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Treat Your Own Back

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Overview

The Lumbar Roll as described on page 30 of this book is available in North America only from OPTP. The Original McKenzie® Lumbar Roll is constructed of high quality foam with a durable, grey cotton/polyester cover and is available in two densities: Standard and Firm.

The elite version of The Original McKenzie® Lumbar Roll-The Original McKenzie® SuperRoll™ provides lumbar support without bulk. Position the SuperRoll exactly where it's needed, and secure in place with either the ...

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Overview

The Lumbar Roll as described on page 30 of this book is available in North America only from OPTP. The Original McKenzie® Lumbar Roll is constructed of high quality foam with a durable, grey cotton/polyester cover and is available in two densities: Standard and Firm.

The elite version of The Original McKenzie® Lumbar Roll-The Original McKenzie® SuperRoll™ provides lumbar support without bulk. Position the SuperRoll exactly where it's needed, and secure in place with either the hook & loop panel or the removable, adjusting strap. Perfect for automobiles and office chairs. (pictured at right).

A wrap-around lumber roll for use when sleeping is also available: The Original McKenzie® night roll ties around the waist, an ideal, way to help correct sleeping position as described on page 41 of this book.

Other Helpful Products

Treat Your Own Neck™

This companion, volume by the same author describes how neck pain sufferers can successfully treat and manage pain themselves.

The Original McKenzie® Cervical Roll™ supports the neck while sleeping. Designed to slip between your pillow and pillowcase, the cervical roll reduces strain on the cervical discs while providing greater comfort.

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Product Details

  • ISBN-13: 9780987650405
  • Publisher: Orthopedic Physical Therapy & Rehabilitation
  • Publication date: 1/28/2011
  • Edition description: New Edition
  • Edition number: 9
  • Pages: 100
  • Sales rank: 15,317
  • Product dimensions: 5.90 (w) x 8.90 (h) x 0.30 (d)

Table of Contents

Acknowledgements III

About the Author IV

Introduction: A Chance Discovery X

Chapter 1 The Low Back or Lumbar Spine 1

Myths about acute back pain 5

Chapter 2 Understanding the Spine 10

Vertebrae and the spine 10

Functions of the lumbar spine 12

Natural posture 12

Mechanical pain 13

Mechanical low back pain 14

Pain location 18

Self-treatment 19

When self-treatment does not work 19

Diagnosing your problem 20

Chapter 3 Common Causes of Low Back Pain 23

Consequences of postural neglect 23

Sitting 25

Prolonged sitting 26

Sitting correctly for prolonged periods 27

Correction of sitting posture 28

Forming a lordosis using the slouch-overcorrect procedure 28

Maintenance of the lordosis 29

The lumbar roll 30

Regular interruption of prolonged sitting 32

Standing 33

Prolonged standing 34

Correction of standing posture 34

Working in stooped positions 34

Lifting 36

Correct lifting technique 37

Coughing and sneezing 38

Relaxing after vigorous activity 38

Lying and resting 39

Correction of sleeping surface 40

Chapter 4 Understanding the McKenzie Method 42

The aim of the exercises 42

Effect on pain intensity and location 44

Centralization 45

How to know if you are exercising correctly 49

Chapter 5 The Exercise Program 50

Exercise 1 Lying face down 50

Exercise 2 Lying face down in extension 51

Exercise 3 Extension in lying 52

Exercise 4 Extension in standing 55

Exercise 5 Flexion in lying 57

Exercise 6 Flexion in sitting 59

Exercise 7 Flexion in standing 60

When to apply the exercises 61

When you have significant pain 61

When to start exercising 62

When acute pain has subsided 65

No response or benefit 68

Recurrence 76

Chapter 6 When Acute Low Back Pain Strikes 77

Chapter 7 Special Situations 79

Treatment by REPEX (Repeated End-Range Passive Exercise) 79

Low back pain in pregnancy 81

Low back pain in athletes 84

Low back pain in the over 50s 88

Osteoporosis 89

Chapter 8 Common Remedies 91

Medication for pain relief 91

Bed rest 91

Acupuncture 92

Chapter 9 Emergency Panic Page 93

References 94

The McKenzie Institute International 99

Licensed distributors 100

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Customer Reviews

Average Rating 4.5
( 17 )
Rating Distribution

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Sort by: Showing all of 17 Customer Reviews
  • Anonymous

    Posted October 28, 2008

    I Also Recommend:

    Worth a try.

    This book talks a lot about posture and how it can affect your back. Posture suggestions follow. The exercises recommended for most cases of back pain involve a person bending their spine backwards. These are done in the standing and on-your-stomach positions. <BR/><BR/>One thing I did notice about this back pain book is that it contains no exercises to strengthen your back- which I think is strange as it is well documented in the back literature that people with back pain have smaller than normal back muscles (Parkkola 1993 and Daneels 2000) when examined with CT scans and MRI's as well as weaker than normal back muscles (Smidt 1983 and Mayer 1985 and Mayer 1989 and Roy 1989 and Cassisi 1993). On this basis, I felt that this book was overlooking this important point and should probably address it with at least one strengthening exercise. <BR/><BR/>Having said that, I think this book will be most helpful for people with back pain that radiates into one or both legs due to a disc problem. People with spinal stenosis or a slippage of one vertebrae over the other (called a spondylolisthesis) will want to be careful with the backward bending motion as this might actually aggravate their pain. Other fix-it-yourself books readers might be interested in include Treat Your Own Rotator Cuff for those with shoulder pain or a torn cuff.

    6 out of 6 people found this review helpful.

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  • Anonymous

    Posted November 18, 2002

    It changed my life

    I had no intention of reviewing this book, until I read the negative review by an idiot. This book dramatically changed my life and the lives of approximately 20 others I have given it to over the past 12 years. A friend who administers a major hospital in Dallas has provided me with stacks of literature to try and help my back. Almost all of it has techniques OPPOSITE the McKenzie techniques. All the others failed, while McKenzie worked immediately for my chronic problem. The negative review obviously did NOT come from someone with a chronic lower back or sciatic nerve problem! Before reading this book, I had given up Golf and Sex because both caused so much pain. The techniques given in just a few minutes reading allowed me to resume a completely normal life! I guess the only negative thing I can say is that I don't have to go to a chiropractor anymore.

    2 out of 2 people found this review helpful.

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  • Anonymous

    Posted February 1, 2013

    Outstanding!

    Have relied on this for years and give to all my friends who declare a bad back!
    By far the best out there

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  • Anonymous

    Posted December 10, 2012

    Excellent help

    My physical therapist recommended this book. It's the theory and practice that she follows. It helped me a lot to read how this method came to be and then gives me reminders of how to practice to avoid or at least reduce pain.

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  • Anonymous

    Posted May 16, 2012

    Highly Recommended

    Recommended by Orthopedic Surgeon and Physical Therapist. Very informative and exercises are doing their job.

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  • Anonymous

    Posted December 12, 2007

    Compare with newer editions

    This is a real life saver if you've been living in fear of that twinge that puts you out of commission for days. the newer editions list 'exercise' 1,2, & 3 as emergency treatment procedures. the first two are really just positions to lay in to help disks recover their shape. excellent whether you go for older ver. or new.

    0 out of 1 people found this review helpful.

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  • Anonymous

    Posted July 11, 2006

    Treat Your own Back

    The title of the book suggest that you can heal yourself or aleast get rid of your back pain on your own- perked my interest. After going through the book twice I was able to use about half of the exercise with some positive results. I no longer feel as stiff after sitting and i am able to walk farther as a result of these exercises and the book below.

    0 out of 1 people found this review helpful.

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  • Anonymous

    Posted August 19, 2004

    Good one!

    This book has some good exercises and postural corrections to overcome the back pain. I'm improving from my back pain after doing the exercises in this book.

    0 out of 1 people found this review helpful.

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  • Anonymous

    Posted December 22, 2003

    Might work for you.

    An interesting treatment for back pain that mainly involves bending backward type movements. I have known these exercises to help some people but not all. For me, they didn't really help much. I suggest giving it a try, it will either work right away or it won't work at all. .

    0 out of 1 people found this review helpful.

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  • Anonymous

    Posted July 30, 2003

    My Number One Back Reference Book

    After herniating my L4/L5 disc, pain and muscle spasms were strong. I received this book from my therapist. She said read it and memorize it, your bad back will be with you from this point forward. I did and I was able to manage my back pain. When a near thow-out of the back would occur, I would resort to the techniques in this book to reduce the pain to painlessness. With leg and back stretches, and the exercises in this book--not to mention the importance of proper posture(also presented in this book), I have gone from throwing my back out once a year for four consecutive years, to not one throw out in the last 9 years. A must read! And for such a good price too.

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  • Anonymous

    Posted January 23, 2003

    15 years of back pain and Thousands of dollars later...

    1 month ago I was experiencing chronic acute back pain almost once a week, and for the last 10 years I've been going to chiropractors and been on heavy medication. I went to a PT in Austin, Texas and 10 minutes later the pain was going away. The simple excercises described in this book have made my life pain free instantly. The best 10 bucks I have ever spent. I am buying extra copies to give away to those who are in need.

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  • Anonymous

    Posted November 25, 2002

    Painfree!

    This is without a doubt the best reference I've come across dealing with my back problems in alleviating and controlling the pain. It's an easy to follow regimen of exercises, combined with posture that allowed me to get off the drug treatments. I picked up two copies because I was lending out mine on a regular basis. Don't let bad posture put you out to pasture.

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  • Anonymous

    Posted September 19, 2002

    A total waste.

    This book is about watching your posture and doing extension exercises (backward bending exercises). I looked up the research on this most interesting treatment on Medline, the internationally accepted medical database most doctors use. I found a study in the October 1998 New England Journal of Medicine I'd like to share in hopes it will help potential buyers of this book. It is a randomized controlled trial- the highest proof in medicine that a treatment really works. The study had one group do McKenzie exercises (the same kind used in the book)another group undergo chiropractic manipulation and a third group read a $1 educational booklet. The results of this randomized controlled trial? The McKenzie exercise group and the manipulation group did just marginally better than the those that just read the $1 booklet!! Also, there was no difference between ANY of the groups as far as subjects missing work, reducing their activities, or having recurrences of back pain. Why do McKenzie exercises then when they're basically just as good as the one dollar educational booklet??!! You might know people who swear by this method, like I did. But remember, any treatment for backpain will get at least a 30% success rate. Scientific studies show that if you give 100 people a placebo sugar pill, at least 30 of them will consistently have less pain- which explains all the amazing reviews you hear about this book. My advice is to save your time and hard earned money and read books that offer evidence based treatments like Jim Johnson's "The Multifidus Back Pain Solution" or Herbert Benson's "The Relaxation Response."

    0 out of 1 people found this review helpful.

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  • Anonymous

    Posted October 4, 2000

    The results speak for themselves

    I developed a disc problem and sciatica, and couldn't get the medical establishment to take my condition seriously until I had already lost most feeling and some functionality in one of my legs. To cut to the chase, I was fortunate because before I ended up disabled or under the knife, a good PT recognized my problem, got me straighened out (literally), and turned me on to this book. This book, in turn, has allowed me to self-diagnose and treat my sciatica whenever it flares, and has given me a decade or so of mostly painfree living. All without drugs or needles or surgery. Get this book, read it, believe it. It works.

    0 out of 1 people found this review helpful.

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  • Anonymous

    Posted February 3, 2000

    This is the real thing

    I had a bad back from the age of 16 until I was 46. I tried chiropractors, drugs, exercises, and almost surgery over the years. Finally a physical therapist in Austin turned me on to the simple procedures recommended in this book. They really worked for me. I've been virtually pain-free for the past three years. I highly recommend this for people with classic chronic low back pain.

    0 out of 1 people found this review helpful.

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  • Anonymous

    Posted December 10, 1999

    Second Back Surgery Postponed Indefinately

    If this book had been around 10 years ago, I am certain I could have prevented back surgery and most importantly, I would not have lost 70% of my feeling in my right leg. I have tried all types of treatment, but this book, given to me by my family practioner, is truely the answer for most back pain. It really works and the results are almost instant.

    0 out of 1 people found this review helpful.

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  • Anonymous

    Posted June 4, 2010

    No text was provided for this review.

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