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About Morgan Sutherland
When he's not helping clients manage their back pain, he's writing blog posts about pain relief and self-care, as well as teaching live and virtual workshops on how to incorporate massage cupping into a bodywork practice. Morgan has received the Angie's List Super Service Award for 2011, 2012, 2013, 2014 and 2015.
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Reverse Bad Posture in Just 15 Minutes a Day
Neglected postures, such as rounding your low back while sitting in front of the computer, standing for hours stooped over, sleeping improperly, and lifting poorly, can all lead to chronic back pain.
In today’s culture, everyone seems to be continuously plugged into an electronic device. Sedentary lifestyles result in hours spent with your body in a human question mark—head forward and shoulders rounding.
Text Neck and Forward Head Posture
Text neck has been used to describe the repetitive-use injury that occurs to your upper back, neck muscles, forearms, wrists, and hands caused by a combination of poor posture, excessive texting, and smartphone use.
A typical text neck symptom is a crick in the neck and upper shoulders. This can develop from overstressing your neck muscles from excessive texting, awkward sleep positions, harshly turning your head during exercise, and from clocking hours of poor posture hunched over your desk.
If you have a text neck, then it’s likely that you have rounded shoulders, causing your upper back muscles to overstretch and tighten the chest muscles. This posture can potentially compress the brachial plexus, leading to several problems, ranging from numbness in the hands to thoracic outlet syndrome or carpal tunnel-like symptoms.
Reverse Bad Posture Exercises to the Rescue!
The 21 exercises in Reverse Bad Posture Exercises are designed to fix forward head posture, rounded shoulders, and hunched back posture in just 15 minutes per day.
Take Reverse Bad Posture Exercises everywhere you go, and you can feel confident that you will be able to improve your posture and prevent traumatic neck, shoulder, and back pain episodes from wreaking havoc on your life.
Remember, you are the best version of yourself when you adopt good posture habits. You’ll feel happier, healthier, and maybe even look 3 inches taller.
This is the first book in the Reverse Your Pain series. The second book is Reverse Pain in Hips and Knees.
★ NEW Reverse Bad Posture Exercises Video Course ★
Based on recent feedback, numerous reviewers wanted a DVD or video version, so I now you can see the exercises in action!
Just visit my video course on Udemy: https://www.udemy.com/course/reverse-bad-posture-exercises/
Here's a taste of what you'll learn:
✓ What upper crossed syndrome is and how to correct it in 12 minutes or less.
✓ Seven exercises to stop a stiff neck and headache in its tracks.
✓ Self-massage techniques to get rid of tension headaches.
✓ How to stop numbness in the fingers by releasing tight scalene muscles.
✓ Seven resistance band exercises to correct rounded shoulders.
✓ Six steps to better standing posture.
✓ How to reprogram your body to sit correctly in 8 moves.
✓ Nine exercises to correct lower crossed syndrome and bulletproof your back.
How I Reversed My Severe, Low Back Pain in Only Three Weeks, without Surgery, Physical Therapy, or Pain Pills
When back pain strikes, it can ruin your life. Reaching for painkillers and going the bed rest route can be ineffective and even dangerous for your health.
Hi, I'm Morgan, and for 18 years, I've been massaging clients who are dealing with low back pain. But when the tables were turned, and I was the one who injured my back… it wasn't massage that healed my low back pain... instead, it was a series of highly targeted exercises!
Inspired by my experience with reversing my severe low back pain, and fueled by a vibrant enthusiasm to share these exercise routines with anyone who has back pain, I began to passionately research how to quickly cure back pain at home. I learned a wealth of information.
In The Essential Lower Back Pain Exercise Guide, you’ll learn about my 21-Day, Low Back Pain Relief Program that anyone can use to eliminate low back pain, reverse bad posture, and get better sleep.
You’ll also learn these important concepts to help change your life.
- How to stand correctly in six moves.
- How to sit correctly in eight moves.
- A 15-minute, doctor-recommended back pain relief exercise routine.
- Six foam-rolling moves to conquer back pain.
- A 90-second, tennis-ball method for low back pain relief.
- A 6-minute emergency treatment that’s safe for herniated and bulging discs.
- Seven exercises to prevent future back spasms and herniated discs.
- Seven resistance-band exercises for low back pain.
- Four moves to do before you roll out of bed.
- Plus much, much more.
If you can make time to do a daily 15- to 30-minute back pain relief exercise routine, you’ll soon be on your way to feeling good again. It’s essential to feel your best to make the most of every day. Let me show you how!
Reverse Pain in Hips and Knees
If you are experiencing pain in the hips and knees from sitting for endless hours, standing for long periods of time, or lifting heavy objects, the exercises in this book can provide relief.
Based on the author’s personal experience, research, and professional expertise, the exercises are described in an easy-to-follow format with accompanying illustrations and explanations.
Activity is essential to help reverse the debilitating effects of back, hip, and knee problems.
This book offers the following:
- A 21-day, low back pain, relief program.
- A 6-minute emergency back pain treatment.
- Sacroiliac joint self-adjustment.
- Reverse sciatica exercise routine.
- Self-massage to relieve sciatica.
- Relief for tight hip flexors.
- Resistance band strengthening exercises.
- Fix your posture, fix your knees.
- Eight simple exercises for knee pain relief.
This is the second book in the Reverse Your Pain series. The first book is Reverse Bad Posture Exercises.
Morgan Sutherland, L.M.T., has been a massage therapist since 2000 and has utilized massage for 19 years to successfully treat chronic pain and sports injuries. He is also a best-selling author of 10 books and the creator of an online cupping training course, “Cupping Massage Mastery,” with over 1,500 students.
Effective Home Exercises for Relieving Back and Shoulder Pain
Back and shoulder pain is often the result we endure because of our modern world, sitting at computers, hunched over smartphones, and slouching while we read or watch TV.
Can you do anything to overcome these frequent ailments that seem to be almost unavoidable? Yes!
This book explores ways that people can damage their muscles and options to overcome poor habits and strengthen their muscles. This includes suggestions for avoiding repetitive, prolonged tasks, along with better sitting and sleeping positions.
The information and illustrated exercises provide guidance to take care of yourself at home to create a healthier lifestyle.
You’ll learn about these strategies and methods:
✓ Exercises for upper crossed syndrome
✓ Relief for text neck and neck cricks
✓ Postural stresses that affect shoulders
✓ Exercises to improve rounded shoulders
✓ How to melt knots between the shoulder blades
✓ Frozen shoulder exercises
✓ Explore sitting disease and back pain
✓ How to treat and prevent back spasms
✓ Quick and effective low back pain exercises
Learn the step-by-step corrective exercises you can do at home to reverse your back and shoulder pain, so that you can live a healthier and more harmonious life!
Learn How To Do A Cupping Face Lift
Cupping has been around for thousands of years. Only in the past 10 to 15 years has it become quite the buzzword. Countless celebrities and athletes have posted cupping selfies on social media showing their freshly made circles.
Facial Cupping Mastery is for massage therapists, bodyworkers, and health professionals who want to understand and learn how cupping therapy will help their clients and boost their practices.
Cupping works great on the back, shoulders, hips, and legs for loosening tight, overworked muscles. But did you know that it also works great on the face? Some even say that it’s like Photoshopping a face.
Facial cupping is great for:
- increasing local circulation of the skin;
- helping to reduce facial edema, chronic puffiness, and sinus problems;
- helping to plump and soften expression lines, wrinkles, and scar tissue; and
- reducing tightness and tension in facial muscles associated with temporomandibular (TMJ) dysfunction.
Morgan Sutherland, L.M.T., has been a massage therapist since 2000 and has utilized cupping and massage for 13 years to successfully treat chronic pain and sports injuries. He created a video training course about cupping therapy that can be viewed in conjunction with this book.
Sciatica: How To Treat in Less Than 20 Minutes per Day
Have you ever suffered from the misery of sciatica or sacroiliac joint pain? If so, you know how debilitating you feel, and you’d love to know a way that you can relieve the hurt.
Sciatica is more than just a simple pain in the butt. When it strikes, it causes misery and debilitating pain that instantly downgrades your life. The sciatic nerve runs right through this tiny, powerful muscle in your buttocks called the piriformis, a pear-shaped muscle deep in the glutes that helps laterally rotate the hip.
If it gets too tight, it can impinge the sciatic nerve, causing tremendous pain, tingling, and numbness through the glutes and into the lower leg.
Sacroiliac (SI) joint pain refers to pain in the sacroiliac joint region caused by abnormal motion in the sacroiliac joint, either too much motion or too little motion. People with SI joint pain often have trouble standing from a sitting position, transitioning from lying down to getting up, and frequently change positions to feel comfortable.
This book will give you easy-to-understand and follow sciatica exercises to give you pain relief. You’ll learn the following exercises and techniques, accompanied by clear illustrations that demonstrate the proper body positions.
- Eleven effective exercises to reverse sciatica symptoms in 20 minutes or less per day.
- Six resistance band strengthening exercises for sciatica relief.
- How to foam roll your sciatic pain away.
- Do-it-yourself techniques for SI joint pain relief.
- Eleven exercises for instant SI joint pain relief.
Performing these dynamic exercises in Best Treatment for Sciatica Pain really can work wonders for stubborn sciatica and SI joint pain. And all it takes is just 15 to 20 minutes per day.
If you have low back pain and sciatica, help is on the way to a more vibrant and engaging quality of life. Find relief from sciatica pain and SI joint pain with these 29 proven exercises from an orthopedic massage therapist, who specializes in treating chronic pain. You’ll be glad you did!
Enhance Massage Treatments with Cupping Therapy
This cupping therapy guide is for massage therapists, bodyworkers, and health professionals who want to understand and learn how massage cupping will help their clients and boost their practices.
Discover how to integrate the versatile healing modality of silicone cupping to better enhance the effectiveness of massage treatments.
This cupping book will explain the following topics:
Combine deep tissue massage and cupping.
Work with less discomfort to clients.
Perform with less strain to hands.
Accept a greater range of clients.
Work with a wide variety of conditions.
Explain cupping marks.
Apply safety precautions.
Easy step-by-step instructions with photos.
Bonus chapter on facial cupping with glass cups.
Morgan Sutherland, L.M.T., has been a massage therapist since 2000 and has utilized cupping and massage for 14 years to successfully treat chronic pain and sports injuries. He created a video training course, called Cupping Massage Mastery, that can be viewed in conjunction with this book.
Visit CuppingMassageMastery.com to learn more!
Learn Easy Resistance Band Exercises to Fix Your Own Back
The sedentary lifestyle of desk jockeys (a person who sits in front of a computer all day) makes it challenging to actively use their back muscles. This inevitably leads to slumped over postures and back pain.
Most exercises are bodyweight or weighted push-pull exercises, whereas the exercises in this resistance band workout book focus on the large, external muscles and are easy to engage physically. When properly utilizing the resistance band training, users can target the much deeper muscles.
The following twelve resistance band exercises will help strengthen back muscles, correct rounded shoulders and turtle-neck postures and stabilize the muscles around your hips, which should prove very useful in soothing lower back pain.
Suffering from Chronic Low Back and Hip Pain?
Do you ever find yourself slouching in your chair, contorting your body like a human question mark? Poor posture can eventually lead to acute low back pain.
When that strikes, desperation follows and finding a quick fix to improve your downgraded quality of life can sometimes lead down the dark path of painkillers and other drastic measures.
Having helped thousands of his clients who suffered from chronic pain and sports injuries, 20-year veteran massage therapist Morgan Sutherland shares nine simple ways to reverse the damage of bad posture and back pain and prevent it from coming back.
In the book, you’ll learn to help yourself with simple exercises for lower back pain. The book has 59 clearly illustrated detailed instructions on how to stretch, strengthen, and reverse the damage of bad posture and current (or future) back problems.
If you or someone you know suffer from a crippling back spasm that leaves you contorted like the Leaning Tower of Pisa or stabbing sciatic pain that shoots down your hip into your leg and foot, then this lower back pain relief book is for you.
Here’s a taste of what you’ll learn in DIY Low Back Pain Relief:
✓ How to Perfect Your Sitting Posture in 6 Moves
✓ How to Stand the Right Way in 6 Moves
✓ 6 Exercises to Reverse Bad Posture
✓ 8 Exercises That Will Strengthen Your Core and Save Your Back!
✓ 9 Stretching Sequences for Chronic Back Pain
✓ 7 Back-Saving Yoga Poses
✓ 7 Foam-Roller Moves to Conquer Back Pain
✓ 4 Stretches To Do Before You Roll Out of Bed
✓ and much, much more!
★ NEW Lower Back Pain Relief Secrets Video Course ★
To learn more, visit: https://www.udemy.com/course/low-back-pain-relief-secrets/
How to Fix Bad Posture Fast and Regain Your Health!
Poor posture is the result of working at a desk, hunched over a smartphone, reading, driving, and watching TV. These are activities that nearly everybody does, but what are the consequences?
Well, for one thing, bad posture puts unnecessary stresses on your muscles and joints, causing pain and fatigue. It also creates imbalances in your body, where muscles become tight, inflexible, and weak, which can lead to potential injuries.
Poor posture can alter the shape of your spine and create neck pain, back problems, heartburn, slowed digestion, poor balance, headaches, and breathing difficulties. In most cases, you can reverse poor posture, regain your health, and feel better.
The information and illustrated exercises in this book provide the guidance to take care of yourself at home to create a healthier lifestyle.
You’ll learn strategies and methods to fix the following:
- Forward head posture
- Text neck
- Stiff neck
- Rounded shoulders
- Upper and lower crossed syndrome
- Knots and kinks and cricks
- Tension headache
- Plus much, much more.
These are the best exercises for bad posture that your mother never taught you!
Morgan Sutherland, L.M.T., has been a massage therapist since 2000 and has successfully treated thousands of clients to manage chronic pain and injuries. He is a best-selling author of more than ten books, offering user-friendly, illustrated exercises to help with pain relief for hips, back, sciatica, and bad posture. He also has an online training course about cupping, with over 1,500 students.
21 Yoga Exercises for Lower Back Pain
If you find yourself sitting or standing for long periods of time, there’s a good possibility that you’ve experienced low back pain at one point or another. If the pain is excruciating, you should always check with your doctor to rule out the possibility of deeper conditions, such as a herniated or bulging disc.
Multiple studies have proven that yoga trumped usual care in a 2011 study published in the Annals of Internal Medicine. When researchers followed 300 people with low back pain for more than a year, they found that the half who were randomly assigned to do yoga reported better back function (although similar levels of pain) throughout the course of the study.
A 2017 study from the University of Maryland School of Medicine found that a regular yoga practice was linked to pain relief and improved function and might be worth considering as a form of treatment for people suffering from chronic nonspecific low back pain.
Instead of popping pain pills and opting for invasive surgery, practicing yoga is a cost-effective alternative. Not only is yoga a more comprehensive way to stretch and strengthen the muscles and fascia of the entire body, but it engages all the fascial systems that help to hold everything together, providing stability to the lumbar spine, sacrum, and pelvis.
Stretch your lower back pain away with 21 Yoga Exercises for Lower Back Pain. Practicing these specific 21 yoga poses can help lengthen your spine, stretch and strengthen your muscles, and return your back to its proper alignment.