Self Help for Joint and Back Pain
You can help Yourself
Back pain, lower back pain, neck pain, sciatica, knee, hip or
other joint pain or stiffness are bad news but you can help yourself get relief if you know what to do.
This site explains what causes and contributes to joint or back pain and how you
can get effective relief from chronic or recurring joint and back pain.
If you have chronic or recurring muscle, joint or back
pain I can help you
Understand and eliminate or reduce and
better manage your pain.
This information is EASY to understand, EASY to apply and IT WORKS
Hello, I am Dr Bruce Sutton. My specialty is treating acute, chronic and recurring
joint and back pain.
I treat with a variety of hands on, manipulative techniques, and I teach my patients how to
themselves with a few basic principles and a handful of stretches.
Damage and Strain
There are 2 main things that cause or contribute to chronic and recurring muscle, joint and
They are Damage and Strain.
In my experience strain causes or contributes to the vast majority of
chronic and recurring musculo-skeletal pain. The chances are that strain is causing or contributing to your
pain. That means you have a really good chance of helping yourself with what you learn on this
Strain is generally caused by trauma (small or large, new or old) and poor postural
These 2 elements conspire to give us
Stiff joints, misaligned bones and tight or weak muscles.
Basic Principles of Managing Joint and Back Pain are
Flexibility Alignment Suppleness and
If you understand and consistently do something about these 4 basic principles you
will be better off than you are right now. You'll have less pain, more mobility and therefore a
better quality of life.
It really is that simple for most people. And so is applying the
4 Basic Principles
If you have chronic or recurring muscle, joint or back pain
you need to keep
your joints as flexible as possible
your bones properly aligned
your muscles supple and strong
That's the best general advice I can give you from
what I've learned in 22 years of private practice.
If you take it and apply it there is an
extremely good chance that you will be able to eliminate or reduce and better manage your muscle, joint and
back pain and debility.
The rest of the site and the
downloadable video fill in the blanks and explain how things work, what causes the
pain and exactly what you can do about it.
Despite our differences we are all almost exactly the
same. The bio-mechanics of our bodies and the mechanical forces working on them are the same for
all of us. Always have been, always will be.
It's this sameness that allows me to give you meaningful advice without having met
Despite the complexity of our bodies, the underlying principles that keep
our muscles bones and joints
working properly are simple and shared by us all.
If you know what those
principles are, you can use them to better manage your problems. That gives you an excellent chance of reducing your pain,
improving your mobility and health and so have a better quality of life.
That's what this is all about, your Quality of
Flexibility Alignment Suppleness and Strength
These are the biomechanical elixir
If you maintain the
flexibility of your joints, the alignment of your bones and the
suppleness and strength of your muscles, it will make a huge difference to how well
you age and therefore your future quality of life. Your whole future. Absolutely guaranteed.
The older you get the more important this becomes.
4 Basic Principles
These are the 4 basic principles I use as the foundation of all the treatment
and advice that I give my patients. They are the crux of the matter for the majority of people with chronic and recurring
muscle joint and back pain.
Learn them, use them and
start reducing and controlling your pain.
Flexibility, Alignment, Suppleness, Strength.
Check it out
you have chronic or recurring
muscle joint or back pain, you need to have it checked out by a medical professional to rule out serious
This is your ability to move,
your quality of life we’re talking about so don’t keep putting it off.
Once you have ruled out serious or potentially serious
problems, you are ready to start helping yourself.
Stretching and exercising
Stretching and exercising are
two of the best ways for you to help yourself eliminate or reduce
and better manage your
Exercise is virtually anything that raises your heart rate, your respiratory rate and a
sweat. Walking is the most basic exercise. You just have to stand up and start walking, at a brisk pace.
But don't just stop there, There are plenty of different ways to exercise. Whatever makes
you fitter, stronger and more supple will usually be really good for your muscle, joint or back pain. Always
start slow, light and easy and build up your flexibility, stamina and strength.
For stretching, the 2 most important things are knowing what stretches to do and how to do
them properly. You need to learn how to get the most out of stretching. No one really figures it out for
Ask your osteopath, doctor, masseur, chiropractor, physio, trainer, teacher or
instructor what stretches would be good for you and how to do them properly. If they don't know, find someone
I have put together a Video of the stretches that my patients have found
most beneficial in eliminating or reducing and far better managing their chronic and recurring joint and
back pain. They are the handful I use over and over and over, year in, year out, because they are so
stretches are easy to learn, quick and
simple to do, and they work really, really well.
There are stretches for feet, calves, knees, hips, pelvis,
lower, middle and upper backs, shoulders, elbows, forearms and neck. If you want to eliminate or
reduce and better manage your pain and debility in any of these areas, these stretches are an excellent, proven
way to go about it.
There is also a 28 minute in depth discussion of what you most need to know about your
body and your pain. It explains why you have pain, what's causing it and what you can do about
Check out the Video of my
Stretching Exercises here
around and learn
So have a look around the site and if you don't learn something
interesting and useful, I will be
If you've got any questions about anything at all, feel free to drop me
I really hope this information helps you to help
Bruce Sutton D.O.