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

by Ricky Fishman

Overview

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.

Product Details

ISBN-13:	9781647392338
Publisher:	Callisto Publishing
Publication date:	03/30/2021
Pages:	160
Product dimensions:	7.40(w) x 9.20(h) x 0.50(d)

About the Author

Ricky Fishman has been a doctor of chiropractic and co-director of Chiromedica, a holistic health care center. He is the founder of the health news and information website Condition: Health News That Matters, which features original, cutting-edge stories by leaders in the field of integrative medicine. In addition to working in the private health care system, he has been staff chiropractor at Emeryville Occupational Medical Center since 2002.

Table of Contents

Introduction ix

Part I Understanding Your Back 1

Chapter 1 The Backstory on Paul 5

Chapter 2 Diagnosis and Treatment 17

Chapter 3 Habits for a Healthy Back 29

Part II The Back Pain Action Plan 41

Chapter 4 Workout Programs 43

Chapter 5 Stretching 51

Chapter 6 Strengthening 71

Epilogue 141

Resources 142

References 144

Index 146

Editorial Reviews

Back Pain Relief Plan is an informative, evidenced-based, patient-focused resource for anyone experiencing or looking to lessen the likelihood of lower back pain. Dedicated chapters that introduce the reader to the mechanisms and causes of pain, common risk factors, and diagnoses and treatment for back conditions assist the back pain sufferer in understanding their condition before beginning an active exercise program. Dr. Fishman then guides the layperson through easy-to-understand, safe, effective, and progressive exercises augmented with excellent illustrations. I highly recommend Back Pain Relief Plan for anyone searching for low back pain solutions. Finally, healthcare professionals managing spinal pain disorders will find this book to be a valuable education resource and home exercise guide for their patients.” —John Scaringe, DC, EdD., president, Southern California University of Health Sciences

“As a chiropractor for 36 years, I’ve never seen such a comprehensive book about the treatment and prevention of low back problems. Dr. Fishman’s effort to provide the practical self-help tools people need in order to create healthier lifestyles is detailed and noble.” —Dr. Mark Schillinger, D.C.

“Ricky Fishman has produced an informative and even-handed account of back pain basics. He makes it clear that repeated chiropractic adjustment is not the solution. Bravo to Fishman for pointing out the risks of surgery, injections, and painkillers—and pointing his readers toward rehabilitative exercise and a back-friendly lifestyle.” —Cathryn Jakobson Ramin, author of Crooked: Outwitting the Back Pain Industry and Getting on the Road to Recovery

“For anybody bound by the suffering of back issues, Dr. Fishman’s new book is a lifeline to reclaiming the power lost to pain. He’s offering a holistic understanding with an objective approach that speaks to the complex nature of back problems. It is an excellent overview with practical steps for healing while being sensitive to the different challenges we individually face.” —Ruchi Puri, MD, obstetrician and gynecologist

“Dr. Fishman’s Back Pain Relief Plan provides a broad range of self-management strategies for the pervasive problem of lower back pain. He considers the molecular, mechanical, and mental causes of back pain and offers a holistic plan to address those causes in a coordinated fashion. Dr. Fishman’s plan is based on his belief that every back pain sufferer should have the opportunity to explore the benefits of self-care. That opportunity is offered within the pages of Back Pain Relief Plan.” —Gary Alan Jacob, DC, LAc, MPH, clinical professor, Southern California University of Health Sciences

“Dr. Fishman has written a guide to healing one's own back pain that is easy to read and understand. He offers a step-by-step exercise and stretching guide for all levels of fitness. The recommendations are rooted in the most current research, with a focus on core strengthening and stabilization. I would recommend this book to those who want the tools to address active episodes of pain, those who want to avoid the onset of pain, and also for practitioners to offer to their patients. Exercise and movement are essential to getting fit and staying fit, and Back Pain Relief Plan is a great support for this healing journey.” —Dr. Steven Gest, MD, medical director, Emeryville Occupational Medical Center

From the Publisher