The Back Pain Book: A Self-Help Guide for the Daily Relief of Back and Neck Pain

This book was recommended by my husband's Physical Therapist, to help him learn proper body mechanics to protect the spine. The illustrations are a big help in learning how to do everyday moves in a safer way, and so far, every time we've had a question, we've found an illustration addressing our concern.

The product description is right on the money (I have the original 1992 edition). The Back Pain Book is so beautifully laid out, so clearly written and illustrated, and so filled with wise advice about daily activities, that the exercises are like a diamond in a setting of gold. The exercises strengthen both the back muscles and the other supportive muscles of the torso and upper thighs. When my back hurt doing curl ups, the isometric exercise for the abdominals did the trick. When my pelvis and lower back needed more stability, the sideways hip strengthening exercise was a strain free way to do it. For exercises embodying the most indepth, cutting edge research on the back, see, Ultimate Back Fitness and Performance by Stuart McGill (new copies are available for a reasonable price only [...]) Low Back Disorders by McGill provides the research underpinnings for Ultimate Back Fitness and Performance and some sections of practical advice and exercises (see pp. 154-156 for the Injury Prevention Primer, chapter 10 for the background to the exercises and chapter 12 for the exercises). Also, I've found some help from Jim Johnson's, The Multifidus Back Pain Solution. All the books contain what Johnson calls, The Multifidus-Strengthening Exercise. Hage calls it, The Hands And Knees Reaching exercise, McGill the Bird Dog. I am unable to do this exercise in the standard position without excessive pain in my shoulders and wrists, so when Hage shows 2 and Johnson shows 4 different positions from which to do this exercise, I am empowered. Johnson also includes useful information about how long a stretch should be held. However, McGill in Ultimate Back... shows that stretching has limited value for the back. As a result, I would focus on the exercises, not the stretches in The Back Pain Book. In Low Back Disorders, McGill emphasizes such things as: 1. Keeping the natural curve in the lower back during exercise, i.e., avoid flattenning the back or doing a pelvic tilt; 2. The protective value of endurance over strength; 3. How stability is vastly more important than flexibility; 4. That increasing repetitions is a more effective way of increasing endurance than increasing the length of the hold during any one repetition; 5. That back exercises should not be done during the first hour or 2 after arising. And, 6. As much as possible, exercise only one side of the back at a time. McGill enables me to do his own exercises and those in other books with greater comfort and safety. Hage's and McGill's books have each been indispensable. Johnson's book was also helpful. Together, they have enabled me to exercise and live with a minimum of pain.

This book has suggestions for both neck and back pain. If your pain is so severe you have trouble with everyday tasks or functioning as I did when I first got this I highly recommend this for you. It has continued to help me with moderate to slight back pains as well as helping me not to throw my back out again. I would also suggest that you get an electric massager with a long enough handle to massage the muscle spasms away and also try floating in a swimming pool (get a cheap membership at the YMCA!) because it will really help to relieve the pressure causing the pain. Other items I found helpful in my recovery are "AM Yoga" with Rodney Yee and "Stress Relief Yoga" with Suzanne Deason.

This guy really knows his stuff!! It's as if he's there talking you through your back pain problem. Thanks for the help!!

Wow. I can't believe how easy this book was to read and follow. The illustrations make it simple to be sure you're doing the exercises the right way, which is so important when you're dealing with back and/or neck pain. The text covers immediate pain relief, good moves/bad moves for everyday activities, and strategic exercises for long term improvement. The really great thing about this book is that is was written by a Physical Therapist with real hands on experience in working with people with back problems, so you know the recommendations and exercise program are sound. My only regret is that it doesn't have a companion video, which would be neat; and my only complaint is that the book does not lay flat when you want to keep it open to a particular page while you do the exercises. Otherwise, I highly recommend it!