Description
This practical, easy-to-read book tells you everything you need to know to alleviate back and neck pain. Over 80% of adults in the UK have had experience of back pain and 2.5 million endure back pain every day of the year. It can emerge as acute attacks or develop into a chronic condition - either way, it is a debilitating condition that can have a severe impact on peoples' lives, limiting even the most simple, everyday activities. The Back Pain Book is a comprehensive self-help guide that provides support to sufferers of back pain by advising on quick pain relief as well as more long-term, preventative guidance through the use of posture, movement and exercise. This new edition, updated by the late author's colleagues at the Rehabilitation Institute of Chicago, reflects recent advances in back pain treatment and offers an even more practical approach to back care. *Gives thorough guidance on how to achieve quick pain relief *Explains how to heal and prevent pain during daily activities *Shows how to perform different types of exercises with hundreds of helpful line drawings and easy-to-follow instructions *Includes complete cross-references, making it easier to locate treatment procedures for specific problems 3 examples of bad bending & lifting moves in daily activities: 1Feet too close together 2Knees & hips straight, with low back rounded forward 3Tensing & arching the neck up 3 examples of good bending & lifting moves in daily activities: 1Place feet and knees at least shoulder width apart or front to back in a wide-step position. 2Lean over or squat with the chest and buttocks sticking out. 3Take weight through one or both arms… (more)
Library's review
The Back Pain Book includes:
Thorough guidance on how to-Achieve quick pain relief; Heal and prevent pain during all of your daily activites; Perform all types of exercise, from gentle stretching to vigorous movement.
User-friendly features such as-Hundreds of helpful line drawings; Clear, easy-to-folow instructions; Complete cross-references to help you locate all treatment procedures for your particular problem.
Simple, subtle shifts in the position and tone of your body while standing can realign your body and prevent back and neck pains. Imagine your pelvis as a bowl of water. Don't lean too far forward or too far back or you'll spill the water.
Contents
Acknowledgments
Foreword by Robert G. Addison
Introduction: Taking control of your pain
Chapter 1 Your electrical andstructural systems
1 The 'Electrical' system
Breathing
Thinking and feeling
Muscle tension
Tissue sensitivity
2 The 'Structural' system
Alignment and movement: Correct patterns
3 Your electrical and structural systems: Key concepts
Chapter 2 Quick pain relief
1 Seek positions and movements that relieve
Low back pain aggravated by positions or activities that tend to 'round out'/compress the low back
One-sided low back pain or leg pain aggravated by positions or activities that tend to 'round out'/compress the low back
Low back pain aggravated by positions or activities that tend to overarch the low back
One-sided low back pain or leg pain aggravated by positions or activities that tend to overarch the low back
Neck/arm pain originating from the neck
2 Breathe and imagine relief
Breathing styles to impose during periods of increased pain or stress
Thinking and breathing for comfort
3 Use relief 'blankets'
Cold
Heat
Vibrators/shower massagers/whirlpool jets
Self-massage
Corsets/binders/collars
Electrical stimulation
Chapter 3 Good moves/bad moves druing daily activities
1 Focus on sitting
Bad moves while sitting
Good moves while stitting
2 Focus on standing
Let-go test n standing
Good moves in standing
Postural adjustment exercises
More good moves to stand by
3 Focus on walking
Standing reflects on walking
Replace problem walking patterns with healthier walking patterns
Improving your footwear
4 Focus on bending and lifting
Bad bending and lifting moves
Good bending and lifting moves
Healthy bending and lifting options
5 Good moves/bad moves: Key concepts
Chapter 4 Wheel of function
1 A.M. rising
Before getting out of bed
Sitting up
Standing up
2 Bathing and dressing
On the toilet
At the sink
In the shower
In the tub
While dressing
3 Commuting
4 At the office or in the classroom
Reading, writing, typing, xeroxing, etc.
Stretching at your desk
5 House and yard work
Housework
Yard work
6 Travel and leisure
Travel
Leisure time
7 Bedtime
Before sleeping
Sleeping
Choosing a mattress
Chapter 5 Strategic exercise for the individual with low back and/or neck pain
1 Release adn lengthening exercises
What and why
General principles for lengthening tight, tense areas
Specific exercises
Stretch exercises to avoid
2 Strengthening exercises
Strengthening exercises using body weight
Strengthening using machines
3 Aerobic exercise
What
Why
How often
How long
How much
Checking your pulse rate
Warm-up and cool-down periods
Aerobic walking
Cross country skiing
Aerobic running
Water aerobics
Aerobic pool exercises
Aerobic biking
Aerobic dancing
Rowing machines
4 Conclusion
5 Glossary
Index of good moves
Notes
About the autho