The Better Back Book
Beating Back Pain the Easy Way
Published on 15. August 2005
Book
Paperback/Softback
112 pages
978-0-600-61288-9 (ISBN)
Description
Eighty percent of the population experiences prolonged back pain at some point in their lives. Now, with these simple, easy-to-perform exercises using Pilates, yoga, Alexander Technique, and stability balls, sufferers will notice improvement in as little as 2 weeks--and marked results in 4 to 6 weeks. Along with the exercises, the book offers a symptoms questionnaire to help you identify your specific back problems; discusses treatments such as surgery, osteopathy, chiropractic, and physiotherapy; and answers common questions on the dos and don'ts of back care. Here's the safe, sensible solution to an agonizing problem, complete with everything from guidance on how to bend, lift, and play safely, to the prevention and care of back problems during pregnancy.
More details
Language
English
Place of publication
London
United Kingdom
Publishing group
Octopus Publishing Group
Dimensions
Height: 236 mm
Width: 190 mm
Thickness: 8 mm
Weight
371 gr
ISBN-13
978-0-600-61288-9 (9780600612889)
Copyright in bibliographic data and cover images is held by Nielsen Book Services Limited or by the publishers or by their respective licensors: all rights reserved.
Schweitzer Classification
Other editions
New editions
Person
Stella Weller is a State Registered Nurse with a particular interest in pain and stress management. She has taught yoga and relaxation techniques to students of all ages and is the author of a number of highly rates health, exercise and yoga books.
Content
INTRODUCTION 6; UNDERSTANDING YOUR SPINE 8; Overview of the bones, muscles, ligaments and nerves of the back; Who is at risk and what can go wrong; Symptoms questionnaire to help you identify your back problem; MANAGING BACK PAIN 30; Self-help for acute and persistent pain, including; Emergency pain relief; Massage; Hot and cold compresses; Finding a comfortable position; Relaxation techniques; Keeping mobile; Other treatments such as surgery, osteopathy, chiropractic, physiotherapy; PREVENTION IS BETTER THAN CURE 50; Correct posture; How to bend, lift, work and play safely; Back attacks during pregnancy; Top tips for home, the office and travelling; EXERCISES FOR A BETTER BACK 60; Warm ups; Neck Stretches; Shoulder Circles; Arm Circles; Foot Circles; Butterfly; Single Knee Hug; Lying Twist; Rolling like a Ball; Seal Strengthening exercises, including; Chest Expansion; Lateral Stretch; Spine Twist; Abdominal Curl; Pelvic Tilt; Single Leg Raise; Bridge; Hamstring Stretch; Cool downs, including; Roll Down; Progressive Muscle Relaxation; Rhythmic Diaphragmatic Breathing; BACK PROGRAMMES 96; Plan the programme that is right for you - depending on your level of fitness, try spending 2 weeks on each of the following 10- and 15-20-minute routines; Beginners; Intermediate; Advanced; QUESTIONS AND ANSWERS 104; Common queries concerning the dos and don'ts of back care; Index 108.