From Paralyzing Pain to 1000 Swings: How I Reclaimed My Back

I know what real pain feels like. For ten years, my lower back made my life a living hell. There were times I couldn’t walk or even lie down; I had to literally crawl to the kitchen or the bathroom, teeth clenched from the agonizing nerve pain. I was bedridden for months at a time.

Today, I feel 95% recovered. I want to share the exact steps that worked for me. This isn’t just a story; it’s a roadmap of trial and error that gave me back my freedom of movement.

The Foundation: Biochemistry and Nutrition

For a long time, I searched for answers and found them in Dr. Berg’s videos. I am not advertising him, but I must admit: his methods of Healthy Keto and Intermittent Fasting (combined with specific vitamins) worked 100% in my case. Consider this my “hidden review” for anyone doubting if it really works.

The Keto diet helped eliminate the systemic inflammation that had been “burning” my tissues for years. While I no longer follow a strict Keto diet today — I’ve reintroduced soaked grains (soaked for 4–12 hours), potatoes, and pasta — I’ve kept the most important habit: Intermittent Fasting (eating 1–2 times a day). This gives the body time to heal rather than just digest.

Suburi: The Exercise That Saved My Spine

When the pain finally began to subside, I knew I needed to move, but traditional sports like push-ups or squats were still too risky. I looked for the most gentle way to strengthen my back.

That’s how I discovered Suburi — rhythmic swinging of a wooden stick, mimicking the strikes of a Japanese sword (Katana).

How it works physiologically:

As you raise the stick behind your head, it creates a gentle axial traction of the spine. The weight of the stick and the inertia of your arms effectively “decompress” the vertebrae, engaging the deep stabilizer muscles along the spine without any dangerous impact load.

The Technique:

1. The Base: Stand straight, feet shoulder-width apart. Hold the stick with both hands (right hand above the left).
2. The Swing: Smoothly bring the stick behind your head. Do it slowly; do not strain your lower back.
3. The Cut: Make a rhythmic “cutting” motion down to hip level. Keep your spine straight throughout.
4. Advanced Version: You can add a lunge — a step forward with each swing. This engages the legs and further offloads the lumbar spine.

I started with just 10 swings before bed, very slowly. A year later, I am doing 1,000 swings daily (5 sets of 200 reps with no breaks, maintaining a steady tempo).

My Experiment: Hypoxia and Movement

I previously mentioned my concerns about using a hypoxic training mask due to my heart and vascular issues. To test these fears, I am now performing my 1,000 swings outside while wearing the mask. This is my personal endurance test to see how my heart responds to oxygen deprivation under a rhythmic load.

Energy and Detox: What to Drink Before and After

To ensure 1,000 swings bring health rather than exhaustion, I follow a strict hydration routine:

• BEFORE: Golden Tea (15 minutes prior). I brew it 30–40 minutes in advance to let it steep. The coconut oil provides fast energy for the brain, and the spices warm up the blood. I drink it 15–20 minutes before starting. This is enough for the “fuel” to kick in without feeling heavy in the stomach.
• DURING: No liquids. I do not drink during the swings. At an intense pace (especially in a mask), any liquid in the stomach creates unnecessary pressure on the diaphragm and interferes with breathing, putting extra strain on the heart. I complete the entire cycle “dry” to maintain focus.
• AFTER: Pure Water. Immediately after finishing, I drink only plain, room-temperature water. During the workout, the blood thickens, and the body begins to flush out toxins (a detox effect from the spices and movement). Pure water is the best solvent to help the kidneys flush everything out and return the blood to its normal viscosity.

Summary

My recovery is a synergy: intermittent fasting, meditation, breathwork, morning stretches, cold water plunges, vitamins, and Suburi practice. All of these simultaneously, daily, and consistently. You can read about how to prepare my “Golden Tea” for your workout in my previous article — The Golden Elixir: Biohacking Your Brain with Turmeric and Spices.

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Disclaimer: This article is for informational purposes only. Sword exercises and hypoxic training can be dangerous for those with heart conditions or acute back injuries. Always consult with a physician.

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