
Back Sufferers' Bible
Description
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Content
- Cover
- Some readers' reviews
- Title page
- Copyright
- Foreword by HRH The Prince of Wales
- Dedication
- Contents
- Introduction
- The way it might be...
- The way it is...
- The way it goes wrong...
- The way ahead...
- 1: How a normal spine works
- What is a spine?
- The lumbar vertebrae
- The spinal ligaments
- The intervertebral discs
- The nutrition of the discs
- The vertebral movements
- The facet joints
- The bending human spine
- The spinal nerves
- The muscles which work the spine
- 2: The stiff spinal segment
- What is a stiff spinal segment?
- Causes of a stiff spinal segment
- Incidental injury of a healthy disc
- Unremitting spinal compression slows disc metabolism
- Gravity squeezes fluid from the discs
- Abdominal (tummy) weakness allows the spine to 'sink'
- Sustained postures accelerate fluid loss and poor varieties of movement prevent fluid replacement
- Chronic protective muscle spasm compresses the problem disc
- Abnormal postures increase neurocentral compression and reduce metabolic activity of the discs
- Injury can rupture the cartilage endplate between vertebra and disc
- The disc breaks down
- The way this back behaves
- The sub-clinical phase
- The acute phase
- Acute palpation
- What causes the acute pain?
- The sub-acute phase
- Sub-acute palpation
- The chronic phase
- Chronic palpation
- What causes the chronic pain?
- What you can do about it
- Aims of self-treatment for segmental stiffness
- A typical self-treatment for acute segmental stiffness
- A typical self-treatment for sub-acute segmental stiffness
- A typical self-treatment for chronic segmental stiffness
- 3: Fact joint arthropathy
- What is facet joint arthropathy?
- Diagnosis by manual palpation
- Causes of facet arthropathy
- Disc stiffening allows the facet capsules to tighten
- Disc narrowing causes the facet joint surfaces to override
- A sway back causes the lower facets to jam
- Weak tummy muscles can jam the facets
- A shorter leg invokes a greater restraint role of the facets
- Golf clinic
- The way this back behaves
- The acute phase
- Manual diagnosis of an acutely inflamed facet
- What causes the acute pain?
- Interrupting the pain cycle
- The chronic phase
- Lessening the pain
- What causes the chronic pain?
- What you can do about it
- The aims for self-treatment for facet joint arthopathy
- A typical self-treatment for acute facet joint arthopathy
- A typical self-treatment for sub-acute facet joint arthopathy
- A typical self-treatment for chronic facet joint arthropathy
- 4: The acute locked back
- What is an acute locked back?
- Causes of an acute locked back
- A natural 'window of weakness' early in a bend
- Segmental stiffness predisposes to facet locking
- Muscle weakness contributes to facet locking
- The way this back behaves
- The acute phase
- What casues the acute pain?
- The sub-acute phase
- The chronic phase
- What you can do about it
- The aims of self-treatment for an acute locked back
- A typical self-treatment for acute locked back
- A typical self-treatment for sub-acute locked back
- A typical self-treatment for chronic locked back
- 5: The prolapsed 'slipped' intervertebral disc
- What is a prolapsed disc?
- Diagnostic techniques
- Disc surgery
- Causes of a prolapsed disc
- Pre-existing breakdown alters the properties of the nucleus and weakens the disc wall
- Bending and lifting stress breaks down the back wall of the disc
- Intensifying the breakdown
- The way this back behaves
- The acute phase
- What causes the acute pain?
- The chronic phase
- What causes the chronic pain?
- What you can do about it
- The aims of self-treatment of a prolapsed disc
- A typical self-treatment for acute prolapsed disc
- A typical self-treatment for sub-acute prolapsed disc
- A typical self-treatment for chronic prolapsed disc
- 6: The unstable spinal segment
- What is segmental instability?
- Diagnosis
- Spinal surgery
- Causes of segmental instability
- Primary breakdown of the disc
- Primary breakdown of the facet joints
- Incompetence of the 'bony catch' mechanism of the facet joints
- Weakness and poor coordination of the trunk muscles
- Some speculation
- The way this back behaves
- The acute phase
- What causes the acute pain?
- The sub-acute phase
- The chronic phase
- What causes the chronic pain?
- What you can do about it
- The aims of self-treatment for segmental instability
- A typical self-treatment for acute instability
- A typical self-treatment for sub-acute instability
- A typical self-treatment for chronic instability
- 7: Dealing with acute back pain
- What acute back pain does to your body
- What you can do yourself
- The 2 important appeasing exercises for acute back pain
- 1. The Wiggly Wagglies
- 2. Knees Rocking Every Which Way
- 8: Treating your own back
- Helping yourself
- Preliminary thoughts
- The Procedures
- Bed rest
- The correct way to rest in bed
- Medication
- Painkillers and NSAIDs
- Muscle relaxants
- Exercises for treating a bad back
- Rocking the knees to your chest
- The correct way of rocking the knees to the chest
- Rolling along the spine
- The correct way to do rolling along the spine
- Legs passing
- The correct way to do legs passing
- Reverse curl ups
- The correct way to do reverse curl ups
- The BackBlock
- The correct way to use the BackBlock
- Segmental pelvic bridging
- The correct way to do segmental pelvic bridging
- The Ma Roller
- The correct way to use a Ma Roller
- Squatting
- The correct way to do squatting
- Toe touches in the standing position
- The correct way to do toe touches
- Diagonal toe touches
- The correct way to do diagonal toe touches
- Floor twists
- The correct way to do floor twists
- The Cobra
- The correct way to do the Cobra
- From the Cobra to the Pose of the Child
- The Sphinx
- The correct way to do the Sphinx
- Spinal intrinsics strengthening
- The correct way to do spinal intrinsics strengthening
- Reference reading
- Index
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