Updated: February 21, 2018 by Ryan Fiorenzi

I’ve had back problems for most of my 30’s. I didn’t aggressively search for a solution because I didn’t believe there was a solution. I remember going to a Bikram Yoga class (hot yoga), and the instructor was complaining about back pain. If he was doing yoga all the time, and he still had pain, I thought that maybe back pain was just something that you had to live with. Stretching helped minimally, yoga seemed to help a little, and massage would give me 2 or 3 days of relief.

My pain started in 2007 when I got thrown really hard in Judo (part of a birthday tradition where everyone throws you with their hardest throw). After that I spent several weeks of every year on the couch, barely able to move. And for the rest of the time that I wasn’t in major pain, I was in minor pain, and afraid for when the major pain was going to return. Walking a lot aggravated my back, driving for more than an hour, standing, and most forms of exercise.

My number one fear was that I would get worse and a doctor would recommend back surgery. Of all the people I had known that got back surgery, most seemed to have gotten worse.

A Life-Changing Experience in Colombia

In 2015 I was planning my second trip to my wife’s hometown, Barranquilla, Colombia (South America). Before we left, her mom had told her that she had heard of a chiropractor that was on the national news for fixing people’s back pain. Her nephew was in his early 30’s, was about to get back surgery, and couldn’t stand upright. He went to see this chiropractor, Esthanedh Motta. At the end of his first session with Motta, he was able to sprint in the parking lot, then pick up his wife and carry her around, though he was barely able to walk a few hours before!

I was told that there were 4 treatments that were 3 hours each, and my cost would be around $3,000. My wife asked if the treatments were painful, and the assistant, who is married to Motta, said it was similar to having a hangnail removed (I soon found out that this was an understatement).

Motta’s English is poor, worse than my Spanish (which is bad), and he took me into a large room with what looked like a large massage table.

He told me to lay on the table, and he wrapped a weightlifting strap around my ribs really tight. He held onto the strap with both hands and leaned all of his weight backwards to get the strap as tight as possible. He put on his rubber gloves, and was looking at my rib and collar bone and telling his assistant something that I didn’t understand.

My wife asked if she could stay, and he told her that if she wanted me to get better, she was going to have to leave.

Without warning he grabbed my feet and started slamming them over my head violently. I screamed, and he did this repeatedly. I’m a Brazilian Jiu-Jitsu instructor, and when we’re grappling, we just tap out when something starts to hurt, or we can’t get out of something. I knew I couldn’t tap out, and I was convinced that he was going to at least break one of my ribs. He did some variation of violently twisting me for the next 90 minutes.

He would take breaks from nearly breaking me in half, remarking that I was strong. Twice the weightlifting strap that was holding me in place broke, and after the second time, he told me in Spanish that I broke two of his straps, and that he was going to get revenge on me. I believed him. It turns out that he was just kidding, but by the end of the first torture/realignment session, I was pretty sure that he was psychotic.

At the end of the first session, he took a second set of photos, and then put them side by side to my before pictures. There was a noticeable difference. My head was pretty much over center, my left ribs didn’t stick out as much as they used to, my chest stuck out like it was supposed to, and my shoulders were pulled back.

He sat me down and told me that I had homework: I was to do 100 push ups, and then have sex with my wife! He then looked and pointed at her and repeatedly said “F*** you!” I looked at her in disbelief and amusement, and she gave me a look that said “This is Colombia.”

When I did my 100 push ups that night, my elbows and shoulders were making a lot of crackling noises! I called my sister and told her what happened. She was nearly in tears and asked me if I was going to go back. I told her that I thought that he may be a sadist, but he was really good at what he does, and I preferred a few hours of pain to a lifetime of pain.

For the next session, he continued the torture/realignment. I screamed, he got tired. He’d take a break, I’d pray that it was over, and he’d start again.

At one point, during a break, he started talking about the then Ultimate Fighting Champion, Anderson Silva. He told me that he’s like a leopard, that he doesn’t just try to wound you, and he grabbed me by the stomach (with his rubber gloves he uses to get a better grip), he tries to finish you, and he grabs me by the throat. Nice story.

I went to the third session, ready for more pain, and he told me that he would just be giving me some self-alignment exercises, and talk about how to keep myself pain-free. He told me that I needed shoes that had a lot of support. He said that if I continued to lift lighter weights with good form, I walked a lot, and I did my exercises, I wouldn’t have any more pain.

The Difference Between a Good and Great Chiropractor

I believed that I’d be pain-free for the rest of my life. I took all of his advice, and after about 2 months, my lower back pain returned. I became depressed. Motta had told me that a lot of chiropractors don’t now what they’re doing, and to not see one. But now that I was in pain again, I needed help.

I tried physical therapy, and it reduced my pain, but didn’t get rid of it.

I had visited probably 10 different chiropractors in my lifetime, and had only been impressed with one (who I saw when I was on vacation in California). The others seemed to be good, but never made a big difference in how I felt.

I asked around for recommendations for a good chiropractor, and my wife had hear about Dr. Rose in Ann Arbor Michigan. I went to see him, expecting to do the normal evaluations of x-rays, standing with both feet on two different scales to see how I balanced my weight, my health history, etc. Usually there’s 1 evaluation that takes 45 minutes or so.

With Dr. Rose, we had 4 sessions that were an hour to an hour and a half! In addition to all of the normal protocols, he had me move my head, arms, and torso to find out the limits of my range of motion in several planes, and where I felt pain, and how much pain I felt during each movement.

He asked me what I do for my job, and I showed him some of the movements I do in Jiu-Jitsu. He asked how I lift weight, how I stretch, and how I work on my computer.

He gave me adjustments that reduced my pain, but I believe it was the lifestyle changes that he recommended that got to the source of my pain.

New Habits

The first piece of advice was to stop using a laptop on a recliner. He explained that my head was over 10 lbs, and leaning forward was straining my upper back to hold my head up, which was leading me to develop a kyphotic posture, and was causing a lot of tension in my upper back.

He recommended to start using a standing desk where my elbows would be at my sides, and I’d be looking forward, not down. He recommended that if I used a tablet, to get a holder so I could look at it eye-level, not down. When I started standing, my back felt better, I was more productive, and I had more energy. Dr. Rose’s advice to start standing at my desk is why I started researching the dangers of extended periods of sitting and the benefits of standing desks; it’s how this website got started.

Next he said to get rid of my old couch. The cushions were worn out, and when I laid on it, my spine wasn’t straight. He asked about my bed, but I have a high-quality Tempur-Pedic mattress, so I was good there.

He asked if I slept on my stomach, and I told him that I learned that I couldn’t otherwise I’d be in terrible pain. He told me that when I sleep on my side I should have a pillow between my knees, and when I’m flat on my back, to have a pillow under my knees (just like massage therapists have you do). He also told me that sleeping on my side means not turning more than 90 degrees where my belly would be facing towards the bed.

Dr. Rose explained that bending down to pick things up, and lifting things is another area where people strain their back. He asked me to demonstrate and I passed the test, bending my knees and keeping my back straight when I picked something up (my wife used to be a physical therapist and she corrected me on that). He showed me that you can also lean forward and straighten one of your legs and lift that leg so that your lifted leg is parallel to the floor.

He also explained that there’s a formula for how much stress you put on your back when you pick anything up (not necessarily off of the floor), which basically translates to the further your arms are away from your body, and the more something weighs, the more pressure you put on your back. So you when you lift anything up, keep the object, and your elbows, close to your torso. And the worst thing you can do is to reach for something far away, twist while you’re reaching, then lift it up.

One of the biggest revelations was that I needed orthotics. He could tell that I was bummed out when he said that (I like going barefoot), and he said wearing orthotics is like wearing glasses: there’s nothing to be ashamed of, but you’ll function better with help. Not a single chiropractor had told me that I need orthotics, and it made a huge difference.

In the past, when my back was hurting, I normally blamed training Brazilian Jiu-Jitsu for my pain. It turns out that walking, and salsa dancing (which I used to do 3-6 times per week) were actually worse for my back than grappling with college wrestlers. He recommended good orthotics, and wearing them all of the time, and getting shoes with good support. Goodbye Toms and cheap flip-flops.

He also told me to strengthen 4 different muscle groups that were weak.

He told me to stop doing everything so we could figure out what was aggravating my back, outside of the other aggravators. No lifting weights, no Jiu-Jitsu, no stretching.

It turned out that the way I was lifting weights wasn’t working for me. He recommended that I start doing the Foundation exercises as much as possible.

He said that he doesn’t always recommend x-rays, as he doesn’t want to unnecessarily expose people to radiation, but in my case, he wanted more information. He said that the Foundation exercises would help decompress my spine, which I needed, as the x-rays showed that my L5 (lumbar vertebrae) and S1 (sacrum vertebrae) were starting to fuse together. I had an inversion table at home, which I didn’t use, so I started using that every day.

Since standing all of the time isn’t ideal, he also recommended that I get a Nada Chair, which almost forces you into a good posture while you’re sitting. I later bought a BackJoy, which does the same thing, but is easier to use.


Occasionally myself or my wife would visit Dr. Rose and he would say, “This is muscular, me adjusting you won’t make a huge difference, you need a good massage.” I appreciate when a professional doesn’t pretend that they can fix every issue. A good chiropractor knows when they can help you by adjusting you, and when you need something else.

When muscles spasm, they’ll start pulling bones out of place, and once you have an imbalance in one spot, your body will compensate for your lack of movement in one area by using a different set of muscles and movements to keep you functional. So one problem can become 5 problems.

In the beginning I got one massage per week. The pain was terrible. Everything hurt. After a massage my muscles would relax, but after a little while the tension would come back, due to my bad postural habits, and the fact that muscles have memory. After I started getting massages where I didn’t have a lot of pain, I started going every 2 weeks, then every 3. Being a martial artist and using my body so much means that every 2 to 3 weeks I need a good massage.

I’ve gotten massages from a lot of different massage therapists. I’ve noticed that the good ones will tell me where I’m tight and need to stretch. One of the massage therapists that I get one massage per month with, Andrea Burke, who has a background in kinesiology, told me that I have tight lats and a tight chest. The first time I stretched my lats my back was literally popping. I felt great afterwards.

Now I stretch my chest and lats a few times per day, and it’s definitely helped.

Advice Regarding Massage

If you’re thinking that massage may help you, ask for recommendations and find the best massage therapist you can. Try different people. Just like with chiropractors, there a few that are bad, most are good, and a few that are great.

The source of the pain isn’t necessarily where the pain is. I would feel pain and tightness in my lower back, but a massage therapist told me that the source of the pain was in my glutes. I didn’t really believe it until I got a glute massage! Since then if I do get some tightness, my prime suspects are my glutes, hamstrings, and IT band. If you have a suspicion regarding the source of your pain, tell your massage therapist. Otherwise they may just give you a standard massage.

To help prevent tightness in these areas, use a lacrosse ball or foam roller. Foam rollers don’t dig as deep as a lacrosse ball for me, but if I don’t do either, my back pain can slowly creep up on me through tightness in my legs.

A New Way to Get Strong

Between Motta and Dr. Rose, I felt like a new person. I still had occasional discomfort, but I was 80% better. I ran into a friend of mine, Ron Buchere, at a meditation conference, who is a gifted massage therapist. He looked at me and said, “I can tell by your posture that you have the same back problems I do, you need to start working your core.” I was a little bit surprised, as I assumed that with as much Jiu-Jitsu that I do, that my core was solid. But Dr. Rose had told me I had some chinks in my armor, so I did 2 core workouts with Ron that week.

My weight lifting that I had done for me whole life was mainly for “beach muscles”: chest, biceps, triceps, and shoulders. But many experts recommend that you do two back workouts for every one chest workout.

Since I started doing 2 core workouts per week, using bands and bodyweight, and my chiropractic adjustments seem to “stick” longer.

A New Lifestyle

After making all of these changes, my back is 95% better. Occasionally I get some tightness, and I can almost always pinpoint what I did to cause the pain, such as not doing my core and Foundation workouts (sometimes when my back is doing great I get lazy because I feel like I don’t need them), my orthotics wore out and weren’t doing their job anymore, or slouching while I sit at my desk.

Now that my back is good, when I do something that aggravates it, I can tell the difference. Before, I was doing 10 or more things that were aggravating my back, so I had no idea what the problem was. It’s similar to having a clean room-when a shirt gets thrown in the middle of the floor, it stands out. But if there was stuff everywhere, it doesn’t stand out.

My reality is that my vertebrae were starting to fuse, as I’ve been mistreating my back for many years. It would have been great if anyone would have stopped me from wearing a heavy backpack on one shoulder for middle school, high school, and college (now I wear a backpack with both straps, or I use luggage with rollers).

I waited too long to find a good solution, and I don’t know if I’ll be able to create that healthy space between my vertebrae. Time and new x-rays will tell.

The good news is that I still train Brazilian Jiu-Jitsu 3 or 4 times per week, I can drive in a car or walk for hours on end without pain. There are a lot of things I have to do to stay pain-free, but the work that I have to do is worth not being in pain.

The bottom line is that it has been a lot of work, but getting rid of 8 years of back pain in 9 months honestly surprised me. I’ve mistreated my back for many years, I unknowingly was doing lots of things that was causing imbalances all over my back and core. I’m really happy that I could get rid of my pain 95% of the time, and when I do get pain now, it’s usually minor.

I imagine that as I keep doing my core workouts, stretching and Foundation, and I keep good posture throughout my day, that there will be less work. I still get massages and see a chiropractor a few times per month, and I’ll probably do that for the rest of my life.

If you’re suffering from back pain, seek out professionals that specialize in this area. And there may be a lot of things that you’re doing that are causing your pain and tightness.

Updates as of February 2018

It’s been a few years since I wrote this article, and I’m happy to report that I’m still 95% pain free.

I’ve found that I occasionally get a small amount of pain if I start slacking on any of my routines.

I still get massages every few weeks, but I’ve been using a foam roller and a lacrosse ball in-between massages and it makes a big difference in my back (the pain isn’t always where the problem is). I focus on my IT bands and hips.

These are great tools because some days I may start to notice pain, but it’s often hard to get an appointment the day that I call-good massage therapists are often booked up for a weeks (and I’ve had terrible massages when I took whoever was available). Using a lacrosse ball and foam roller aren’t as good as someone who knows what they’re doing, but you can get rid of muscle spasms on your own with these tools.

I’ve also experimented with not using my inversion table for a few weeks at a time, and using it, and I’ve found that I have less tension in my back when I use it regularly.

I tried slacking on my hamstring stretches, and that resulted in my back getting really tight when I wake up in the morning, making it hard to put on my pants, and my massages were more painful. Now I stretch for 2 minutes before I go to sleep and there’s no problem.

The products that have helped me the most, in order of importance

Click on the images below to check for prices on Amazon.



It’s not the most exciting thing to buy, but orthotics require no work (unlike inversion tables, standing desks, etc.). Since I have flat feet, I HAVE TO wear orthotics, otherwise standing and walking cause back pain later. If you have fallen arches and think you may need arch support, speak to a podiatrist.

I started with Archcrafter’s, and I found they take up a lot of space in my shoes, but I really like Birkenstock’s “blue footbed.” They’re a German shoe maker, and their orthotics work great and are really comfortable. I took them to my podiatrist and he said they’re really good.


Standing & Treadmill Desks

Alternating from sitting to standing and leaning (where you lean against a leaning chair, which puts your body at a 135° angle), takes a little getting used to, but it’s life changing!

When I stopped sitting while I worked, my back pain reduced, my productivity went up, my mood got better, and I lost a little weight.

Check out the following reviews for more information:

Best Standing Desks

Best Treadmill Desks

Top Chairs & Stools

Or click the images to the right to see prices of a few of our picks on Amazon.


Foam Roller & Lacrosse Ball

Many people have heard about or used a foam roller, but I like the lacrosse ball when I need to dig in deeper. It’s firmer than a tennis or raquetball.

If I’m starting to get pain, I’ll lay on the floor on top of the ball whereever it hurts. If it’s too painful, I put the ball against the wall and lean against it.

I’ve tried out dozens of foam rollers, and for me the bigger the spikes, and the denser the better.

I mainly use it on my IT bands and hips, and it makes a big difference.



The first time I start doing the Foundation exercises, my pain that I had for years had disappeared. It came back, and I found that there was more that I needed to do, but Foundation is now a part of my daily routine. I often do some of the exercises while standing at my desk.

I’ve shared this book with several of my Brazilian Jiu-Jitsu students, and they’ve raved about how much better they feel.


Inversion Chair

Inversion chairs and tables are supposed to have a lot of health benefits, but I started using it because my vertebrae started to fuse, so I need to decompress my spine.

What I found is that inverting releases tension in my back and when I don’t use it I can feel the difference.


Posture Trainers

Being tall it’s not surprising that I had bad posture. It took a lot of work to fix my posture, and these are two of the products that re-taught me how to sit with correct alignment.

Now that my posture is good I don’t use these products much anymore, but I’m really glad that they’re helped me develop good habits and I still occasionally use them.

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