Do you have extreme sciatica? Do you feel as though you can't move without sharp pain? Do you need a break from unending discomfort? Do you feel stagnant, lacking a plan, and ready for a change?
Are you terrified of ending up old
Author(s): White, Roger C.
Series: 2 books in 1 Back Pain + Sciatica
Year: 2021
Language: English
Commentary: Back Pain + Sciatica 2 books in 1
Pages: 381
Tags: Back Pain + Sciatica 2 books in 1
Table of Contents
Back Pain
Copyright Page
Book 1 - Back Pain
1 - Getting Started
Back Pain- A Problem that is Far Too Common
There is Hope for this Affliction, no Matter Who you are
2 - Types and Causes of Back Pain
3 - Acute Back Pain
Shorter Lasting
Rarely Permanent
Disruption in Components
4 - Sub-acute Back Pain
Lasts a Medium Length of Time
Typically Heals Completely
5 - Chronic Back Pain
Long Lasting
It can Result from Acute Pain
6 - Back Pain, a Worsening Issue
Increasingly Sedentary Lifestyles
Poor Nutrition
Working Long Hours
The Lumbar Region of the Back
Intervertebral Discs
Ligaments and Tendons
Nerves
What are some of the Main Causes of Back Pain?
Intervertebral Degeneration of Disks in the Back
Strains or Sprains
Ruptured or Herniated Discs
Radiculopathy
Sciatica
Spinal Stenosis
Injuries and Trauma
Irregularities in the Spine
7 - Serious Underlying Conditions Possibly Causing Back Pain
Tumors
Infections in Parts of the Back
Kidney Stones
Aortic Aneurysms
Osteoporosis
Fibromyalgia
Endometriosis
Inflammatory Joint Diseases
8 - Back Pain Development Risk Factors
Fitness
Age
Gaining Weight
Becoming Pregnant
Risks Involved with Occupation
Genes
Mental Health
Overloaded Backpacks for Kids
How can you Prevent Back Pain?
Keeping these Common Causes in Mind
Using Proper Furniture or Equipment
Consider Lumbar Supports to Help with Back Pain
9 - Where to Begin with Treating Back Pain
Information on Back Pain Diagnostics
Pre-existing Conditions
Severity and Location of the Pain
Neurological Tests
X-Rays
MRI tests (Magnetic Resonance Imaging)
Ultrasounds
Bone Scan Imaging
Self-Healing and Treatment for Back Pan
How are you Supposed to Exercise with Back Pain?
An Intense Increase in Pain should be Examined
How to Choose Exercises to Avoid an Increase in Back Pain
Spreading Symptoms
This Warning Sign can Happen in the Following Ways
The Goal here should be “Pain Centralization”
10 - Exercises that Work Best for Centralizing Back Pain
Pushups (or Press-ups)
Walks on Level and Solid Ground
Backbends while Standing up
11 - The Importance of Posture when it comes to Back Issues
Posture while Seated
Posture is Part of your Fitness Regimen
If you have to Sit for Long Periods
12 - How to Exercise once your Pain has Abated
Work your Way Up Slowly
Keep Going
13 - The Importance of Strength Training Exercises
Helps Repair Injuries
Improves Stamina and Strength
14 - Where should you Start with Back Pain Exercises?
Extensions from a Standing Posture
Walking
The Posture of Standing Exercise
Facing Downward on your Elbows
Pushups (or Press-ups)
The Sitting Position for Back Pain
15 - Treatment Information and Options for Curing Back Pain
Movement and Activity
Cold or Hot Packs
Strength Training
Physical Therapy
Medications for Back Pain Sufferers
OTC
Opioid Medications
Anti-irritant Medications
16 - When Medication is not Enough to Cure your Symptoms
Acupuncture Therapy
Surgery for Back Pain
17 - General Tips for Avoiding Back Pain
Low-Impact Fitness
Yoga for Preventing Back Issues
Stretching before Fitness
Break the Slouching Habit
Choosing the Correct Chairs
Having Work Surfaces of Proper Height
Sleeping Postures for Preventing Back Pain
Selecting the Right Shoes
Proper Lifting Form and Guidelines
Stay a Healthy Weight
Stop Smoking
Wear less Tight Clothes
Be Picky about your Briefcase or Bag
Get a Lighter Wallet
Pay Close Attention to your Body
Get rid of your Back Brace
Consult a Professional
Consider Trying Different Therapy Options
Utilize Techniques for General Relaxation
Consult the Higher Ups at your Place of Work
18 - More Simple Exercises to Help
Swimming Regularly
Getting into Pilates for your Back
General Programs for Fitness
Specific Exercises to Help Back Pain
A Morning Warm up
The Partial Squat Exercise
Leg and Arm Raise Exercise
The Cat-Cow Yoga Position
The Arm Swinging Exercise
The Side Raise with Bent Leg Exercise
The Back Arching Fitness Position
Knee Raisers
The Trunk Rotation Exercise
The Rowing Upright Position
Simple Chest and Knee Combination Exercise
Extensions Face Down on the Floor
Arm and Leg Straightening Exercise
19 - More Causes and How to Prevent Them
Reckless Weekend Behavior
Bad Techniques for Lifting Heavy Items
Not Paying Attention to your Body throughout the Day
Sitting at a Desk or in a Car for Long Periods
20 - When you Must Sit for Long Periods, do This to Help with Back Issues:
Every 20 Minutes, Get Up
Eye Level Reading
If None of this Helps your Back…
21 - How to Sleep Well with Back Pain
The Cycle of Bad Sleep Patterns and Habits and Back Pain
Regularly Re-evaluate your Mattress
An Alternative to a New Mattress
Placing your Mattress on the Floor
Homemade Sleep Supports to Try
Paying Attention to How you Get into and Out of your Bed
Do not Jerk your Body Upward
Lying Down
Getting Up
More Tips for Sleeping with Back Pain
Preventing Resting for Too Long at a Time
Try not to Eat too Much before Sleep
Limit Alcohol and Caffeine
Conclusion
Book 2: Sciatica
1 - Introduction
2 - Understanding Sciatica
What is Sciatica?
The Symptoms and How Long They Last
Risk Factors involved with Sciatic Nerve Pain
Stress
Tallness
Age
Obesity
Diabetes
Cigarette Smoking
Excessive Alcohol Usage
Prolonged Sitting
Occupation
Ambien Usage
Steps to Protect Your Back
Regular Exercise
Good Posture
Why Sciatica Happens
Herniated Disc
Piriformis Syndrome
Spinal Stenosis
Isthmic Spondylolisthesis
Bone Spurs
Degenerative Disc Disease
Sacroiliac Joint Dysfunction and Sciatica
Doctor Appointment Preparation
Ask questions such as these for the radiating lower back pain
Your Doctor’s Response
Some of the tests might include:
X-Ray
Computed Tomography (CT)
Magnetic Resonance Imaging (MRI) Scans
3 - Sciatica Back Pain Relief
Medication
Daily Vitamin Supplements for Sciatica
Non-Steroidal Anti-inflammatory Drugs (NSAIDs)
Prescription NSAIDS
Antidepressants and Anti-Seizure Medications
Narcotics (Opiates/Opioids)
Muscle Relaxants
Biofeedback Therapy
Guided Imagery
Mindfulness Meditation
Progressive Muscle Relaxation
Deep Breathing
Physical Therapy and Yoga
Physical Therapy
Soft Tissue Work
Mobilization/Manipulation:
Yoga
Spinal Injections
Surgery
Microdiscectomy
Discectomy
Laminectomy
4 - Sciatica Basic Exercises
Use the Correct Process
Simple Exercise
The Pigeon Pose
The sitting position is a bit more difficult to accomplish
The forward pose uses a similar technique
Hamstring Stretch While Standing
Knee to Opposite Shoulder Exercise
Spinal Sitting Stretch
Low Lunge
“Cow’s Face” Reclining Pose
Frog Pose
Hip Rotation with a Foam Roll
Swiss Ball Leg Exercises
Balance Ball: The Diagonal Arm/Leg Raise
5 - Sciatica Exercises for Specific Issues
Herniated Disc
Herniated Disc Exercise
Spinal Stenosis
Spinal Stenosis Sciatica Stretching Exercises
Back Flexion: Flexing
Stretching
Degenerative Disc Disease
Degenerative Disc Disease Exercises (On the Back)
Hook-Lying March Combination
Bridging
Degenerative Disc Disease Exercises: On the Stomach
Exercise 1
Exercise 2
Degenerative Disc Disease Exercises: Four-Point Position
Exercise 1
Exercise 2: Advanced Version of Exercise 1
Isthmic Spondylolisthesis
Pelvic Tilt
Curl-Ups
Hook-Lying March
Piriformis Syndrome
Piriformis Muscle Exercises: Stretches: Supine Piriformis Stretches
Exercise 1
Exercise 2
Exercise 3
Buttocks Stretch for the Piriformis Muscle
Sacroiliac Joint Dysfunction and Sciatica: Single Knee to Chest Stretch
Press-Up
Non-Weight Bearing—Lumbar Rotation
6 - Assisted Physical Remedies
Chiropractic Treatments
Acupuncture and Cupping
Acupressure for Sciatic Pain Relief
Point 1
Point 2
Inversion Table
Massage Therapy
Rolfing
7 - Home Treatment and Natural Remedies
Rest
Heating Pads and Heat Wraps
Infrared Light
Warm Bath versus the Ice Pack
Epsom Salts Bath
Inflammation Reduction
Ginger to the Rescue
Ginger Tea
Ginger Slices
Chew Fresh Ginger
Beneficial Drinks
Water and Juice
Astragalus Tea
Black Snakeroot
Burdock Root Tea
Celery
Chamomile Tea
Devil’s Claw
Elderberry Juice
Fenugreek Seeds
Potato Juice
Turmeric
Valerian Root
Other Hydration and Lubrication Methods: Massage
Lemon Balm
Licorice Root
Linden Flower/Leaf
Milky Oat Tops
Other Liniments and Oils
Other Remedies
Capsaicin Cream
Garlic
Jamaican Dogwood
Fenugreek Seeds Paste
Horseradish Poultice
Burdock Root Mixture
Mustard Oil Mixture
Nutmeg Powder Mixture
Over-the-Counter Medications
8 - Diet Planning and Inflammation
Magnesium
Potassium
Vitamin A
Vitamin C
Antioxidants
Black Beans
Fiber-Enriched Foods
Omega 3 Fatty Acids
Bad Foods for Sciatica Sufferers
Added Sugars
Avoid these products
Refined Grains
Saturated Fat
Trans-Fats
9 - Conclusion
Thank You
Disclaimer
