Back Care Basics
A Doctor's Gentle Yoga Program for Back and Neck Pain Relief
Published on 1. August 2016
264 pages
978-1-930485-50-1 (ISBN)
Description
Back Care Basics offers the low-cost solution for back care in the new millennium: therapeutic yoga. Dr. Schatz's approach to back rehabilitation is gentle, effective, and doesn't resort to drugs or surgery. Her program encourages both positive health practices and a positive outlook; the important tools needed for prevention and healing. Dr. Schatz has designed this program to help those with pain from chronic musculoskeletal back and neck strain, spinal arthritis, osteoporosis, premenstrual syndrome, pregnancy, and scoliosis. Simple and practical ways to heal the back, restructure the body, and cope with stress are taught so that one becomes more sensitive to early warning signs of an impending "back attack" and what to do to ward it off.
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Other editions
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Book
05/1992
Rodmell Press
€24.00
Shipment within 3-4 weeks
Person
Mary Pullig Schatz graduated from Vanderbilt University School of Medicine, where she also completed specialty training in pathology. A certified Iyengar yoga teacher, she teaches yoga to health professionals, medical patients, and other yoga teachers. She is the author of the best-selling guide to managing pain with gentle yoga, Back Care Basics.
Content
- Cover
- Title Page
- Table of Contents
- Acknowledgments
- Foreword
- Preface
- Begin with Caution
- One - Yoga: The Way Back to Health
- What Is Yoga?
- How To Use This Book
- Props for Yoga Practice
- Yoga Classes and Yoga Teachers
- Two - Understanding Your Back
- Spinal Anatomy and Function
- Muscles That Act on the Spine
- Your Neck and Your Back
- Posture and Back Pain
- Three - Moving Again After Injury or Surgery
- The Importance of Exercise and Good Body Mechanics
- Scar Tissue
- Prolonged Bed Rest As a Cause of Back Pain
- Principles of Postoperative/Postinjury Exercise Therapy
- Understanding and Working with Your Pain
- Pain, Fear, and the Yoga Solution
- Won't Doing Yoga Hurt My Back?
- Backsliding: What To Do If You Have Lapsed in Your Practice
- Setbacks: What To Do If Pain Recurs
- Additional Therapeutic Modalities
- Four - Assessing Your Flexibility and Alignment
- Flexibility and Back Pain
- Alignment and Flexibility Self-Assessment
- Injuries or Special Conditions
- Five - Relaxation Techniques
- The Effects of Stress
- Coping Skills To Help You Deal with Stress
- Yoga Techniques for Coping With Stress The Relaxation Response
- Resting and Relaxing Your Back
- Lying Down with Calves on a Chair
- Elbows on the Table
- Chair-Seated Forward Bend with Torso Support
- Supine Child's Pose
- Child's Pose
- Chair-Seated Twist with Torso Support
- Supine Resting with Knee Support
- Side-Lying Relaxation
- Suggested Routines
- Six - Home Base Poses
- Be Your Own Yoga Teacher
- How To Breathe in Yoga Poses
- Home Base Poses
- Supine Pelvic Tilt
- Yoga Sit-Ups
- Supine Knee-Chest Twist
- Crocodile Twist
- Passive Back Arch
- Easy Bridge Pose
- One Leg Up, One Leg Out
- Kneeling Lunge
- All Fours
- Mountain Pose
- Standing Twist
- Suggested Routines
- Seven - Moving on Poses
- Foot Tips for the Standing Poses
- Triangle Pose
- Revolved Triangle Pose
- Half-Moon Pose
- Warrior Pose
- Extended Warrior Pose
- Wall Push
- One-Legged Wall Push
- Downward-Facing Dog Pose
- Suggested Routines
- Eight - Sacroiliac Pain and Sciatica
- Sacroiliac Pain
- Pelvic Torsion as a Cause of Sacroiliac Joint Pain
- Sacral Rock I and II
- Supine Cobbler's Pose
- Knee to Chest, Extend Other Leg
- Sciatica
- Piriformis Stretch
- Suggested Routines
- Nine - Rounded Upper Back, Forward Head Posture, and Neck Pain
- Causes and Effects of Rounded Upper Back and Forward Head
- Sitting Well
- Ear to Shoulder I
- Ear to Shoulder II
- Poses for the Upper Back and Shoulders
- Sleeping Positions and Neck Pain
- Suggested Routines
- Ten - Scoliosis
- Functional Scoliosis
- True Scoliosis
- Practicing Yoga with a Helper
- Advice to Helpers
- Hanging
- Downward-Facing Dog Pose with Rope
- Forward Bend with Torso Support
- Active Bridge Pose
- Seated Twist
- Forward Triangle Pose
- Standing Poses
- Rest Your Back
- Suggested Routines
- Eleven - A Woman's Back
- PMS, Endometriosis, and Back Pain
- Guidelines for Yoga Practice During Menstruation
- Yoga Poses for Back Pain with PMS, Menstruation, and Endometriosis
- Other Useful Poses
- Back Pain with Pregnancy
- Yoga for Back Pain During Pregnancy
- Wall Squat
- Osteoporosis
- Back Pain and Osteoporosis
- Chair-Seated Forward Bend with Chest Support
- Suggested Routines
- Twelve - The Yoga of Daily Living
- Breathing Break and Posture Check
- Standing and Walking
- Sitting
- Lifting
- Sleeping
- Driving
- Housework
- Grooming
- Yardwork
- Construction Work
- Office Work
- Sexual Intercourse
- Thirteen - Exercising Safely
- Aerobic Exercise
- Walk Your Back to Health
- Low-Impact Sports and Exercises
- High-Impact Sports and Exercises
- Swimming
- Martial Arts
- Bowling
- Basketball
- Downhill Skiing
- Racket Sports, Golf, Baseball, Softball, and Other Asymmetric Activities
- Weight Training
- Abdominal Strengtheners
- Stretching
- Appendix
- Glossary
- Resources
- Bibliography
- Index of Poses
- Copyright Page
- E-mail Sign-Up
