BPL14: How to Fix a Thrown out Back with Dr Jeremy James

by | Oct 9, 2018 | Podcast


The thrown out back. Intense pain, inability to move normally or stand up straight; together with the fear that there must be some serious injury behind all this.


Find more episodes here

According to today’s guest, Dr Jeremy James, the back locking up like this is actually a protection mechanism:

A lot of times, your brain is sensing that there is an unhealthy load being placed near the spinal cord…..it’ll cause the muscles around your back to go into spasm…..to protect your back

Before I figured out how to avoid this happening (by keeping my back in good shape), I threw my back out more than once.

I always thought that it was a case of waiting for the acute back spasm to stop before starting to get moving.

Jeremy says, however, that thrown out back recovery time can be reduced by getting things moving straight away.

We talk about how to do this right.

Jeremy often gets calls from patients with a thrown out back. He describes how he talks them through a process that almost always works. So you’ll hear how to fix a thrown out back faster.


Excerpts from the show

Jeremy’s a really interesting guy and, before I knew it, we’d been talking for over an hour.

Aside from the thrown out back, we cover a stack of important topics. There are some real pearls of wisdom in there for you:

Click the play button to listen to this episode now

Today’s Guest

Founder of the Backforever program, and co-author of The Younger Next Year Back Book, Dr Jeremy James

Live Pain-free Eliminate Chronic Pain without Drugs or Surgery

If you click the above link and buy on Amazon I will (probably) make a small commission at no cost to you. For a chance to win a copy of The Younger Next Year Back Book click here.

I Put My Back Out – How Do I Fix It?

Thrown out back? Check out what Dr Jeremy has to say in this episode.


  • It can happen to anybody
  • A huge part of that is the panic. That severe anxiety when you get in that state
  • There are several ways you can talk somebody through the acute instances
  • A big part of that is your brain trying to protect your spine for some reason
  • A lot of times, your brain is sensing that there is an unhealthy load being placed near the spinal cord…..it’ll cause the muscles around your back to go into spasm…..to protect your back
  • One of the main things you have to do…..is to tell your brain that you understand that there’s some danger…..and that you’re going to use the muscles in your torso to protect  your back, so that your brain can turn off that spasm and allow you to get moving…..one way to do that is to use the muscles in your torso to protect your spine – then move your legs
  • I’ve talked countless patients through this process. It almost always works.
  • If you can get people walking safely…..that spasm will go away much more quickly than if you just lie there

Nerve Pain in the Back

  • All pain is transmitted by nerves. By nerve pain, I mean pain that originates from irritation of the nerve
  • Most back pain isn’t nerve pain

What Is Mechanical Back Pain?

  • If you just have bio-mechanical back pain, which is what the majority of back pain is, this book should help quite a bit
  • Most back pain is musculoskeletal…..the result of unhealthy loads being placed on parts of the spine
  • Muscles that get tired…..cause a lot of pain; either locally or that can refer down to the buttocks
  • I spent about a year sitting at a computer my stress level was high. It wrecked my back – after about a decade of being super healthy with zero pain

Mri for Back Pain Diagnosis

  • Most people over the age of 35 or 40 have significant findings on an MRI…..Even if they have no symptoms
  • X-rays and MRIs typically do not correlate to symptoms
  • For instance, I have stenotic sections stenosis in parts of my – spine degenerative disc disease. I haven’t changed that. None of this exercise, or behavioural change, changes what your spine looks like on an MRI. It just stops irritating those segments and you learn to re-balance

Back Pain Doctors Can’t Diagnose

  • You should always be evaluated by a physician to make sure you don’t have one of those rare but scary things like cancer or infection
  • (As a young man) I developed some pretty serious back pain
  • It’s hard to pinpoint the cause
  • I went through the general medical realm first. I was frustrated by the care that I received. For back pain – it treats it pretty poorly
  • The first person that offered me significant relief was a chiropracter…..looking at the back like a mechanic would look at a car; a biomechanical model
  • He restored range of motion to some joints and got the muscles to relax
  • I got significant short-term relief – that opened my eyes

Disc Problem Symptoms

  • Numbness is usually indicative that you have a herniated disc
  • A disc has a fibrous outside and it’s liquid inside. If you tear that outside and some liquid spills out, it can really cause some irritation
  • Over the long term, it can do damage to the nerves
  • If you’re getting numbness, that can be a medical emergency – especially numbness in the groin (saddle anaesthesia)

How to Lift Things Safely

Avoid a thrown out back by lifting stuff safely


  • Your lumbar spine wasn’t designed to initiate movement – especially not repetitive movements with loads such as picking things up
  • The spine and the muscles in your core are designed to stop movement
  • The hips, on the other hand, have big powerful muscles around them and they are supposed to bend, twist etc.
  • It drives me crazy. I see people at the gym, all the time, being instructed to do rotational movements or lifting movements with their back which is just a terrible idea
  • A lot of people have learned to move this way because we have stopped moving in general and we sit on our butts all the time
  • A very high percentage of the patients that I’ve seen over the years have completely forgotten how to use the muscles in the buttocks. For them, it’s just much more easy to bend and twist from their back. because they’re not used to squatting they’re not used to having mobility in their hips and knees
  •  They notice  an immediate improvement in their back if you just teach them how to squat properly

The Younger Next Year Back Book

How do you fix a thrown out back? Answers to this and much more in the Younger Next Year Back Book.


  • We try to give people, at the beginning of the book…..where they fit into the spectrum and whether they can expect this to help

Book Giveaway

I will be running a giveaway on a future episode with Jeremy.

Check back for a chance to win a copy of The Younger Next Year Back Book – The Whole-Body Plan to Conquer Back Pain Forever by Chris Crowley and Dr Jeremy James



Thanks for Listening!

How did you cope with your thrown out back? To share your experience, leave a comment below.

To help out the show, click a link to iTunes, Stitcher or TuneIn:

  • Subscribe.
  • Leave an honest review.

Thanks to Dr Jeremy James for joining me this time and explaining how to fix a thrown out back; As well as all the other good stuff he shared with us.




Find more episodes of the Back Pain Liberation Podcast here

What Does a Chiropractor Do?

BPL17: What Does a Chiropractor Do?

What does a chiropractor do? Find out what a chiropractor can do for your back pain. Overcoming anxiety to beat back pain. Podcast show notes.

Lack of Motivation to Exercise

BPL9: Lack of Motivation to Exercise

Lack of Motivation to Exercise. Tips and tricks to get motivated and get training from the creator of Moving Stretch, Suzanne Wylde and host, Iain Barker. Also back pain prevention, mind-body connection and resistance stretching.

Gabler Sustainable Body - Sacroiliac Joint Release for Back Pain

BPL4: Sacroiliac Joint Release with Karen Gabler

According to Karen Gabler, most back pain is from a misaligned or stuck sacroiliac joint at the base of the spine. Find out about sacroiliac joint release.

Active Release Technique

Active Release Technique [ART]

Active Release Technique [ART] Tight hip flexor release for lower back pain. Root cause of piriformis syndrome. BPL28 with Heather Pearson

Back Pain at Work [Don’t Overlook This Common Cause]

Back pain at work. Don’t overlook major cause of work related back pain. Tips and tricks to reduce work stress | Podcast BPL34

Healing visualization - 2 easy wins for your inner game

Healing Visualization [2 Easy Wins for your Inner Game]

Discover 2 visual hacks to motivate and inspire you in your journey out of chronic pain. With Heather Pearson, creator of the Pearson method

bpl 16 back pain trigger points

BPL16: Back Pain Trigger Points

Find out about back pain trigger points with Dr. Jeremy James. Win a copy of The Younger Next Year Back Book. Podcast show notes.

Lee Albert

BPL12: Live Pain-Free with Lee Albert

Live Pain-Free: Eliminate Chronic Pain without Drugs or Surgery. Lee Albert was a newly-qualified massage therapist when, over 30 years ago, a car accident left him suffering frequent migraine headaches. Read moreNew: Live Streamed Back Pain Liberation System™...
what to do when your doctor doesn't listen

What to Do If Your Doctor Doesn’t Listen to You | BPL40

What to do if your doctor doesn’t listen to you.You don’t have to put up with a doctor who doesn’t listen or doesn’t believe what you say. Podcast BPL40

Moving Stretch with Suzanne Wylde

BPL8: Moving Stretch with Suzanne Wylde

Moving Stretch creator Suzanne Wylde on back pain self care and stretching for less flexible people, A must-listen if you have an inflexible back. Can emotional stress cause back pain?

Anxiety and back pain BPL29

Anxiety and Back Pain [Book Giveaway]

Anxiety and Back Pain. How to improve your emotional state. Gut health, chronic pain and depression – Heather Pearsons go-to recipe. Book Giveaway | BPL29

Chris Kidawski myofascial release techniques back pain

BPL3: Myofascial Release Exercises with Chris Kidawski

Find out how to end back pain forever, second half of the podcast interview with Chris Kidawski. In his new book he explains his myofascial release process.

Cathryn Jakobsob Ramin holding a spine!

BPL7: How Cathryn Jakobson Ramin Trains to Beat Back Pain

Cathryn Jakobson Ramin talks about core training myths and mistakes to avoid. Find out her approach to training a strong, functional core and beating back pain. Podcast links and show notes.

BPL19 mri for back pain

BPL19: MRI for Back Pain

MRI for Back Pain. Dr. Sebastian Gonzales explains the merits and limitations of MRI scans for back pain diagnosis. Podcast show notes.

Hips and Lower Back Pain

Learn techniques to release tight hips and ease lower back pain. Exercises to avoid with tight hip flexors | BPL43 Podcast show notes

Tense Back? Here’s a Quick Way to Relax Tight Back Muscles | BPL24

Learn a simple way to relax your tight back muscles. Find out the 8 steps to the ‘Relaxation Response’ in the blog post or accompanying podcast episode.

Should I Go to the Doctor for Back Pain

BPL11: Should I Go to the Doctor for Back Pain

Should I go to the doctor for back pain? Should we treat back pain as a medical problem, to be dealt with by medical professionals? Alternatively, should we try to tackle the problem ourselves? Avoid frustration by having a more concrete idea of what your doctor can actually do for you.

Iliacus Dysfunction and Pain with Christine Koth

Iliacus Dysfunction and Pain [Book Giveaway]

How to handle Iliacus dysfunction the often overlooked cause of chronic pain conditions with Christine Koth [Book Giveaway] | BPL41 podcast show notes

Taming Chronic Pain with Amy Orr

Taming Chronic Pain with Amy Orr [Book Giveaway]

Find out how to tame chronic pain for a more enjoyable life with Amy Orr | Podcast BPL 38 [Book Giveaway]

Intentional Living

Intentional Living

How to live a more intentional life to break the cycle of chronic pain | Healing power of dogs | Relax tight back muscles audio download | Podcast BPL31

The Pain Cycle - BPL38

The Pain Cycle [Tension & Anxiety] | BPL39

The pain cycle. Chronic pain management tips. Understanding anxiety, tension, anger and fear. | Podcast BPL 39 with Amy Orr

Muscle knots christine koth

Muscle Knots with Christine Koth

Learn what muscle knots are & the best way to treat tight muscles. Pregnancy back pain and hypermobility. How to test for anterior pelvic tilt | BPL42

chronic back pain causes

Causes of Chronic Back Pain [Book Giveaway]

Learn what causes chronic back pain and why it needs to be treated differently to acute pain conditions with Dr. David Hanscom| BPL37 Podcast show notes

bpl 15 spinal creep

BPL15: Creep and Back Pain

Creep and back pain with Dr. Jeremy James. Sitting still for 20 minutes or longer puts your back at risk. Find out how to avoid creep. Podcast show notes.


BPL22: Can a Rib out of Place Cause Back Pain?

Can a rib out of place cause back pain? Listen to Vienna Dunham Schmidt explain release of tight muscles around the ribs. Podcast show notes.


BPL13: Upper and Lower Cross Syndrome Explained with James Tang

Upper and lower cross syndrome – the two basic postural dysfunctions according to James Tang. Find out how to deal with recurring back pain. Podcast episode show notes.

End back pain forever with Chris Kidawski

BPL2: End Back Pain Forever with Chris Kidawski

Find out how to end back pain forever in this podcast interview with Chris Kidawski. In his new book he explains his myofascial release process.

BPL20 Correcting posture causes pain

BPL20: When “Correcting” Posture Causes Pain

When “correcting” posture causes pain with Dr. Sebastian Gonzales. Win an audiobook copy of ‘I Will Beat Back Pain’. Podcast show notes.

Horse Riding and Back Pain

BPL23: Back Pain and Horse Riding

BPL23: Back pain and horse riding. Listen to Dr. Jim Warson, author of The Rider’s Pain-Free Back on back strengthening exercises, the right horse + tack.

CJ Ramin crooked back pain

BPL6: Outwitting the Crooked Back Pain Industry

Find out how to outwit the crooked back pain industry and take control of your own well-being with Cathryn Jakobson Ramin.

Ortho-bionomy with Vienna Dunham Schmidt

BPL21: Ortho-Bionomy with Vienna Dunham Schmidt

Ortho-Bionomy explained by Vienna Dunham Schmidt•Tight Muscles and Chronic Pain•Ortho-Bionomy Therapy•Stress Mindfulness and Breathing•Podcast show notes

Pilates for back pain with Gillian Greenwood

BPL1: Pilates for Back Pain with Gillian Greenwood

Find out about the benefits of Pilates for back pain in this podcast episode with Gillian Greenwood. Gillian has been teaching Pilates for 17 years

BPL5: Back Pain From SittingToo Much

BPL5: Back Pain from Sitting Too Much

Back pain from sitting too much. Listen to Karen Gabler on the iliopsoas,movement, core training, posture habits and the mind body connection

Spine Surgery [Don't Make a Terrible Mistake]

Spine Surgery [Don’t Make a Terrible Mistake]

Learn why spine surgery is not appropriate for the vast majority of people with back pain and find out what you should be doing instead. | BPL36 Podcast show notes

Back pain from driving

Back Pain from Driving

Back pain from driving with Abby Beauchamp author of Reverse Button. Download free guide: How to Avoid Back Pain from Driving | Podcast BPL30

How to Handle Stress

How to Handle Stress [for Back Pain Relief]

How to handle unavoidable stress and get out of chronic stress-related back pain. Mindset to break the chronic pain cycle has 3 essential characteristics.

Back Pain after a Car Accident

Back Pain after a Car Accident [Podcast BPL26]

What to do about back pain after a car accident with respected therapist and author of Back Pain Free, Heather Pearson. [Podcast BPL26]

Natural Vagus Nerve Stimulation

Natural Vagus Nerve Stimulation

How to stimulate your vagus nerve naturally, Instant relaxation. With practice develop better vagal tone and greater resilience to stress and chronic pain | Podcast BPL32

Back Pain from Deadlifting

BPL18: Lower Back Pain after Deadlifting

How to avoid lower back pain after deadlifting with Dr Sebastian Gonzales•Morning Back Pain•Tight Lower Back Muscles•Movement Is Medicine•Podcast show notes

How to Fix a Thrown out Back with Dr Jeremy James

BPL14: How to Fix a Thrown out Back with Dr Jeremy James

How to Fix a Thrown out Back. Dr Jeremy James says it’s better to get moving straight away. Hear how to fix your thrown out back faster! Podcast show notes.

BPL10 Suzanne Wylde Listen to your body

BPL:10 Listen to Your Body with Suzanne Wylde

Listen to your body. Keep an open mind and try things. Whatever works for you has got to be good. So says the founder of Moving Stretch, Suzanne Wylde in episode 10 of the Back Pain Liberation podcast. Find podcast links and show notes here.

Introvert or Extrovert Personality Type Podcast BPL 33

Introvert vs Extrovert [Why Your Personality Type Matters]

Find out why your personality type is important. Introvert vs extrovert. Recognise and cope with demands of your social environment | Podcast episode BPL33

Pin It on Pinterest

Share This