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5 Steps to Set Yourself Free from Neck & Back Pain

Updated: Aug 4, 2023

Have you been struggling with chronic pain despite trying various approaches such as chiropractic treatments, massages, yoga, or Pilates for over a decade? If so, you're not alone.

I experienced a similar journey during the lockdown, facing unbearable back and neck pain. After an MRI, I was diagnosed with arthritis and received weekly far-infrared treatments.

However, realising that I needed to take control of my own healing, I embarked on a deep dive into research and developed The 5-step Vortex Vitality Method. This unique combination of approaches has provided me with much-needed relief by addressing the root causes of inflammation and bad posture.

Step 1: Positive Mindset

Inflammation is often aggravated by stress. To counter this, it's essential to activate your parasympathetic nervous system responsible for rest and digestion. Breathing exercises can help achieve this relaxation state.

Try Ujjayi breathing, where you tighten the back of your throat to create the sound of the ocean. This stimulates your vagus nerves, inducing immediate relaxation.

Additionally, practice Box breathing to redirect your focus from troubling thoughts. Breathe in for 7 counts, hold for 7, breathe out for 7, and then hold for 7 while visualising a box.

Step 2: Detox

Detoxification can play a significant role in reducing inflammation.

Grounding or earthing for half an hour daily can effectively neutralise inflammation caused by electromagnetic fields. Walk on the wet sand or soil to recharge your body with negative ions and make it alkaline.

Stimulate your lymphatic system by rebounding on a trampoline or using a skipping rope for 20 minutes each day. I do HIIT on my trampoline so that there's no impact on my joints.

Far-infrared saunas draw toxins directly from organs, making them a powerful detoxification tool followed by a hot bath with magnesium flakes from the Dead Sea, Epsom, and Himalayan Salt can further detox your body and energy while promoting better sleep and pain relief. Refer to:

Step 3: Yoga & Pilates

Addressing posture is crucial for pain relief, especially in the era of technology. Developing "tech neck" from hunching forward can lead to painful conditions like kyphosis and hunchback.

Yoga & Pilates can straighten your spine, stabilise your joints, improve flexibility, balance, and mobility, and strengthen the muscles supporting correct posture.

Inverting yourself on a fit ball or hanging upside-down on a yoga trapeze can also counteract the effects of gravity, it lengthens and realigns your back.

Step 4: Nutrition

An anti-inflammatory diet can significantly impact pain levels.

Emphasise fruits and vegetables that are water-rich and alkaline. Consider incorporating Omega-3 from algae and hemp seeds as they are less toxic than fish oil.

Avoid inflammatory seed oils and processed foods containing refined flour, sugar, and chemicals. Herbal teas with high antioxidant content can aid detoxification. For arthritis, try Vicky's herbal tea recipe:

Lemon, ginger and tumeric tea are highly anti-inflammatory. Here's my recipe for Zinger Stinger:

Step 5: Intermittent Fasting

Fasting can trigger the generation of Human Growth Hormones (HGH) and stem cells, promoting healing and autophagy—recycling proteins from dead and cancerous cells to rejuvenate the body.

Intermittent fasting helps reduce inflammation, excess cholesterol, and body fat, providing a new perspective on food and health.

Pain relief requires a comprehensive approach that addresses various aspects of well-being. The 5-step Vortex Vitality Method offers a holistic way to manage pain and improve overall health.

By combining positive mindset practices, detoxification, yoga & Pilates, a supportive nutrition plan, and intermittent fasting, you can empower yourself to take charge of your well-being in the long run.

Vicky is a certified Health & Vitality Coach, Yoga & Pilates teacher and Breath Coach. To personalise the application of the Vortex Vitality Method, book a Breakthrough call with Vicky on

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