How to Cure Back Pain—6 Useful Exercise Videos

Updated on March 14, 2020
Sue Adams profile image

Juliette Kando is a dancer, choreologist, author on fitness and health, and Fellow of the Benesh Institute at the Royal Academy of Dance.

A typical counter move: Relaxing in the opposite direction to the norm on the Arc Chair. See comments discussion for more info.
A typical counter move: Relaxing in the opposite direction to the norm on the Arc Chair. See comments discussion for more info. | Source

To fully get rid of back pain, make sure you watch all five videos and implement them in your daily habits. Once bookmarked, you can come back to this page as a preventive measure as soon as you feel the slightest twinge in your back. Counter moves and relaxation for the back are so natural that children and animals do it by instinct. Knowing the preventive counter-moves will save you another trip to the chiropractor, and your back will never trouble you again. But before jumping to the videos, consider where your back pain came from. Why did you get a bad back in the first place?

Back pain usually comes from muscle spasm along the spine due to two things:

  1. Compression Fatigue
  2. Rotational Fatigue

Both compression and rotational fatigue can be avoided by very simple preventive body movements or counter moves.

Compression Fatigue

Compression fatigue is too much downward pressure on the spine caused by jumping and aerobics, field sports, skiing, bicycling, jogging, lifting activities such as gardening, weightlifting, and, inevitably, by prolonged standing and sitting on chairs whereby the body is carrying itself in a vertical position.

Rotational Fatigue

Rotational fatigue is caused by one-sided activities such as golf, tennis, ping pong (unless you use 2 rackets, one in each hand), bowling, and playing most musical, hand held instruments like the violin, guitar, cello, flute, and many jobs like cashier, etc.


It seems there is no activity that we can do to any excess without suffering either compression or rotational fatigue. This may be the case and perhaps the reason why so many people suffer backache. But there is a solution. For every damaging movement we make, there is a counter move that makes the damage void.

What Is a Counter Move?

A counter move is conscious action with a movement that goes in the opposite direction to a movement that may cause damage to the body. Since we mostly use our bodies towards the front and downwards, focused all day on what we do with our hands and eyes, it is obvious that the most urgent counter moves to implement into one’s daily movement vocabulary are those that would focus upwards and back.

Counter Move Is Opposite Move

child pose as a counter move to the bridge pose. It clearly bends the spine in the opposite direction..
child pose as a counter move to the bridge pose. It clearly bends the spine in the opposite direction..

Unusual = Unliked

But people don’t like looking up and bending back for the very reason that they never do so. An unfamiliar move tends to be uncomfortable at first. Some "fitness experts" even discourage bending the neck back. Movements never done are weak and uncomfortable. To remedy the situation we can use gravity to our advantage and perform those moves in a horizontal or even an inverted position. Then the body likes it very much indeed.

1. Counter Moves Explained From "Floor Exercises" Channel

Muscles Are Stupid

Here is just one example of how stupid muscles can be. Say you have been digging a big hole in the garden to plant a young pair tree. By the end of the job your back is moaning, but not yet aching. You’re proud of your job, happy with the exercise and go in for a cup of tea and watch some TV on the sofa, not realising that the job isn’t finished yet as far as your body is concerned. You forgot to do the counter moves for digging a big hole in the garden. Tomorrow when your back muscles have had time to creep into spasm you will feel a back ache. I shall give you some appropriate counter moves videos to cure back ache in a moment but first please do the following Fist Test to feel for yourself how stupid muscles can be.

The Fist Test

  1. Make a fist
  2. Squeeze the fist tight, as tight as you can until you can feel your nails digging in.
  3. Hold for as long as it becomes uncomfortable without letting go of the strength.
  4. Keep holding, keep squeezing tighter until you can no longer hold your fist tight.
  5. Stop.

What Happened?

Your hand is still in a fist shape when you stop. Why? Because you did not perform the necessary counter moves to bring it back to its neutral shape. In order for the hand to regain its normal shape you have to consciously open your fingers and flatten your whole hand. In other words, you must tell your muscles to do two things. You must tell them to:

6. Stop making a fist, i.e. stop the contraction. But that is not enough to bring your hand back to normal. For that to happen, you need to

7. Make a counter move, a conscious action with a movement that goes in the opposite direction to the fist clench, i.e. open your hand fully flat, spread the fingers out into a fan shape.

Now imagine having all those clenched muscles all over your body because you forgot to tell them to let go and go the opposite way. No wonder you’re feeling stiff!

How to Complete a Physical Task

So unless one takes the trouble to finish a physical task with the appropriate counter move, muscles are in the habit of staying contracted, causing spasm. Now why do muscles do that, creep into spasm? As we saw earlier with the fist test, muscles are quite stupid, having no grey matter inside them, so the answer is simple. Muscles creep into spasm when they have been told to contract to full capacity but if your brain forgot to instruct those tight muscles to stop contracting, they remain tight. Not only do muscles need to be told to stop contracting, a second instruction needs to be sent to their antagonist muscles, the muscles that make a body part move in the opposite direction, like for example the biceps to bend the arm and its antagonist, the triceps to stretch it again.

Total, Full-Body Counter Move

Gravity is pushing down on the body all day long. This, over time, creates an imbalance in the body, hence the many complaints about stiff necks, shoulders and back pain. A really easy and fun way to counter act the imbalanced downward and forward predominance is to go completely the opposite way. What, stand on your head, walk on your hands? No way, much too difficult and strenuous. Plus think of the downward pressure on the neck in a headstand, ouch! A better idea is...

2. Hanging Upside Down: Full-Body Counter Move

A much simpler solution is to passively invert the entire body, relax.and allow gravity to supply gentle traction by hanging upside down on a Gravity Inversion Table. Find out how subtly this can be done in the above video.

Four More "Must-Do" Videos to Get Rid of Back Pain

Watch four of the best videos to illustrate "How to Cure Back Ache with Counter Moves". I am putting you in the care of Elizabeth Rose who is a registered Hatha yoga teacher with a background in modern dance, gymnastics, martial arts, and circus arts. Make sure you've got your sound turned up so you won't miss any of Elizabeth's excellent explanations.

Filmmaker: Randy Primm

Oh, and don't forget to bookmark this page so you can come back to these wonderful exercises at any time you wish.

3. Counter Moves for Compression Fatigue

4. Counter Moves for Rotational Fatigue

5. Miraculous Anti-Sciatic Pain Stretch

6. Learn to Relax in a Beneficial Position

Do You Suffer From Backache?

What are you doing about it?

See results

Sharing Is Learning

If you are doing nothing and suffer, even if you are wasting money on a chiropractor when it is already too late, then start now to get rid of back pain with the above videos. Share your experiences in the discussion below with a comment. There you can ask questions and let others know what has worked for you to relieve and prevent chronic back pain.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


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    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      5 years ago from Andalusia

      The top picture is a prototype of the Arc Chair which I designed. You can turn it upside down to turn it into a rocking chair. Maybe one day it will go into production. In the mean time I recommend using a "Peanut Ball" to lie back on, or simply lying across your bed on your back.

    • profile image


      5 years ago

      What is the name of the back bridge in this first picture? Thanks.......

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      8 years ago from Andalusia

      Hi natures47friend,

      Have you ever tried "hanging upside down" on a gravity inversion table? I've got one and have never needed an osteopath since. You can find more details in a Hub I wrote about it. Meanwhile, good luck with implementing your counter moves.

    • natures47friend profile image


      8 years ago from Sunny Art Deco Napier, New Zealand.

      Hi..thanks for this hub. I had not heard of counter moves either and have done lots of heavy, physical work that men mostly do. I do suffer back and neck problems. I have a recent tightness issue that my osteopath says its too tight she can't move anything. Maybe she was not strong enough to try.

      Voted up and awesome. I am going to try these counter moves as ball rolling does not seem to help at all.

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      8 years ago from Andalusia

      Good, glad to be of some help Robin.

    • profile image


      8 years ago

      hello .. i dont know were u still here .. bt .. i have to say thank you ... it works seriusly ...

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      9 years ago from Andalusia

      Hello Linda,

      Although your suggested Homeopathic, Chinese, Ayurvedic, Synergetic and Biotech remedies may help some people surely knowing how to move well and knowing the appropriate counter moves for an oncoming attack is cheaper and easier. The key with any ailment is to better understand how the body works. And ... prevention is better than cure

    • profile image


      9 years ago

      Backache is debilitating and obstructs our day to day activities be it work or sports. Relief from this is in sight in the form of safe and natural remedies comprising of Homeopathic, Chinese, Ayurvedic, Synergetic and Biotech remedies. These combinations (Biogetica) are potent therapies helping to reduce inflammation and pain and can be used safely unlike any over-the-counter painkiller. They address and correct all the different organic, functional and structural causes of backache. Most people have experienced remarkable results, and claim that these remedies have helped them avoid resorting to drastic measures to improve their back pain.

    • profile image


      10 years ago

      I had never heard of "Counter Moves" before but when you think about it, it makes perfect sense. Thank you Sue, I shall put some of this into practice. I also liked your other Hub about Hanging Upside Down. It all helps to age gracefully.

    • profile image


      10 years ago

      I tried some of the exercises and they really eased my back. Thanks. I shall remember them.

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      10 years ago from Andalusia

      Thank you for reading and commenting Madeleine, always nice to see you.

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      10 years ago from Andalusia

      @alekhouse, I'm glad you are in control of your back. Prevention is better than cure.

    • profile image

      madeleine kando 

      10 years ago

      Great post Sue. As always you break things down to their simplified state which makes things clear and understandable. Great analogies.

    • alekhouse profile image

      Nancy Hinchliff 

      10 years ago from Essex Junction, Vermont

      Really good hub, Sue. I am all in favor of this method; It really works. And the videos were great. Thanks. I've had a lot of back trouble, but have been able to keep it in check with exercise, yoga and massage.

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      10 years ago from Andalusia

      Thank you advoco, I hope you can now keep it under control.

    • advoco profile image


      10 years ago from cadiz

      Touch wood my back is holding up well so far but I'll bear in mind what you have said. A very instructive hub as always.

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      10 years ago from Andalusia

      Yes ralwus, isn't she great?

    • profile image


      10 years ago

      I like the fist analogy. So right too. hmmm, I also like that pretty thing in the videos.


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