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May 12, 2023 5 min read

Not trusting your body.
How will it be today?

 "My back is pretty good. Sometimes I have back pain, always in the same spot. I don't know what sets it off. "

This is intermittent low back pain.


"My shoulders are continuously tight. My neck is stiff. It just won't go away."


This is chronic neck pain.


Pain can result from one big injury, or an accumulation of many small ones over a lifetime.

Even childhood injuries can return to hurt years later. Maybe you took a fall, or tweaked your back at the gym a while ago. These small injuries accumulate until, finally, you have back pain.

We forget about them. They probably didn't hurt that much and we recovered quickly.

Then one day, bending over, YIKES! Big pain coming out of nowhere.  

Poor posture related professions like dentistry or even an accountant, contribute to neck and back dysfunction. Bad posture gradually erodes the spine, flattens the discs, and causes pain.

Some jobs like landscaping, long distance driving, or handling large animals are more obvious for injury. Traumatic and explainable.

The point is, over 90% of all Americans have experienced enough pain during their life to seek professional help.

When the pain dramatically increases or won't go away, finally, enough is enough.  

The good news is, in the vast majority of cases, the situation can be resolved or, at the very least, managed.

By the time a patient gets to my office, they've had pain for quite a while. Their posture is not good, the muscles are tight and highly reactive. There are muliple subluxations, not just in the area of pain, but throughout the spine.

One or two treatments won't fix this. It requires frequent and multiple visits over a short period of time followed by a gradual reduction of treatments over a long time.

The typical patient needs 36 to 48 treatments, for about a year, to solve the problem.

If surgery is required, we discover it early on. For most patients, this is the worst scenario.

The reality is most of it could have been mitigated early.

— Dr. Beverley Marr

Once you are orthopedically compromised, your overall health is compromised.

Orthopedics is the study of the skeletal system, including the spine.

The bones in your spine (vertebrae) encase and protect the spinal cord. The spinal cord is an extension of the brain. Between each vertebra is a tunnel (IVF) though which spinal nerves extend from the spinal cord to the rest of the body.


Think about it. When your heart beats, or food is digested, its not by magic! These organs are directed to function because a spinal nerve told them to perform!

This is the tenet of Chiropractic. Not just pain relief, but also correct body function. When your spine is giving you pain, there is a problem. This directly affects the spinal nerves. Those nerves, wherever they go, also have a problem. And this affects the cells, tissues, and organs those nerves are responsible for.  


From a structural viewpoint, there is no way you can take a deep breath if you are hunched over.

If you back is crooked, eventually you will have a problem with that hip, knee, foot and neck.

If you can't walk, eventually you will have a problem getting out of bed or even stand from a seated position.

Tight spinal ligaments are the root problem. In most every case.


There are lots of them. This is a good thing and a bad thing.

Spinal ligaments get tight from an injury. Additionally, discs are put under an increased load, and spinal nerves are stressed. This combination creates inflexible facet joints and mis-alignment of the vertebra column.

When your spine goes out of alignment, the ligaments continue to tighten up, and the muscles contract attempting to stabilize the situation. 


The joints will not release until the ligaments loosen. Only then can the muscles relax. Finally, the spine moves into correct alignment, the pressure comes off the nerves and normal load is returned to the discs.

Normal is restored to the spine and pain relief is accomplished. 



What can be done?

There are options.



Restoring correct biomechanics in the spine is a daily thing. Expecting a one shot miracle cure is unrealistic.

The first step, acute phase, is to release tight spinal ligaments. The best way is to start moving the spine. Enroll in a back stretching class, in person or online if available. These include:

  • Yoga - Start with the easiest back centric
  • Pilates - Reformer is preferred to floor exercises
  • Chiropractic - Pain relieve is usually rapid
  • Physical Therapy - A referral is generally needed

You must give the first step at least 30 days, with a minimum of every other day. If your pain increases after 2 weeks, switch to another method.  

The second step, restoration phase, includes increasing all ranges of motion in the back and neck. This is for a lifetime. Keep the following in mind:

  • Be mindful to keep your head aligned over your body (as oppose to in front of your shoulders).
  • Lift your chest up
  • Roll your shoulders back and down
  • Sleep on your back or side, never on your stomach. Avoid using pillows that prop your head forward

The third step, strength phase, is just that. Build muscles to hold your frame. If not done correctly, it can set you back. Please take note of the following:

  • Your posterior muscle chain is more important than your anterior chain. That means strengthen your lats more than your pecs; your glutes more than your abs
  • Maintain correct posture during all strength training
  • Never hire a personal trainer who is not an expert in injury restoration



Living with recurrent or chronic pain is exhausting, both physically and emotionally. It limits both the quality and activities of normal life. It is often misunderstood by others, which is discouraging to the spirit.  

I have seen, through the course of my career, many patients whose lives were severely altered by injury, by pain. In most cases, through hard work and perseverance, they got their lives back. Some had to learn how to manage their issues.

There is hope for you too!

Keep moving, keep trying, stay positive. One step at a time. Setbacks are inevitable.


Lengthening spinal ligaments and spinal re-alignment are the keys to resolving neck and back pain.

To efficently and safely restore spine health, try PurePosture. It was invented by doctors for their patients. Now, it is available to you.