Back Pain 

The Dorn Method - Backpain Prevention


How can Backpain be prevented:

» To understand the below presented Pictures and Explanations please read Back Pain Causes first!

It should be clear to understand that the Prevention of Back Pain is better than trying to cure it once it happend but how can this be achieved without reading tons of Books, spending a lot of money and time or study Anatomy, Medicine or PT first?

The follwing facts are based on our own research and theory and are a result of the last 30 years experience with the Dorn Method and the obvious visible positive result of countless Pain-free patients. (sorry this is anecdotal evidence only but if the Dorn Method was a product we probably would give you a money back guarantee!)

The pictures and graphics shown below give you some insight what possibly we do wrong, because these movements may produce or aggravate existing Misalignments that cause or at least contribute to the Development of Back Pain.

The Goal would be to stop doing these movements (if possible) during the Alignment- and Recovery process, and while still in therapy, for about two month in order to give our body time to heal by keeping all re-balanced Joints in place long enough so a natural adjustment reaction of our Body-Self-Healing Mechanisms can take place.
After this time it is still not advisable to fall back to old habits but rather substitude these movements with safer alternatives also shown below.

I also recommend the Alexander technique for a more in-depth information on how to work on our posture and movement habits! (browse the net for it!)

If you combine this with the regulary doing of the Self Help Exercises you have a very powerful tool for Recovery and Prevention that requires very little time, no money investments (only the investments for treatments, seminars, books etc. if you want these!)
BUT it requires a little discipline and Self-Initiative (unfortunately that is something which seems not to be programed into our DNA and therefore is easier said than done.)

Try do avoid these Movements during your Healing Process:


Bad sitting: Sloughing Shoulders, sitting too straight and crossing the Legs because that can cause or aggravate a Hip-Joint and/or Pelvis-SIJ im-balance. These sitting positions are not bad as such because it is normal for most humans to sit in different positions the problem is that these position can bring our structure out of balance again once we invested time and effort to re-balance it. Critical time: 2 to 3 months following a DORN session and the start of the DORN selfhelp exercises. Most people have certain sitting position that they prefer which is already a sign that the body is not balanced! Normal would be that one feels equaly comfortable in every sitting position.

wrong sitting wrong sitting wrong sitting

Good sitting posture: Keep Back straight but not too extreme and do not slough shoulder.
It is recommended to sit assisted with a wedge shaped seat cushion or an orthopedical chair during the time of adjustment at least, once the body is re-balanced i.e. one feels equaly comfortable in every sitting position any chair would be ok.
The Spynamics Sacro Aligner also supports sitting straighter during re-balancing adjustment time (min. 2 to 3 months).

straight sitting

About correct sitting again: When our body is aligned there is no real good or bad sitting posture but it needs attention when there are structural imbalances. In general: best to change sitting frequently i.e. Keep it dynamic and not static!

Not recommended stretching exercises after a DORN session or during therapy time and following adjustment time:

» When doing potentially un-safe streching exercises any pre-existing im-balance (misalignment) can cause or worsen an im-balanced muscular tension and it may be better to avoid or change them during therapy and recovery time.


wrong stretching

Recommended Alternative:

correct stretching correct stretching


wrong stretching

Recommended Alternative:

correct strtching

Avoid: (single sided strechting)

wrong stretching

Recommended Alternative:

correct stretching

Avoid: (although good when structure is in balance)

wrong stretching

Recommended: (not more than 30 degree turns, remember: only in the re-adjustment period)

correct stretching correct stretching


wrong stretching wrong stretching

Alternative: Tilt the knee a little outwards and the arms are at the inside i.e. bewteen the legs.

Potentially unsafe stretching during backpain and recovery time:

Remember: Only if there are existing im-balances and during the adjustment time after a DORN session!

wrong stretching

Other things that may be less healthy during recovery or after a DORN session:

Competitive Sports like Football, Basketball, Rugby etc.
Sports that have one-sided movements (use of hands) like Tennis, Squash, Golf, certain Yoga Positions
Bad ways of Standing up from sitting and unfavorable lying (sleeping) positions.
Long drives in cars without breaks and without any exercises in-between
Long and bad sitting positions without exercise breaks (e.g. Office work)

» Do Not understand me wrong here! Stretching is a beneficial and recommended exercise but some stretching may contribute towards misalignments during the recovery time (2 month or even longer in severe cases).
Stretching an aligned body is mostly safe but stretching with existing misalignments is not!
It is recommended to do the Dorn Method Selfhelp Self-Therapy Exercises before and after every Stretching!

Un-safe lifting techniques:

Bending over the side or lifting with straight legs

wrong lifting wrong lifting wrong lifting

Safe Alternative: keep back straight and bend legs (knees) when going down

correct lifting correct lifting

Recommended procedure when standing up from a lying position (or lying down):

» assist the spine with the arms during these movements!

standing up procedure standing up procedure standing up procedure


More details also in my book The Dorn Method available as eBook, check the webshop!

Suggestions, comments and critic most welcome because only if we communicate fair, cooperate instead of compete, share experiences and help each other to become aware improvement is possible!

» Continue exploring the DORN Method: Back Pain Secrets

New: DORN selfhelp exercises webapp

NOTE: Never try to use the DORN Method on other people without proper training best conducted by an authorized DORN Method Instructor. Although the DORN Method and the Self Help Exercises are very safe if done correctly, the DORN practitioner is not responsible for any consequences resulting from the application during the manual session and Selfhelp exercises. In any case it is advised to consult your doctor first because health problems and back pains may have other causes than misaligned joints and vertebrae and should be checked by a trained medical doctor or other healthcare professional. The DORN Method has certain Limitations that must be cleared prior to any practical application! Remember: The DORN Method is NO Replacement for any other form of medical or non-medical treatment but it can be a very effective complement in an integrative medical system.

©copyright: AHHAI - Thomas Zudrell

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