EFFORTLESS Back Pain Solutions

Description

Modern medicines typical response to back pain is often surgery or strong painkillers, yet this conventional medicine is unable to eradicate the pain completely. Not only that, but the countless, often contradictory training and therapy approaches and empty healing promises of alternative medicine often lead a person afflicted with back pain on an almost endless journey of confusion and despair. These people need search no longer. This book will answer the questions: Where do the problems really come from, and what is the best way to alleviate the pain? Using his EFFORTLESS method, Ramin Waraghai aids readers in deciding which activities will help them personally achieve a strong, healthy, and pain-free back! Foreword by Dr. John Demartini ..............................................................................7 Acknowledgments........................................................................................................9 1 Introduction to Back Pain...............................................................................10 1.1 My Way to Sustained Back Health....................................................................12 1.2 Your Way to Sustained Back Health .................................................................15 1.3 Why Is the Spine So Important?.........................................................................17 1.4 How Epigenetics Gives Back Personal Responsibility ................................ 20 2 The Biopsychosocial Model for Back Pain................................................. 22 2.1 The Complexity of Back Problems .................................................................... 22 2.1.1 The Biopsychosocial Model.................................................................. 23 2.2 Physical-Biological Factors................................................................................... 30 2.2.1 Diagnoses................................................................................................... 30 2.2.2 Compensatory Patterns ......................................................................... 32 2.2.3 Pain-Triggering Fascial Network ......................................................... 36 2.2.4 Lack of Exercise........................................................................................ 38 2.2.5 Prolonged and One-Sided Postures in Everyday Life................... 39 2.2.6 Compensatory Breathing.......................................................................41 2.2.7 Poor Nutrition........................................................................................... 44 2.3 Psycho-Emotional Factors .................................................................................... 46 2.3.1 An Unfavorable Attitude Toward Pain............................................. 46 2.3.2 Negative Stress......................................................................................... 50 2.4 Social and Environmental Factors......................................................................51 2.4.1 Missing Social Support.......................................................................... 52 6 EFFORTLESS Back Pain Solutions 2.4.2 Unhealthy Environmental Influences ............................................... 53 3 Your EFFORTLESS Way to Back Health....................................................... 54 3.1 The EFFORTLESS Method..................................................................................... 54 3.2 The EFFORTLESS Score.......................................................................................... 58 3.3 The 10 Areas of the EFFORTLESS Method..................................................... 60 3.3.1 Exercises...................................................................................................... 60 3.3.2 Favorite Activities ...................................................................................110 3.3.3 Fuel..............................................................................................................116 3.3.4 Optimizing the Environment..............................................................122 3.3.5 Reason Determination.........................................................................126 3.3.6 Treatments ...............................................................................................134 3.3.7 Load Management................................................................................138 3.3.8 Ergonomics ..............................................................................................143 3.3.9 Stress Management ..............................................................................159 3.3.10 Social Support ........................................................................................165 4 Your Individual Back-Health Plan..............................................................168 4.1 Setting Realistic Goals........................................................................................173 4.2 Increasing Your Chances to Persevere........................................................... 174 4.3 Tweaking the Plan If You Have Setbacks..................................................... 176 4.4 Practicing Gratitude.............................................................................................177 4.5 Going After What Inspires You Most.............................................................177 4.6 Making It an Effortless Habit ..........................................................................178 4.7 Your Barrel, Your Quality of Life ......................................................................179 Bibliography................................................................................................180