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D - ESP
Fact sheet: Back care - intervertebral discs - sciatic nerve
Wood massage - yoga - biking - bath with soda - sleeping positions - inversion table - swimming - warm shower, etc.
Care for the back, intervertebral discs, and sciatic nerve: kitchen roll between back and mattress -- broomstick -- basic yoga exercises: stretching front and back -- cycling / riding a bike -- wood massage + sleeping positions for the sciatic nerve -- baking soda bath -- back exercises with large breasts -- inversion table -- pull-up bar -- swimming -- warm shower -- the daily combination -- combination of yoga with palming eye exercise
Small kitchen roll - place between back and mattress and raise a vertebra every 20 seconds [1] Stretching the back while sitting [21]
Stretch the back in a squatting position 01 [22] Riding a bicycle / cycling -- a bike tour is also excellent for the back [25]
Yoga (hold the pose for 2 minutes and always relax a bit): Stretching the front side + calves + heels [5] -- Stretching the back side from the knees to the head [11] - Stretching the back side from the heel to the head with a chair [13] -- Stretching the front side: Read a book while lying on your stomach [6]
The sciatic nerve from the heel to the spine [26]
Inversion bench with feet hooked and body stretching from head to toe with back care [17]
Body stretching on a horizontal bar from the knees to the head with back care [18]
by Michael Palomino (2016 / 2024 - translation - 2025)
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Michael Palomino, portrait
1a. Stretching the intervertebral discs in 2016: using a small kitchen roll that is moved - every 20 seconds
by Michael Palomino (2016)
You lie with your back on a mattress and push a small kitchen roll (must not be too big!) under your back (with a sweater, you don't have to undress for it or the wood will ake the vertebrae). Then you shift the kitchen roll up vertebra by vertebra, let it work for 20 seconds at a time - once up the spine, and then down again. Do it 2 times a day in the morning and in the evening. In this way, the intervertebral discs are balanced and no one has any more problems with intervertebral discs, because intervertebral discs are cartilage and flexible and thus return to their original shape, the fluid is absorbed to the maximum again. Within a few days, 90% of back pain goes away in this way.
Small kitchen roll - the instrument to take care of the back and intervertebral discs [1]
1b. Stretching intervertebral discs on hard ground: with a broomstick / with a piece of rod
by Michael Palomino - Aug 11, 2024
On a hard floor or on a yoga mat, the stretching of the intervertebral discs goes
-- with a piece of broomstick
-- with a piece of shower rod
-- with a piece of telescopic rod.
The knobs at the ends of the poles must be removed, otherwise the poles will become too high on hard ground.
Broomsticks [2] - Curtain rods [3] - Telescopic rods [4]
2. Back care with yoga
by Michael Palomino NEVER VACCINATE+ALWAYS PAY CASH - Aug 11, 2024
For several years I have been taking care of my back with the simplest yoga exercises, and the following two exercises have turned out to be the easiest, where you can hardly tense up - always hold every exercise for 2 minutes each.
2a. Stretching the front of the body and relieving the spine + stretching the calves and heels
with one foot forward - hold for 2 minutes - then the other foot forward - hold for 2 minutes (this can be done in any queue or on the moving stairs)
Yoga in the queue: Foot forward, stretch the front + stretch calf+heel, hold for 2 minutes - then put the other foot forward, hold for 2 minutes [5]
Lying on your stomach and leaning on your elbows stretches the front from the pelvis to the neck and relieves the spine, but does NOT stretch the calves and heels.
Stretching of the front: Read a book on your stomach [6] or watch TV on your stomach [7]
2b. Stretching the back of the body from the knees to the neck - stretching the spine
fold up on the bed or on the floor - hold for 2 minutes - always swing the pelvis a little to loosen up. This folding exercise can be done in different variations:
Stretching exercise folded: Stretching the back from the knees to the neck - as well as stretching the thighs - variations 1,2 [8.9]
Stretching exercise folded: Stretching the back from the knees to the neck - as well as stretching the thighs - variations 3,4 [10,11]
From the age of 40, you should definitely do these two yoga exercises for stretching the front and back regularly, i.e. at least 1x a week - better do exercise number 2 every morning right after waking up on a mattress, and exercise number 1 is done during the day in the queue, on the escalator or in a park.
These stretching exercises have the effect of
1. stimulation of all organs at the front, and
2. at the back, the stretching of the spine and pelvic muscles for the sciatic nerve (against low back pain) AND:
3. the spine is stretched so that you don't get smaller in old age, otherwise the intervertebral discs shrink from the age of 40 and you become a little garden gnome / dwarf
4. against humps.
So: When you see old dwarfs with humps, you know what the person is actually missing: some yoga every day.
AND: The Muslims praying in this position 4 times a day, stretch their backs daily and thus have a health advantage.
3. Stretching the back of the body from heel to head
by Michael Palomino NEVER VACCINATE+ALWAYS PAY CASH - Aug 11, 2024
Stretching the back from the heel - buttocks - back - shoulders - up to the neck
-- this starts at a right angle - this is how one begins - at a tree in nature, at a table at home, e.g. whenever the food is cooking, or against a wall
-- then the stretch is intensified on the seat of a chair
-- always hold for 2 minutes, always relax the shoulders, and slightly sway and loosen the pelvis - after 30 seconds it should 'pull', this way new cells are formed in the muscles, tendons, ligaments, tissues, and organs.
Stretching the back from heel to head at right angles on a tree, at a table, or at a wall [12]
Stretching the back from heel to head with a chair on the seat at an angle of about 60 degrees [13]
-- in the end, one manages to touch the ground with the fingertips, first with slightly spread legs, then with the feet in a closed position
-- this can be intensified with the knuckles on the ground, and ultimately with the palms on the ground
-- always hold for 2 minutes, always relax the shoulders, constantly sway and loosen the pelvis a bit - after 30 seconds it should feel like 'pulling', in this way new cells are formed in the muscles, tendons, ligaments, tissues, and organs - for remaining "young".
Stretch the back with your hands on the floor at an angle of 10 to 20 degrees, always loosening your shoulders a little [14]
3a. Stretching the backside while sitting - from the knees to the neck
by Michael Palomino ELIMINATE THE VACCINATION - July 17, 2025
This exercise "Stretching the backside" can also be done while sitting:
Stretching the back while sitting bending down [21]
In the photo, the legs are together and the hands are on the outside. But the exercise will be even better with spread legs and with the hands in the middle. Because in this way, you can go down even further and stretch more than with the legs together. This stretches the back between the knees and neck without fear of losing balance. PLUS: With legs spread, the hip joints are also stretched, giving them more space, so that there is always enough cartilage forming in the hip joint sockets, ensuring that hip joint surgery is NEVER needed (very important for sitting and standing professions).
Leaning forward on the toilet: it's also possible, and if you get used to it, you will never forget the exercise
In this position, bowel movements are faster, and the toilet gets a very positive secondary meaning: back care - always hold the exercise for 2 minutes (count to 120) - always relax the shoulders - after 30 seconds it should 'pull' - and this way one is always fit.
Because in the open air and on pit toilets without a bowl, the same position is taken for bowel movements: This always stretches the back plus the hip joints are stretched. The children jump around in this position for fun ('frog hopping'):
Stretching the back side in a crouching position 01 [22] -- Stretching the back side in a crouching position 02 [23]
Stretching the back side in a crouching position 03 [24]
4. Cycling for the back - this is NO joke!
by Michael Palomino ELIMINATE THE VACCINATION - July 17, 2025
Cycling / biking -- bike tours are also excellent for the back [25]
Also cycling is keeping both the legs AND the back in a balance, which you may not notice at first. I always thought biking was only good for the lungs and the legs - no, there are even more health benefits with it - I only realized this when a knot in the zone of my right shoulder blade simply 'disappeared' after biking. So, biking is really a balance for the back as well; the muscles are balanced from the lower back to the shoulders. It's worth it to bike at least once a day, or at least during nice weather - and bike tours are also a great back exercise.
5a. Against sciatic problems and back pain: Wood massage for the lower back and for the sciatic nerve
by Michael Palomino ELIMINATE THE VACCINATION+PAY ALWAYS CASH - Nov 6, 2024 / July 17, 2025
The sciatic nerve from the heel to the spine [26]
The massage for a painful sciatic nerve is performed
-- in the lower back area
-- on the upper buttocks
using a kitchen roll (rolling pin) or also with special large wooden massage rollers for loosening the muscles around the sciatic nerve and keep the sciatic nerve pain-free. This is where wooden massage comes into play:
Wood massage: large kitchen roll / dough roller [27] -- Wood massage tools: small and large massage rollers [28]
When the back is under a lot of stress, the sciatic nerve can become pinched in the buttock, respectively the muscle around the sciatic nerve is cramping and will pinches the sciatic nerve. Wood massage loosens the large muscles in the lower back and the buttocks.
I had sciatica issues multiple times in my life since 2016, and then the massage teacher in Lima (where I took a massage course) showed me certain stretching exercises. It helped within a week. But the healing is possible much faster, as I found out in 2024: The cramping in the lower back and in the upper buttocks can be relieved with a kitchen roll or even better with the large ribbed massage roller:
Wood massage: large kitchen roll / dough roller [27] -- Wood massage tools: small and large massage rollers [28]
-- Massage the lower back left - center - right (10 to 12 times up and down each)
-- Massage the upper buttocks left - center - right (10 to 12 times up and down each)
-- Do this 3 times a day
-- Slowly or moderately fast as you want
In this way, the cramped muscles in the lower back and buttocks are relaxed, and the sciatic nerve is free again. It can also be done as a prevention.
Wood massage is very positive, as there is no work twisting fingers or wrists.
Taking a massage course is a worthwhile further education - because each vertebra has a nerve connection to an organ. When the back is pain-free, the whole body feels better.
5b. Factor sleep position for the sciatic nerve: lying on your stomach + lying in fetal position
by Michael Palomino ELIMINATE THE VACCINATION+ALWAYS PAY CASH - Nov 6, 2024 / July 17, 2025
The scramping around the sciatic nerve also occurs when you always sleep like a dead body in an extended and stiff position (!). This means: It is really positive to sleep in different positions, sometimes on one side, sometimes on the other side, sometimes on your back, sometimes on your stomach with your legs pulled up, sometimes sideways in the fetal position, etc. This stretches the back side and it's muscles from the neck to the knees and relaxes the muscles - therefore, this is preventing sciatic pain.
Example: During the last phase of your sleep, sleep on your stomach for 20 minutes and then in the fetal position for 20 minutes with your legs pulled up - and that gives the sciatic nerve new space. Over time, the back pain in the morning decreases to ZERO or you will NEVER get this problem (!).
After some years of practice, one feels as lively as a rubber ball, just with these few tricks. I experience it myself (stretching exercises since 2018, wood massage for the sciatic nerve since 2024). I am nominally 61 and ride a bike as I did at 30.
6. Factor bath with sodium bicarbonate for the back: a warm sodium bicarbonate bath for back care
by Michael Palomino ELIMINATE THE VACCINATION+PAY ALWAYS CASH - Nov 11, 2024 / July 17, 2025
Taking care of the back and care of the whole body is also possible
-- rubbing one's back with sodium bicarbonate water (or having it done)
-- rubbing the whole body with sodium bicarbonate water (or having it done)
-- taking a sodium bicarbonate bath (pouring 1kg of baking soda into the bathwater)
-- just fill the bathtub with warm water and mix in 1kg of baking soda
-- the sodium bicarbonate water is alkaline and has healing effects on the entire body, because the blood contains more oxygen then, and this oxygen is healing everything, including the back.
Sodium bicarbonate (German: Natron) 500g (half a kilo) [29] -- Sodium bicarbonate (German: Natron) in a 5kg kettle [30]
You can buy sodium bicarbonate, for example, at Aldi in a 1/2kg pack or online in a 5kg kettle.
The shopping center chains Migros and Coop in Switzerland have agreed to sell sodium bicarbonate at five times the price in small sachets, they are thieves.
Sodium bicarbonate water is alkaline, so the body bathes in an alkaline bath, the whole body becomes alkaline, the blood carries more oxygen - and this oxygen heals everything - so, in all muscles are healing all small injuries.
Some top athletes indulge in a baking soda bath every day. This way, the whole body is completely healed. Some athletes are combining the baking soda bath with ice - ask them why - brrrrr!
7. Women with large breasts need back exercises urgently
Mujeres con pechos grandes con cifosis sufren de dolores de espalda - natación, fisioterapia, corrección de postura
de: diariofemenino.com: Las consecuencias de tener un pecho grande para la espalda; 1 de junio 2013;
http://www.diariofemenino.com/articulos/salud/espalda/las-consecuencias-de-tener-un-pecho-grande-para-la-espalda/
<Resulta cierto que un exceso de busto en las mujeres puede generar problemáticas en la espalda. Lo que no parece tan evidente es que la mayoría de estos problemas tienden a ser posturales y que, tan sólo en casos muy extremos, es el peso del propio pecho el que incide en esta área corporal pudiendo, incluso, causar deformidad en la columna vertebral. Por otra parte, esta patología está íntimamente relacionada con la obesidad causando lo que técnicamente se conoce como hipertrofia mamaria. Lo que hemos de tener claro es que la causa de los dolores no es el mero tamaño, sino la tendencia a tirar de la espalda y hundir la zona cervical.
Dolor de espalda causado por un exceso de pecho
Las mujeres que presentan un busto voluminoso tienden a sufrir problemas tanto en la columna dorsal como en la cervical. El problema suele presentarse en la niñez cuando las chicas comienzan a observar que sus pechos crecen. La vergüenza o la presión social obligan, en muchas ocasiones, a modificar la postura natural del cuerpo para intentar ocultarlos. Al curvar excesivamente la espalda, empiezan a generarse las tan temidas contracturas que, con el tiempo, pueden devenir en patologías crónicas mucho más graves.
Sin embargo, son las mujeres mayores las que más padecen esta clase de dolencias puesto que la columna vertebral ya comienza a presentar rigideces y deformidades difícilmente atajables. Problemas que se van agudizando en aquellas que presentan un mayor tamaño de pecho, especialmente a partir de la talla 120. Si las dolencias mentadas no se solucionan a tiempo, tanto las malas posturas como el exceso de peso pueden llegar a provocar un desgaste de los discos intervertebrales y producir las fatídicas hernias discales.
Remedios para el dolor de espalda originado por pechos grandes
Para no llegar a una edad avanzada con una agudización de las dolencias de espalda causadas por un exceso de busto, el deporte más aconsejable redunda en la práctica de la natación. Siempre que se realice de forma óptima y se pueda combinar con sesiones de fisioterapia, resultará fundamental reforzar, ante todo, la zona dorsal, dado que es la que soporta la mayor parte del peso de los pechos.
Los expertos también consideran necesario realizar una reeducación postural, con el fin de corregir malas posiciones tanto en el ámbito del hogar como en el trabajo. Este trabajo también puede unirse al del propio fisioterapeuta a través de terapia activa como pueda ser una tabla de ejercicios destinados a reducir el aumento de la curvatura de la espalda.
En casos muy excepcionales, en los que ninguna de las soluciones antes aportadas sirva de algo, es posible acudir a un cirujano para someterse a una intervención quirúrgica destinada a reducir el tamaño de las mamas.
Women with large breasts and humps have severe back pain - swimming, physiotherapy, posture correction
from: diariofemenino.com: Las consecuencias de tener un pecho grande para la espalda; June 1, 2013;
http://www.diariofemenino.com/articulos/salud/espalda/las-consecuencias-de-tener-un-pecho-grande-para-la-espalda/
<Wome with oversized breast can cause back problems, this has been proven. What doesn't seem so obvious is that the majority of these problems are caused by postural errors, and that in extreme cases, the weight of the breast can have an impact, including deformation of the spine. On the other hand, this disease is closely linked to obesity, so hypertrophy develops. It is clear that the cause of the pain is not the circumference, but the tendency to curve the back and neck area.
Back pain due to oversized breasts
Women with large breasts tend to have problems related to the spine in the neck area. The problem usually comes from childhood, when the girls have observed that their breasts are growing. Shame or social pressure obliged them to change their natural posture on many occasions in order to hide it. If they now arch their backs extremely, then great muscle tension begins, which can develop into a serious, chronic disease over time.
When the woman is adult, then the problems come because the spine shows signs of decay, and the deformities are then difficult to correct. The problems can also worsen when the breasts become large, especially from a chest circumference of 120. If no solution is found for the pain mentioned, then the bad posture and the high chest weight will combine. The intervertebral discs are worn down and an ominous herniated disc results.
Remedies for back pain caused by large breasts
In order not to be confronted with the increase in back suffering due to large breasts in old age, sport is the best, with swimming coming first. Swimming should be well mastered. You can then combine swimming with physiotherapy to induce strengthening, especially in the upper back zone, because that's where the weight of the breasts is maintained.
Experts also consider it necessary to correct posture with the aim of improving poor posture during housework as well as at work. This work can also come from the physiotherapist. For several exercises, you can make a table of exercises to reduce the hump curve in the back.
In very rare cases, when no measure responds, it is possible to reduce the weight of the breasts with surgery.
Marta Valle - Saturday, June 1, 2013
8a. Heal intervertebral disc problems with the inversion bench on Aug 11, 2024: The body hangs down strapped to the feet and everything is stretching
by Michael Palomino - Aug 11, 2024
My informant Titterten told me at the beginning of August 2024 how he got rid of his back pain with an inversion bench and how the intervertebral discs are normalizing in the process.
The device is called an inversion bench, or inversion table, suspension extension device, gravity trainer, overhead trainer, etc.
can be bought e.g. at Hertie in Germany:
Inversion bench MAXXUS [15] - Inversion bench EXERPEUTIC [16]
Inversion bench hooked into the feet and body stretching from toe to head with back care [17]
-- he bought an inversion bench, the joint of the inversion bank is in the center of gravity and the rotation needs only a minimal impulse
-- hooked on the inversion bench at the feet you can turn into a "headstand" as you like, stay like that for 10 minutes
-- in this way the whole musculature on the body is stretched including intervertebral discs, there is a maximum stretching and normalization:
People hang fixed in the air by their feet and so the entire body stretches from toe to head. The intervertebral discs can thus "swell up and regenerate" to their original size. This is how many back problems can be made to disappear [web01]
-- and in this way you can also prevent the shrinking in old age
-- the only condition is the purchase of an inversion bench and the space for it with 2x2m.
Inversion Bank Examples (link (German) - link (English))
8b. Eliminating intervertebral disc problems on a horizontal bar
by Michael Palomino - Aug 11, 2024
Such an exercise stretching the body from the knees to the head including the back is also the hanging on the horizontal bar. Precondition is the installation of a horizontal bar at home somewhere, or in a park, or on a playground [web01]:
Body stretching on a horizontal bar [18]
8c. Swimming for discs, spine, and joints
by Michael Palomino DETOXING VACCINATION + ALWAYS PAY CASH - July 17, 2025
Swimming promotes overall health, as the buoyancy in water makes the body feel lighter and all joints are less charged.
So anyone who has a pool in their garden or a pond or lake nearby or lives by the sea can regularly relieve the discs, the spine, and the joints by swimming.
Swimming in the sea in warm climates is unfortunately not very pleasant, as there is always the danger of hungry sharks (Egypt, Australia, etc.).
Some people also like to swim for a few minutes a day in winter, which simultaneously boosts the immune system and circulation in cold water. With a healthy blood group diet (link) combined with winter nutrition (including antibiotic plants (link) like daily garlic, ginger, or squeezed lemon in the food, or lemon water, etc.), this is not a problem. However, one should not swim in the cold for more than 5 minutes. Some enjoy crossing a cold lake or competing in cold rivers. Have a nice day!
9. Back care: Warm shower massage for 5 minutes
by Michael Palomino ELIMINATE THE VACCINATION+ALWAYS PAY CASH - Nov 20, 2024 / July 17, 2025
-- A warm shower every day also helps to relax the back muscles
-- A massage showerhead is loosening the muscles even more.
10a. The combination: the daily minimum for your back
by Michael Palomino ELIMINATE THE VACCINATION+PAY ALWAYS CASH - July 17, 2025
Here is minimum for the back every day:
-- In the morning before getting up, lie in the fetal position for 20 minutes
-- In the morning before leaving the bed: stretch the back for 2 minutes by 'folding' - hold for 2 minutes, always loosen the pelvis
-- While waiting in line at the store, at the post office, or at the public transport station, stretch the front by stepping one foot forward - then the other foot forward
-- You can also stretch the front side while using the moving stairs going up: place one foot on a step higher
-- Ride a bike 1km out and 1km back, this balances the back - or do this at home with a Home Trainer
-- Go to the bathroom 3 times (or more): always bend forward and stretch the back from the knees to the neck with fingertips, ankles, or palms on the ground
-- When there is cooking something and one has to wait, do the exercise "Stretching the back side" from the foot to the neck
->> And this way, you stay fit!
10b. The combination: Yoga stretching exercises with the eye exercise 'Palming'.
by Michael Palomino ELIMINATE THE VACCINATION+PAY ALWAYS CASH - July 17, 2025
I have the experience with the basic yoga exercises that they can be combined with the eye exercise 'Palming':
Hold the yoga exercise 'Folding' for 2 minutes [11] - then lie on your stomach for 2 minutes [7]
and 'shake' the pelvis (loosen the lower back area) - then do 'Folding' again.
AND:
-- one can combine the yoga exercise 'Folding' with the eye training 'Palming', and also combine it with lying on the stomach - for warming the eyes, relaxing them and thus stronger eyes.
In detail:
Yoga exercise "Folding" [11] can be combined with eye training Palming 01: with the hands parallel [19] -
Palming 02: with the fingers placed on top of each other like an arrow [20]
-- Before the yoga exercise, the hands are rubbed together so that the palms become hot
-- Then comes the yoga exercise 'stretching the back' - that is, 'folding together', and one places the warm hands around the eyes, which promotes relaxation, blood circulation and oxygen supply to the eyes
-- count to 120, while slightly shaking the pelvis for loosening it - and thus, the prevention against sciatica pain AND the eye training for strengthening the eyes is performed.
Details about palming for warming the eyes:
from the video where the photo is from [web02]
1. Rub the hands together to make them warm
2. Place the hands in the shape of an 'A' over the eyes to create a 'cave'
3. Wait until you only see 'black', so that no light flashes or colored dots are visible anymore
What happens during palming?
Stressed eyes still see light flashes or gray spots, or even colored spots. 'These are all light fragments that are still swirling around on the retina, where the cones and rods, these are the vision cells which are still firing (2'15''). They are now being recharged, since we are currently not using neurotransmitters that these cones and rods need for signal transmission,' and when you only see 'black', you can open your eyes again, the image is clearer, sharper, and more contrasted (2'42''). You can then put your glasses back on and the image is 'excellent' (2'52'').
One should also breathe deeply and relax the shoulders while palming [web03].
The combination also works with the exercise 'Stretching the front side on the belly' PLUS palming the eyes:
Stretching the front: Lying on your stomach for 2 minutes - can be combined with the eye exercise 'palming' [19,20]
And this could mean that people need fewer glasses in their lives (!).
I know about eye training since around 1990. Since then, my glasses did not change. Not bad.
