Mike Hage

85% of Americans suffer from some type of back pain. Now there's hope-and help-for the sufferer. In The Back Pain Book, physical therapist Mike Hage shows you how to take control of your back problems through self-treatment. Instead of addressing specific medical diagnoses, medications, surgery, or nutritional adjustments, Hage gives guidance on how to use posture and movement to ease, relieve, and prevent your pain. With the help of The Back Pain Book, you can participate in your own rehabilitation.

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 author… (altro)

Book-full of treats for those back/neck pain sufferers (and those who are not)!

User-friendly book with easy-to-understand guidelines, helpful illustrations, cross-references, and an incredibly organized Index! While it may be especially helpful to those suffering from back pain, the stretches and moves are easy enough for anyone to incorporate into a daily routine (always check with your physician before starting an exercise program). The author gives myriads of helpful hints on 'good' and 'bad' moves for all different positions. Relief with the right breathing, cold and hot packs, massage, whirlpool, self-massage, and electric stimulation are also recommended on an as-needed basis. Tips are given on how to manage everyday activities at home as well as work, outdoors, travel, and bed time. Chapter 5 is the 'exercise' chapter, on lengthening, strengthening, and aerobic exercises. All the `good moves' mentioned along with the `bad moves' to avoid, and suggestions for balancing the alignment, are extremely helpful.

The last section of the book, the work-out outline with plenty of drawings, is titled as 'exercise for individuals with low back/neck pain'. This program can help anyone, regardless of chronic pain or not. Occasional sufferers as well as those with healthy back can use it as a preventive measure. The pictures and directions are so very clear, any one should be able start and maintain this program.… (altro)