The Plan to Heal Your Own Back Pain

Find out how you can take control of your back pain and learn how to ease it with this plan from Sue Hitzmann from the MELT Method.

To get started on your path to back pain relief, follow the following plan:

  • Do the Mini Soft Ball Foot Treatment once a day for three days.
  • Then combine that with the Rebalance Sequence for one week.
  • Then combine those with the Lower Body Rehydrate Sequence.

Step 1: Do a 10-Minute Rebalance Sequence Every Morning

Core stability is a common problem that can lead to back pain. That’s because the muscles that make up your core play a central role in stabilizing your spine throughout the day. Weak muscles can’t keep the spine supported the way they’re supposed to, which can lead to back issues. A short 10-minute rebalance sequence can help you to get back on track.

The rebalance sequence should be done every morning. All you need is a soft body roller. You’ll be performing the following steps:

  • Rest Assess
  • Gentle Rocking
  • Pelvic Tuck and Tilt
  • 3-D Breath Breakdown
  • Rest Reassess

Find detailed instructions about all of the moves here.

Step 2: Do a Midday Foot Treatment

Your feet play a key role in your posture. The position you stand in is often reflective of how your feet are placed and how they’re bearing weight. If you’re experiencing lower back pain, paying attention to your feet can go a long way in improving your posture and returning your spine to a more optimal position.

Caring for your feet just takes a few minutes and only requires a soft, small ball to massage a few key points on your feet. To perform this self-treatment, you’ll be doing:

  • Body Scan Assess
  • Autopilot Assess
  • Position Point Pressing
  • Glide, Direct Shear, Foot Rinse and Friction
  • Body Scan Reassess
  • Autopilot Reassess

Find detailed instructions about the moves here.

Try to MELT at least 3 times a week. You can MELT every day for greater effect. When you have pain, it's a good idea to MELT at the end of your day, up to about one hour before bedtime. You should spend no more than 10 minutes on the roller along your spine or under your pelvis.

Here are some key tips to help you get the most out of MELT:

  • Drink 8 ounces of water before and after you MELT.
  • Eat water-filled foods and sip water frequently throughout the day.
  • Less is more, especially when you have pain.
  • Remember, no part of MELT should ever hurt.
  • Stop if you feel discomfort or pain.

For the complete printable plan, click here.

Step 3: Get Some Omega-3s in Your Diet

Omega-3 fatty acids are important in supporting the health of your brain, which uses these fats as building blocks. Some studies have also found that these fats can decrease inflammation and may help with certain types of lower back pain. Good sources of omega-3 fatty acids include:

  • Cold water fish like mackerel, salmon, herring, sardines and albacore tuna.
  • Nuts like walnuts, pecans or beechnuts.
  • Seeds like flax or chia seeds.

This plan was created for Dr. Oz's Truth Tube. See how Stephanie got a handle on her back pain and get more expert Truth Tube plans here. For more information on the MELT Method, visit

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