The Back Pain Relief Plan: A 20-Minute Exercise-Based Program to Prevent, Manage, and Ease Pain

Description

Ease and prevent back pain with low-impact workouts that strengthen and heal Discover how you can use exercise to more effectively manage your back pain. This comprehensive guide provides critical information about back pain causes and treatments as well as several holistic workout programs designed to accommodate a variety of unique needs. You only need about 20 minutes a day to start helping your back, and this plan will show you the way. The Back Relief Plan features: Back pain facts—Learn about the causes of back pain, the various medical interventions available to you, and lifestyle changes that can help you take care of your back and avoid worsening pain. Exercise plans—Discover a range of simple workout routines, from gentle to advanced, that combine stretching, cardio, and core strengthening. Workout guides—Keep your workout safe and effective with illustrated, step-by-step instructions, as well as handy tips for properly performing each exercise. Get the practical pain solutions you need from the Back Relief Plan. Title Page Copyright Page Dedication Contents Introduction Part I: Understanding Your Back Chapter 1: The Backstory on Pain Chapter 2: Diagnosis and Treatment Chapter 3: Habits for a Healthy Back Part II: The Back Pain Action Plan Chapter 4: Workout Programs Chapter 5: Stretching Pigeon Glute Stretch TFL Wall Stretch TFL Foam Rolling Psoas Doorway Stretch Hamstring Doorway Stretch Standing Quadriceps Stretch Butterfly Adductors Stretch Lying Leg Rest Piriformis Stretch Chapter 6: Strengthening Cat/Cow Knee-to-Chest Stretch and Pelvic Tilts Curl-Up Press-Up, or Modified Cobra The Crunch Supine Twist Facedown (Prone) Back Extension Faceup (Supine) Back Extension Alternating Leg Balance The Cross Crawl Dead Bug Basic Plank Side Plank Crunch with Exercise Ball Supine Twist with Exercise Ball Facedown (Prone) Back Extension with Exercise Ball Faceup (Supine) Back Extension with Exercise Ball Alternating Leg Balance with Balance Pad Cross Crawl with Exercise Ball Dead Bug with Foam Roller Climbing Plank Plank with Leg Extensions Staggered Plank Cross Climber Jackknife with Push-Up Exercise Ball Push-Up Alternating Leg Balance with Rocker Board or Foam Roller Hanging Leg Raise Banana Roll Epilogue Resources References Acknowledgments About the Author