1. Concept
  2. Anatomy
  3. How the back works
  4. Why is exercise beneficial for back problems?
  5. Which exercises you should perform?

  1. Concept
    The Back Relief Book presents some of the latest scientific information concerning back problems and what to do about them.  For many of us, back pain is a mystery.  There frequently seems to be no specific cause for it.  Back pain typically goes away after several days, weeks, or months, but it frequently returns some time in the future.  The Back Relief Book attempts to provide you with a better understanding of how back pain may result from certain common situations, such as poor sitting posture, and recommendations are made on what to do about preventing it.

    The focus of the book is on graded, synergistic exercise programs to help rehabilitate and prevent back problems. The book is designed for the lay person, but it will also be of interest to the chiropractor, physical therapist, physician, athletic trainer and personal trainer. It contains progressive exercise programs with clear drawings and full explanations of exercise technique that you can be used by those unfamiliar with exercise. This book could be used with patients as a detailed guide for a home exercise program. If you want to know more about how your back works, what causes back pain, and what to do about it, then this book is for you.

  2. Anatomy
    The Back Relief Book will provide you with the essential anatomy of the spine and its supporting muscles, ligaments, and fascia.  "Everything you always wanted to know about your back but were afraid to ask!"  For example, did you know that a muscle on the side of the spine, the quadratus lumborum muscle, is one of the primary stabilizing muscles of the spine?  Or that the abdominal muscles connect to the thoraco-lumbar fascia that surrounds the back muscles and this fascia is important in supporting the spine?

  3. How the back works
    1. How the back bends and moves.
      The lower spine is designed primarily for bending forwards and backwards, however side bending and rotation also occur.
    2. Back support mechanisms.
      There are a number of mechanisms that help to stabilize the back. These include the abdominal balloon mechanism, the gain of the thoraco-lumbar fascia, and the hoop mechanism of the erector spinae muscles. By strengthening various abdominal and back muscles you can take greater advantage of these mechanisms to create a more stable back.

  4. Why is exercise beneficial for back problems?
    We used to think that rest was better for healing back problems.  Patients used to be checked into the hospital for a week of bed rest and traction.  While a few days of rest may be necessary in the initial stages of a severe episode of back pain, recent research indicates that bed rest is not particularly beneficial.  Muscle weakness and atrophy set in rather rapidly and this immobility results in decreased circulation to the spine.

    Movement is healthy for the spine, provided that this movement does not cause greater injury. Chiropractic is such an effective technique because it restores movement to individual segments of the spine.  Aerobic exercise is healthy because such rhythmic movement has been shown to enhance the flow of blood and oxygen through all the tissues of the body, including the spine.  Stretching and strengthening exercises have other benefits that will help get you back on your feet and up to full strength quicker than bed rest will.

  5. Which exercises you should perform?
    It is important that you perform various types of exercises, including flexibility, strengthening and also aerobic exercises. In the Back Relief Book we will present detailed recommendations for exercise routines for you to perform.

 
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