Relieve back pain with 40 easy-to-follow mind-body exercises from Practical Solutions for Back Pain Relief
Whether you’ve recently injured your back or suffer from chronic discomfort, you know the impact pain has on your daily life. In Practical Solutions for Back Pain Relief, “mobility maker” Dana Santas CSCS, E-YRT shares the physical and mental exercises she teaches professional athletes to relieve your back pain without drugs or surgery. With exercises designed to help you build the strength and flexibility you need to support healthy, pain-free movement throughout your spine, this is a proactive plan to heal from back pain.
Practical Solutions for Back Pain Relief includes:
Back Pain Basics explaining how our backs work and why they hurt
40 Illustrated Exercises improving posture, mobility, core strength, and pain relief
Mind-Body Tips and Strategies relieving pain and preventing it in the future
Strengthen your core, reduce pain, and heal your back with the exercises from Practical Solutions for Back Pain Relief
Author(s): Santas CSCS E-RYT, Dana
Publisher: Althea Press
Year: 2020
Language: English
Pages: 198
Tags: 40 Illustrated Exercises improving posture, mobility, core strength, and pain relief
Title Page
Copyright Page
Dedication
Contents
Introduction
Part One: Back Pain Basics
Chapter 1: Why Your Back Hurts
Chapter 2: The New Exercise Program
Part Two: The Exercises
Chapter 3: Exercises to Relieve Pain
Phase One
Diaphragmatic Breathing with Legs Elevated
Legs Up the Wall
Child’s Pose
Seated Figure-Four Hip Opener
Supported Warrior Hip Flexor Stretch
Supported Back-Release Squat
Phase Two
Breathing Bridge on Chair
Kneeling Lunge
Gate Pose
Cat Flow
Supine Figure-Four Stretch
Child’s Pose with Reach
Mind-Body Exercises
10-Breath Breathing Break
Progressive Muscle Relaxation
20-Breath Backward Count for Sleep
Chapter 4: Exercises to Regain Strength and Mobility
Phase One
Breathing Bridge
Sphinx with Head Turns
Roll-Into-a-Ball Core Exercise
Cobra
Seated Bent-Knee Twist
Bent-Knee Down Dog with Pedal Out
Standing Side Bend
Supine Double Bent-Knee Twist
Supine Figure-Four Twist
Bent-Knee Straddle Stretch
Phase Two
Flowing Bridge
Windmill Twist
Segmented Forearm Plank
Side Forearm Plank
Locust
Kneeling Lunge with Reach
90/90 Seated Twist
Pigeon
Seated Hamstring and Hip Stretch
Mind-Body Exercises
Seated Posture Exercise with 10-Breath Breathing Break
Chapter 5: Exercises for Maintenance and Prevention
Breathing Bridge
Walking with Awareness of Gait Mechanics
Warrior Hip Flexor Stretch
Supine Single-Leg, Bent-Knee Twist
Flowing Chair Squat
Cat Flow
Supported Back-Release Squat
Legs Up the Wall
Mind-Body Exercises
Seated Posture Exercise with 10-Breath Breathing Break
Compassion Meditation
Chapter 6: Additional Therapies for Back Pain
Resources
References
Acknowledgments
About the Author
