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He was a strong, energetic, active young man. But now, suddenly, he was suffering from agonizing pain! He had so much right lower back pain that he stood bent forward and stooped to the right. He was unable to stand or walk erect. His friends said he looked like a “little old man.” Also, he was sleeping poorly at night. He awoke often in search of a comfortable position. Usually, by bringing the right knee to his chest, the pain improved and he could doze off again.
He endured the discomfort for several months. Heat, ice, liniment, shoe inserts, pain medication and health care practitioner adjustments brought only temporary relief. After sleepless nights and painful days, his energy was down at work and so was his productivity. Life was a pain!
And then, suddenly, the pain was gone! The young man announced this “miracle” to his friends. He celebrated, saying, “One night, I curled up, slept like a baby through the night and my pain was gone when I woke up!”
Sound familiar? For many, comparable pain is an everyday occurrence due to poor conditioning, stress, weak muscles and a sedentary lifestyle coupled with bursts of over-use and repetitive or sudden movements. When such “slip-ups” happen, muscle spasm and pain often occur. Multiple treatment methods are tried, often to no avail. But, there is a simple yet highly effective solution without drugs, surgery or even a trip to the doctor’s office – it’s called the FOLD and HOLD method.
Many people believe that pain happens when a bone pinches tissues or a nerve, or when it rubs up against another bone; however, muscle spasm – which keeps a muscle from stretching or contracting properly – is often the chief culprit. A structural, mechanical dysfunction of the body occurs.
By using the FOLD and HOLD method, pain caused by a muscle spasm can significantly improve and often completely erase by gently relaxing the “angry” muscle. This allows the body to re-align itself painlessly.
First, identify the spastic muscle by finding a tender spot – a palpable, painful, firm knot often referred to as a zinger, an “oucher” or an “ooohhh, that really hurts.”
The FOLD and HOLD method involves reducing the palpable pain in the tender spot. This is done by shortening and, thus, relaxing the involved muscle by FOLDingthe body over the tender spot. In this FOLDed position, the tight muscle sleeps. HOLDing this comfortable position for a minimum of 90 seconds permits the muscle to get a good long rejuvenating sleep. And, it will awaken in comfort, provided the return to the normal position is done so slowly. A slow, return is critical because moving too quickly can re-provoke the offending muscle.
If you suffer from back pain, tennis or golfer’s elbow, head or neck pain, wrist pain, shin splints, carpal tunnel syndrome, heel spurs, or other common muscle aches, the FOLD and HOLD method can often help, and provide benefits such as:
While this technique will work for a variety of different muscle aches and pains, three of the most common areas are lower back pain (as in the office worker above), tennis elbow and heel spurs.
There you have it … three of the most common muscle aches and pains, and the simple, 90-second FOLD and HOLD method to solve them. To keep muscle spasms from returning, and to keep muscles strong and healthy, it’s important to maintain a healthy diet and exercise and stretch on a routine basis.
About the author:
Dr. Dale Anderson is the author of “Muscle Pain Relief in 90 Seconds – The FOLD and HOLD Method,” (Wiley and Sons) and a notable, popular and entertaining speaker who practiced medicine for nearly 50 years as a family doctor, board-certified surgeon and board-certified emergency physician. To learn more, call 651-484-5162 or visit www.acthappy.com.