Treat Your Own Back

Description

Title Page Copyright Content Acknowledgements About the Author Books by Robin McKenzie Introduction: A Chance Discovery Chapter 1: The Low Back or Lumbar Spine Myths about acute back pain Chapter 2: Understanding the Spine Vertebrae and the spine Functions of the lumbar spine Natural posture Mechanical pain Mechanical low back pain Pain location Self-treatment When self-treatment does not work Diagnosing your problem Chapter 3: Common Causes of Low Back Pain Consequences of postural neglect Sitting Prolonged sitting Sitting correctly for prolonged periods Correction of sitting posture Forming a lordosis using the slouch-overcorrect procedure Maintenance of the lordosis The lumbar roll Regular interruption of prolonged sitting Standing Prolonged standing Correction of standing posture Working in stooped positions Lifting Correct lifting technique Coughing and sneezing Relaxing after vigorous activity Lying and resting Correction of sleeping surface Chapter 4: Understanding the McKenzie Method The aim of the exercises Effect on pain intensity and location Centralisation How to know if you are exercising correctly Chapter 5: The Exercise Programme Exercise 1: Lying face down Exercise 2: Lying face down in extension Exercise 3: Extension in lying Exercise 4: Extension in standing Exercise 5: Flexion in lying Exercise 6: Flexion in sitting Exercise 7: Flexion in standing When to apply the exercises When you have significant pain When to start exercising When acute pain has subsided To prevent recurrence of low back problems No response or benefit Side Glide in door frame Side Glide against the wall Recurrence Chapter 6: When Acute Low Back Pain Strikes Chapter 7: Special Situations Treatment by REPEX (Repeated End-Range Passive Exercise) Low back pain in pregnancy Low back pain in athletes Low back pain in the over 50s Osteoporosis Chapter 8: Common Remedies Medication for pain relief Bed rest Acupuncture Chapter 9: Emergency Panic Page References Some Success Stories The McKenzie Institute International information page Licensed Distributor information