601.434.1991 mary@backcoach.net

Address Back Pain at its Root Cause Level for Long-term Relief

tree-rootsWe’ve all heard people talk about how they hurt their back. “I slipped in the shower and my back went out”, they may say, or “I bent down to pick something up and now I have a bad back .” Or maybe there was an event, such as an automobile accident, athletic event or maybe it began at work.

Think of this initial experience of back pain not as an ‘injury’ per se, but rather as a ‘triggering event’, meaning that this event did not likely lead to long-term pain, rather reflects the time that the pain began.

What many may not be aware of is that, in nearly all cases of chronic back pain, it was not the initial event that is to blame for the long-term pain, rather the ‘contributing factors’ that were present before the initial onset, and the ways that the person responds to the pain. (more…)

Are you ready to change your health?

People change when the pain of staying the same is greater than the pain of changing.

Change AheadHave you thought about making changes to your health or wellness habits and been unsuccessful? If you are like, well, nearly everyone, your answer is likely to be yes. But why is it so hard to change, especially when it comes to long-term habits?

I think that January is a great time for changing health behaviors, as is February, March, and even September. Why not? When you’re ready to change, you’re ready, regardless of what the calendar says. And if January 1 spurs change, that’s fabulous. The real question is not what day is it, but are you ready for change, and why is changing important to you? Learning about the stages of behavior change can be helpful in developing strategies that will make achieving your health goals more successful. (more…)

Instead of Resolutions, Begin the New Year with a Personal Wellness Vision

Any type of movement is beneficial for preventing back pain.

Every January, many of us begin the new year by making health resolutions, often casting them aside by February. This year, consider a different approach and begin by creating your own Personal Wellness Vision.

The Wellness Vision (and wellness coaching) is based on behavioral psychology, behavior change theory, and takes a long-term, comprehensive, and pragmatic approach. Follow these steps to create your very own customized personal wellness vision, three-month goals, and weekly goals to maximize your chances for success in the new year. (more…)

Before setting New Years Resolutions, begin by taking a look back


You have brains in your head.

You have feet in your shoes

You can steer yourself any direction you choose.

You’re on your own. And you know what you know.

And YOU are the guy who’ll decide where to go.

– Dr. Seuss, Oh, the Places You’ll Go!

As another year comes to a close, many of us look forward and set New Years Resolutions. Before you do, may I suggest that you begin by taking a look back?

Look back upon the last year, and ask yourself some questions. What went well last year? What did you do that you enjoyed, that you found yourself looking forward to? And what did you put up with? What did you dread?

What do you want to have more of in your life, and what do you want to have less of? (more…)

BACKCoach Healthy Holidays Tip – Simplify, simplify, simplify

The year-end holidays are a challenging yet important time to make the effort to simplify, simplify, simplify. We can get caught up in the fantasy Christmas (or whichever holiday you celebrate) scene, and put pressure on ourselves to fulfill an unrealistic ideal of what the holidays should be.

As with any time when life gets complicated, it is important to begin with identifying your priorities. What are the most important aspects of the holidays that you would truly miss if they weren’t realized? This can be a short list or a long one – you get to decide.

Next, what are the items or activities that you would like to have happen, but would be ok if they didn’t?

And, lastly, what could you easily let go of and still have the holiday you desire?

The most effective stress management technique is to eliminate unnecessary stressors. What aspects of the holidays bring the least to the season and result in the most stress? These may be the first items to let go of.

After making the above lists, determine what kind of holiday you will create this year, and then decide which aspects will you let go of.