt the eyes-closed technique, youll want to stand in a corner or well clear of
awards and mementos, as your odds of tipping over will be high. As your
technique improves, you may encounter a double-challenge: explaining why your
eyes are closed while on the job. Good luck with that one.
8. In addition, attempt to procure an up-down desk and the best chair you can
scrounge. Go conference-room-to-conference-room under guise of night, request
and re-request help from procurement, whatever it takes. Youre in the business
of adding value and need a good chair from which to do it. If you can finagle an
up-down desk, which will allow you to work from a standing position like a true
creative pro, by all means make it happen. This is stupendously critical.
In summary, the office workout is not about putting on a display. Its about taking
care of business. And like every other aspect of professional life: the more (and
smarter) you give, the more you get. Many positive returns.

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On the Road
Long flights, late nights, and bad coffee wont rightfully confer warrior status. But
remaining on the offensive from wherever you are will move you closer. Here are a
few in-room, socks-and-shoeless approaches to staying back-healthy, even in the most
cost-conscious (i.e. tiniest) hotel rooms.
First and above all else, drink. Water, I mean. More than you need and whenever you
can. Air travel is dehydrating, you may be away from your home time zone, your
sleep pattern may be interrupted, and events will be to varying degrees new, stressful,
and unpredictable. Any of which increase susceptibility to illness and when taken
together magnify the odds youll bonk. Try to guzzle at least a half gallon of H2O per
diem. If you can add electrolytes, all the better.
Second, consider the following:
1. Salute the morning with good old-fashioned push-ups. One-hundred, flat back,
precise form. From this point, the day is yours to take.
2. Snap into the plank for a core and lower back wake-up. Local television news
should provide distraction, if only because events away from home are generally
more interesting than whatever is happening in your own backyard. Especially
when delivered with an accent. Three sets, sixty seconds per.
3. Get your core stress out of the way. One-hundred reps minimum (preferably
two). Ive found this core exercise especially helpful in the morning, when
thanks to hotel mattresses - my back often has the pliability of a board. Youll
earn your breakfast.
4. Next, unleash the surgical tubing you remembered to pack. Direct yourself
through a cycle of mock-pulldowns, reverse flies, bicep curls, hamstring stretches,
arm raises, and if possible, trunk twists. Physical benefits of on-the-go tubing
aside, traveling with gear creates a psychological advantage, too. When you pack
it, youre far more likely to use it. Make space.
5. Finally, invest in a stretching routine, preferably based on concepts already
mentioned. Stress relief should be paramount, and with it untangling the
tightness brought on by economy class, conference rooms, taxis, trains, late
dinners, and hotel living. Limber body, limber mind.
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In summary, the above can easily be accomplished in the twenty minutes you might
otherwise have dedicated to the snooze bar. This is important stuff. You want to
return home with a full tank of gas, not struggling to stay upright. Oh, and one more
thing: set your preference to aisle seats. Your back and the passengers you would
otherwise be climbing over to stretch every hour (at least) will thank you.

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Farther Afield
Make stepping off the grid mandatory, an order from your back to your life. Prescribe
specific times and dates, block your calendar, and resolve to escape. Its what youll
miss when youre unable to do it and therefore worth embracing every moment you
can.
Going gridless can take many forms, from a walk around the block to a swim in the
ocean, to team sports, art, hobbies - anything within the realm of good, clean living.
Better still, escape helps separate the important and lasting from the short-term and
forgettable. You know this, just as you appreciate the quickest route to escape is
within your control. So turn it off. On most devices, its a small button in the upper
right corner. There will be plenty of time to check it later.
My appreciation for outdoor sports has only grown over time, though lately in inverse
proportion to my ability to participate. The following are a few examples of how Ive
recently left the grid in the dust.
1. Though the road may be right outside your door, your back would prefer trail
running. Trails are far less jarring than asphalt and concrete, a fact that will help
your back deal with the thousands of pounds of pressure endured during an
average outing.
If youre a marathoner or city dweller, road running can be difficult to avoid. Still,
even in the busiest of urban areas, there are bound to be miles of dirt. Central
Park in New York, Hyde Park in London, and Lincoln Park in Chicago are three
great examples; as is Discovery Park just a few miles from my home in Seattle.
A potential back-related challenge to trail running can be footing. Rocks, tree
roots, and minor undulations are hazards to avoid. Footwear is therefore key.
Think extra tread and support, as opposed to barefoot-style or fashion-forward.
Weather-permitting, Im on the trail once per week for a three-mile loop,
including a 400 foot stair-climb to and from a rocky beach. Its generally the best
thirty-minute workout segment of the week.
2. Moderately strenuous hiking has been a surprise. Ive found the slow-rolling
variety ideal for loosening my back and hips without generating strain. If hiking
is accessible to you, try a few miles of easy ups and downs. Take special care on
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the upward slopes, which Ive found can trigger hip tension. (Ive not experienced
similar on downward slopes.) As your recovery progresses or if youre feeling
spry, trail running might take the place of hiking. All good. The heart of the
concept is to reintroduce natural surfaces, not the perfectly level floors and
streets of today.
3. While youre committed to the great outdoors, reconsider the joys of riding a
bicycle. The low-impact, high-output advantages can be primo. And when your
route includes a bakery, tacqueria, or roadside grill, youll be signing up for a first-
class jaunt. At the same time, bear in mind not all cycling fitness is ideal,
especially when your recovery is in its early stages. Ride when youre well
enough to run; i.e. dont assume because youre not fit to run youre at least fit to
ride. The reason is that road vibrations can pester your sacrum and uphill
sections can induce unproductive back strain, either of which may move your
condition in reverse. Net: just because it looks easygoing, smooth, and familiar
doesnt mean its always good for your back. As ever, use sound judgment and
wear a helmet.
4. Last but certainly not least, sign yourself up for anything involving lateral
movement. Back and other issues are often the result of one-dimensional
repetitive activity: the constant application of pressure in a single direction. Its
easy to perceive how this happens. In pursuit of staying fit by any means
necessary, we all have a tendency to stick with whats known and trade the
benefits of variety for the efficiency of the familiar. Avoid that trap. Find a
basketball or tennis court, golf course, softball league, karate studio, jai-alai arena,
anywhere you can pursue an activity requiring side-to-side, up-and-down, or
start-and-stop movement. Obviously do this when youre well enough to
participate and at low risk of re-injury. If the physical justification werent
enough, the competition and repartee will surely be worth the effort.
In summary, your grid is your own. As productive as you might be while on it, the
only sure bet is that outperformance requires periodic breaks. Take them. Your back
and your free spirit - will thank you.

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Nutrition
If you are what you eat, what do you see when you look in the mirror? Hopefully a
lion, ready to pounce on the next unsuspecting wildebeest. If so, youre already caring
for yourself from the inside-out. Youre aboard the organic, gluten-less, wild-caught,
grass-fed, low-fat, cage-free, hand-picked, shade-grown, artisanal, free-trade Land
Cruiser. Your muscles and joints are in the best possible position to heal themselves
and recover fast. Youre high-energy and motivated for the long haul. If not, consider
a nutritionist.
Focused nutrition is another approach I should have prioritized sooner. Pre-injury, I
hadnt channeled enough effort to learning what makes me tick or how to take a less
conventional approach to diet, vitamins, and minerals as allies. More good news: the
positive differences of an improved diet are yours for the taking and options abound.
Over the course of my recovery, Ive reduced inflammation with nature-based
remedies such as InflamaSyn and Boswellia Complex; improved my ability to self-
repair with Vitamins A & D3 (consumed in conjunction); accelerated core strength
with high-quality protein alternatives, fended off colds and flu with a daily
multivitamin, added Omegas and fatty acids with pure Arctic Cod liver oil, and more.
My list goes on.
Identify a nutritionist who can help tailor your approach to your unique needs and
body composition, dispense for yourself what you need every day, and adapt a front-
footed stance. It will not be cheap; it will be worth it.
I bring aboard my daily vites over the course of each day rather than in a single, back-
up-the-truck-and-drop format. This often means carrying a small plastic case in my
jacket or bag, with vitamins and supplements to be consumed at defined intervals.
For example, Ill typically start the day with a multivitamin, in conjunction with a
Vitamin A & D3 supplement. After lunch, Ill add an omega combo. For a dinner
appetizer, I hold my nose and swallow three forkfuls of kimchi at least three days per
week. For dessert, and to reinforce Im not a total nut job, I indulge in a full-cal
double-scoop of ice cream (for the calcium).
A few points to call out here: minimize carbonated beverages, empty-calorie snacks,
donuts, danishes, and high fructose corn syrup. If youre into fitness, these are the
enemy. There are others and Ill admit my powers of restraint occasionally come
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under assault. But in the long run, a policy of good nutrition will undoubtedly yield
benefits for your back and the rest of your machine.
In summary, nutrition is the linchpin. It can pick you up or keep you down. It can
help you heal or slow your recovery. Find a nutritionist near your home, take a few
tests, and follow an individually prescribed approach. And commit. Those wildebeest
dont serve themselves.


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Rest
Im as pressured to rest as to stay active and should heed the former more often. I
know how much more Ill do and better when rested. Yet my discipline for doing
tends to supersede downtime, leaving my back howling in revolt. You may relate.
Jot yourself a prescription to catch more ZZZs. Back and mind will thank you. On
average, Ive found hitting my bunk earlier is a better bet than attempting to sleep in.
Also that building a buffer between work and sleep is essential. By taking a few
minutes to change the channel and unwind before calling it a day, the probability of
getting a sufficient dose of REM sleep increases dramatically. And its REM that
recharges.
Also steal weekend time for a nap or two. I realize this is painfully obvious advice, but
the point is that you need to give yourself permission to take it. If fifteen minutes are
the max available, grab em; if two hours on a Saturday afternoon, perfect. Youll only
gain strength by allowing yourself to sufficiently relax and uncoil. This is as
important as every training exercise youll do.
A few additional ideas:
1. Lay on the floor and elevate your legs by positioning your calves on a sofa or
chair, adding pillows as necessary to achieve a ninety-degree angle of upper and
lower leg. The goal here is to remove all stress from your lower back. Be as
precise as possible about the ninety degrees and ensure your lower back and legs
are weightless. Allow your upper back and shoulders to bear the load and give
yourself at least fifteen minutes of decompression. Catch up on the news,
meditate, recite poetrythis is your time (for me, generally around 9pm). Enjoy
it constructively.
2. Consider a Tempur-Pedic

bed. Since transitioning to ours, Im able to contrast

two defining eras of my life: pre- and post-Tempur-Pedic. Whereas I once
crawled into my crib, hoping to arise without agony, I now sleep soundly and
greet the day with a cheer. Its a back-changer worth considering.
3. Take the option to stay home and read. When my back pain was at its cruelest, I
left the house exclusively upon obligation. When the pain began to ebb, I tempted
fate. And fate won. The takeaway here is that beyond the point you think you
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might not need to worry, you need to worry. I consumed more books while
recovering from my back injury than in the previous five years, many of which
were stories of people in far more difficult situations than my own. The time outs
were worth every minute.
In summary, its not the volume of activity that will crush your back. Its the volume
of activity relative to the volume of rest. The more youre striving to accomplish, the
more discipline youll need to slow down. Trust me: making nothing happen can be
tougher than it looks. Its also indispensable. Do it right.

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The Numbers
Youre a high-return investment.

To this point, weve explored back pain from a qualitative point of view: pain or not,
and if so, how much. Its also possible to quantify the impact of a back injury. In
short, what touches hopes and dreams also impacts dollars and cents. Luckily, a
modest upfront investment can help vanquish the pain and keep it at bay.
Heres an example: start with your expected cash flow over the estimated duration of
your injury. Then reduce your cash flow by a percentage you estimate might be
impacted by your injury. If your work is directly dependent upon the strength of your
back (see: construction, agriculture, mining, manufacturing, etc.), this percentage may
be high. Alternatively, if the majority of your work is more stationary (see: corporate
headquarters, professional services, etc.), this percentage will likely be lower.
Now assume you purchase a set of exercise equipment to help accelerate your
recovery; equipment ranging from the aforementioned big rubber ball to kettlebells,
surgical tubing, and more. Assume the total level of your investment will be
approximately $300. Lets also assume you invest this amount in full at the start of
your back injury and expect the pain to persist for 6 months. (Note: these are
significant assumptions, as your equipment investment is equally likely to take place
over several months and one piece at a time. In addition, its notoriously difficult to
estimate the duration of a back injury.)
Assuming monthly cash flow of $3,000, a 10% potential decrease in cash flow on
account of your injury, and equal incremental improvement over 6 months at an
annual discount rate of 10%, the net present value of the above investment will be
$709. Meaning your investment will represent dollars well spent. By extension, if a
larger monthly cash flow, longer expected injury duration, and/or greater percentage
impact on cash flow is assumed, the value of your investment will increase. Include a
positive multiple to all-around healthier living and bask in the upside.
This is clearly a ballpark estimation for illustrative purposes. Lest the science become
too dismal, the takeaway is not to be penny-pinching about your back. Having an
injury will cost you. Investing to alleviate the injury will cost you less.
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For a $300 investment, you should be able to get equipped with the following: a big
rubber ball, surgical tubing, an inversion table, a medicine ball, one kettlebell, a
weight belt, a sacroiliac belt, a foam roller, and a Bosu. Assume an additional $300 for
an inversion table and/or some combination of massage, Aston Patterning, or
nutrition advice and your NPV is still positive: $411. Shop around and sample
products at your local gym, chiropractor, physical therapist or elsewhere. Then take
the plunge.
In summary, because back pain exists, it is therefore measureable. (Or is it the
reverse?) Either way, if youre quantitatively inclined, most gear-related investments
are likely to pass your required rate of return. Its retail therapy with far more lasting
benefits.

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Things to Avoid
For best results, steer clear.

Back pain is a ticket into the wilderness. While Id rather have gone there or to the
mountaintop, or the desert for another purpose, I nonetheless feel better for having
passed through.
The following ideas are to help you make the most of your wandering. Some have
already been mentioned and like all advice, may refute your better instincts. Others
may not apply. The theme is that establishing a not-doing list is essential to progress.
Forthwith, guidance for the journey:
1. Be aware that going out too fast will almost surely return you to the sidelines.
Increase your workout duration and intensity at a slow, highly disciplined rate. If
youre like me, over-use got you into this situation. Over-use will surely not get
you out.
2. Trade heavy lifting for longer sets in a work-to-failure format. Unless youre an
NFL tackle returning from the disabled list (and even then, Im not so sure), you
want high-reps, not max weight. In any exercise, at any time. Lift for the long
haul.
3. Restrict your sugar intake: because it inflames, because it will spike your energy
level, and because you likely get enough in your daily diet. Im not fanatical on
this point and can occasionally be coerced into a bear claw. I just dont make a
habit of it. Help yourself and your back by keeping sugar specifically processed
sugar at bay.
4. Just say no to wearing running shoes too long. Most models are good for a
maximum of 300 miles and should probably be retired after 250. Find a pair that
maps to your physical characteristics and running style, and replace regularly. I
realize this may get expensive; consider it your ounce of prevention.
5. Sitting for hours on end is inexcusable. Get up and move. If youre in an office,
take a stroll (i.e. Management By Walking Around). If youre traveling by plane or
train, return to an upright and unlocked position frequently. If youre on a long
drive, pull over and stretch in a parking lot. Your forebears you know, the
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hunters and gatherers they werent sitters and didnt build sitting into your
DNA. Why fight evolution? Roam.
6. Theres no such thing as good pain. Back pain is not in the gut-it-out
classification. Its not like damaged ligament pain, through which you need to grit
your teeth and will yourself forward. Its also not like a nondescript twinge or
bruise thats agonizing in the short term but unlikely to do long-term damage. Its
your back. You want to push it into good condition, but never into pain. Highlight
this note.
7. In certain cases, pills can surely be justified. However, over time, their
effectiveness diminishes. Whether over-the-counter or prescription, to reduce
inflammation, promote relaxation, or some combination thereof, seek medical
advice and strive to consume the minimum possible dosage of whatever youve
been prescribed. Your back will respond best to real healing, not masking tape.
8. There are advocates for injections and no doubt they, too, work for many.
However, the way I see it is this: why accept an alien invader if you dont have to?
Why risk the long term for the short term? A core argument in favor of injections
is that they can act as a springboard to more aggressive rehab: less pain, more
gain. But the counterargument is that the benefits of injections will taper off and
when they do, theres no guarantee your back will be any better than before. It
may in fact be worse by virtue of resuming old habits while under the influence of
the injection. As previously mentioned, Ive avoided injections on account of
limited perceived upside and consider this to have been a good move. Your
situation may be different. Either way, take your doctors advice and your pain
threshold seriously.
9. With the exception of ruptured discs, massive injuries, and long-term debilitating
pain, back surgery is generally considered optional. In most cases (especially for
bulged and/or herniated discs), it is advised against. No need to go under the
knife unless its absolutely necessary. The principle reason cited to me is that
one-year post-surgery, patients who have undergone surgery tend to be in the
same condition as those who avoided it. Many factors are surely involved,
including the starting status of the patient, the type and duration of post-surgery
recovery, and each individuals physiological tendency to recover at a given pace,
to name a few. This is an intensely personal decision.
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Following my herniated disc, L5/S1 diagnosis, I viewed my condition as not
warranting surgery and my pain tolerance as high enough to manage an
aggressive recovery. As Ive also taken a long-term view on my back, I wanted to
learn all I could about what works for me. Your situation may be different. Net:
consult your instincts, your doctor, your health plan, and your family before
making any surgery decisions.
There are also three key assumptions to avoid.
1. Assuming its emotional. Perhaps a portion of your pain is the result of mental
tension. Its a legitimate hypothesis: stress can be devastating and precipitate a
multitude of physical infirmities. As you read this, chances are theres something
stuck in your craw an unanswered question, a deadline, an errand, a family
issue, a car or house in need of another repairthe list goes on. And somewhere
along your spine, muscles are tightening under the pressure. Eventually the
tightening may pull your back out of alignment, leaving you with yet more to
worry about. Or maybe the stress will manifest elsewhere. (Makes predicting the
weather sound easy.) My hunch is that while emotional strain may be a chief
contributor to back issues, its not the only factor. Its therefore unfair to assume
self-imposed Jedi mind tricks will return you to full strength. Net: dialing-down
stress would be good for most people. But only as a complement to dialing-up
more of what makes you and your back tick.
2. Assuming theres a quick fix. Theres not. Dont delude yourself. Also dont
expect one day youll wake up and the pain will have miraculously passed.
Instead, set your expectations for a long journey and resolve to work your way to
full power. You may reach your goals ahead of schedule. You may achieve
setbacks forcing you to recommit again and again. Your pace of recovery may be
slower than an uphill gondola on a powder day. Its all impossible to anticipate.
The only guarantee is that a shortage of time and commitment will keep you
farther from the things you love. May the wind be at your back.
3. Assuming it will never end. Barring major injury, thats fatalistic gibberish. It
will. Your back will reset and return. You will be mentally and physically
stronger, with a greater appreciation for whats possible. And you will embrace
every opportunity to keep yourself in top form. You will move forward.
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In summary, you dont want to linger. You want to absorb, assess, and leap ahead,
with stout conviction. To do this, youll need to institute boundaries and constraints;
to shrewdly invest your energy, decide how disciplined youre willing to be, and think
for yourself. Anyone can return from the wilderness with a commitment. As were all
aware, what matters is keeping it.

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Moving Forward
Day by day, step by step.

Ive always been an athlete. Prior to my back incident (and with the exception of ACL
surgery), I seldom paused on account of physical limitations. I did what I wanted and
damn the torpedoes. I occasionally devoted time to stretching and preventive
medicine, but not in any material way. I was full-speed-ahead and worry-free.
Today is different. Through Ive luckily emerged from the throes of severe pain, Im
aware how quickly and uniquely back injuries can wreak havoc on an active life. And
Im determined to avoid a sequel.
My top inspiration is not a game or a quest, noble as both can be. Its my kids. Theyre
gaining speed and I want to keep pace with them. Theyre it: pure and simple.
Visualizing success is easy.
Before heading out, a few themes to keep in mind:
1. Gather high-quality opinions. Theyre your expressway to separating truth
from speculation. Ask (and re-ask) as many questions as possible, consider
scenarios, your history of recovery, and every angle to conscientiously
maximizing your health plan. Remember that pictures can save time and
thousands of dollars, and first opinions arent necessarily accurate. This is your
back: be thoughtful, be thorough, be tough.
2. Take the lead. Where new ideas are proposed or conjured, explore them. Where
tried-and-true perspectives and recipes are shared, take stock of them. Where
flimflam and loose logic are offered, avoid them. Though the foundational
structure of the human back is standard, each of us has a unique composition,
susceptibility to injury, and responsiveness to recovery. Seize the initiative for
healing your back. Nobody else will.
3. Commit. Tilt the odds in your favor. Approach your recovery with vim, vigor,
and persistence. The longer it took to get you into your fix, the longer it may take
you to get out. Give yourself the best chance to succeed by adapting your lifestyle
to your back. Its easy once you start. Then youll have no excuse to stop. So start
already.
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4. Invest. Back injuries force tradeoffs. Time allocations change and spending
habits shift. Some options become necessities, other nice-to-have indulgences get
reclassified and postponed. In short, decisions simplify: whats good for your
back takes priority; all else takes a number. Be smart, think long-term, and the
results will speak for themselves.
5. Laugh. It works. And note the inverse, sadness and nostalgic remorse: they dont
work. The pain-in-the-rear feeling as ornery as it can be wont last forever
because youre doing something about it. Youre keeping in mind whats
important and embracing whats next. A couple nights ago, I laughed so hard my
back cracked. In this category, more is definitely better.
In closing, back pain is what you make of it. I hope youre now in better position to
make it go away and never return. I also hope this guidebook proves a durable
reference and might be shared with others who could use it.
Time to charge the mountain. See you at the top.
Good luck.





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Acknowledgments

The enclosed was written in fifteen-minute increments over a four month period from
August through November 2011. Early drafts were scribbled in and on anything
available, from post-it notes to paper plates, multiple notebooks, envelopes, business
cards, receipts, boarding passes, and a diner placemat or two. Where inspiration and
slivers of time opened, I made the most of them. Editing took place during weekends
and school breaks, mostly late at night after our holidaymakers had shifted to low
gear.
Many of the enclosed suggestions are courtesy of my lovely wife, Alison, whom I also
thank for her editorial lifesaving. She, too, has battled back issues and is keenly
committed to staying fit and active every day. Her patience, persistence, and
indomitable energy are beyond words.
Im launching this guidebook at the introductory price of free. My rationale is two-
fold: 1) to repay a portion of the good ideas offered to me at the same price, in many
contexts and over many years; and 2) to avoid letting the price of information stand
between anyone and a healthy back. Should future editions of Back Now Forward be
published in either the same or a different format, this policy may change. Regardless,
the spirit will remain the same. I hope your expectations are surpassed.
Finally, special thanks to all who loaned a willing ear and helpful ideas. You know
who you are and youre outstanding.
For additional information, please send email to: info@backnowforward.com.


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About the Author

John Tintle wants to see you working on your art and getting more fresh air. When
not taking his own advice, he can be found roughhousing with his kids, leading new
business projects, and charting his next adventure. He and his family live in Seattle,
Washington, USA.




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