The Back Pain Book: A Self-help Guide For The Daily Relief Of Back And Neck Pain
- ISBN13: 9781561453429
- Condition: NEW
- Notes: Brand New from Publisher. No Remainder Mark.
Product Description
EIGHTY-FIVE PERCENT OF AMERICANS suffer from some type of back pain and our sedentary lifestyles only exacerbate the problem. Drugs and surgery are costly solutions for easing the symptoms. This book, written by physical therapy experts at The Rehabilitation Institute of Chicago–the top ranking rehab hospital in the nation–empowers you to take control of your pain by managing it, so that its impact on your life is minimized. Emphasis is placed on using posture, positioning, and movement to ease, relieve, and prevent the reoccurrence of pain. Presented in a clear style, the book describes a better way of thinking about daily movements and activities and how they can influence the production of pain; it addresses immediate pain relief, good moves/bad moves for everyday activities, and provides strategic exercises for long-term relief. In this new edition, more functional exercises have been added along with positioning recommendations for workouts on gym equipment. The Back Pain Book includes thorough guidance on how to: achieve quick pain relief heal and prevent pain during all of your daily activities perform all types of exercise, from gentle stretching to vigorous movement The Back Pain Book offers user-friendly features such as: hundreds of helpful line drawings clear, easy-to-follow instructions complete cross references to help you locate all treatment procedures for your particular problem THE REHABILITATION INSTITUTE OF CHICAGO has been ranked the best rehabilitation hospital in America by U.S. News and World Report for fourteen consecutive years. It was founded in 1954 and is the nation’s first freestanding rehabilitation hospital.
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This book was recommended by my husband’s Physical Therapist, to help him learn proper body mechanics to protect the spine. The illustrations are a big help in learning how to do everyday moves in a safer way, and so far, every time we’ve had a question, we’ve found an illustration addressing our concern.
Rating: 5 / 5
The Back Pain Book: A Self-help Guide For The Daily Relief Of Back And Neck Pain
The product description is right on the money (I have the original 1992 edition). The Back Pain Book is so beautifully laid out, so clearly written and illustrated, and so filled with wise advice about daily activities, that the exercises are like a diamond in a setting of gold.
The exercises strengthen both the back muscles and the other supportive muscles of the torso and upper thighs. When my back hurt doing curl ups, the isometric exercise for the abdominals did the trick. When my pelvis and lower back needed more stability, the sideways hip strengthening exercise was a strain free way to do it.
For exercises embodying the most indepth, cutting edge research on the back, see, Ultimate Back Fitness and Performance by Stuart McGill (new copies are available for a reasonable price only [...])
Low Back Disorders by McGill provides the research underpinnings for Ultimate Back Fitness and Performance and some sections of practical advice and exercises (see pp. 154-156 for the Injury Prevention Primer, chapter 10 for the background to the exercises and chapter 12 for the exercises).
Also, I’ve found some help from Jim Johnson’s, The Multifidus Back Pain Solution.
All the books contain what Johnson calls, The Multifidus-Strengthening Exercise. Hage calls it, The Hands And Knees Reaching exercise, McGill the Bird Dog. I am unable to do this exercise in the standard position without excessive pain in my shoulders and wrists, so when Hage shows 2 and Johnson shows 4 different positions from which to do this exercise, I am empowered.
Johnson also includes useful information about how long a stretch should be held. However, McGill in Ultimate Back… shows that stretching has limited value for the back. As a result, I would focus on the exercises, not the stretches in The Back Pain Book.
In Low Back Disorders, McGill emphasizes such things as:
1. Keeping the natural curve in the lower back during exercise, i.e., avoid flattenning the back or doing a pelvic tilt;
2. The protective value of endurance over strength;
3. How stability is vastly more important than flexibility;
4. That increasing repetitions is a more effective way of increasing endurance than increasing the length of the hold during any one repetition;
5. That back exercises should not be done during the first hour or 2 after arising. And,
6. As much as possible, exercise only one side of the back at a time.
McGill enables me to do his own exercises and those in other books with greater comfort and safety.
Hage’s and McGill’s books have each been indispensable. Johnson’s book was also helpful. Together, they have enabled me to exercise and live with a minimum of pain.
Rating: 5 / 5
The Back Pain Book: A Self-help Guide For The Daily Relief Of Back And Neck Pain