601.434.1991 mary@backcoach.net

Four Back Pain Myths

lower back hurtsMyth #1: I have a “bad back”, and it will never get better.

Most of us have heard people talk about their back “going out” or of having “a bad back”. Having heard these stories, we come to believe that there are two groups of people: the general population and those with ‘a bad back’. Further, we believe that once our back ‘goes out’ we become permanent members of the latter group.

It’s important to understand that the entire concept of a “bad back” is a belief, a myth. There are simply predictable factors that lead to the pain, and when we understand what is causing the pain, we can make the changes that will relieve it. (more…)

The Contemplation, or “I May” Stage of Change

The_Thinker_Musee_RodinIn the last post, we talked about readiness for change, and how we can be in one of five stages of change for each health behavior that we may or even may not be considering changing.

The second stage of change is called Contemplation. This is the “I May” stage, meaning you are considering changing a health behavior within the next six months. You may be dissatisfied with how you are feeling and relate this to a health behavior, and are considering changing. In this stage, while you are contemplating change, you have not yet taken any specific action. (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…)