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.
Author(s): Fishman DC, Ricky
Publisher: Rockridge Press
Year: 2021
Language: English
Commentary: A 20-Minute Exercise-Based Program to Prevent, Manage, and Ease Back Pain
Pages: 179
Tags: A 20-Minute Exercise-Based Program to Prevent, Manage, and Ease Back Pain
Title Page
Copyright Page
Dedication
Contents
Introduction
Part I: Understanding Your Back
Chapter 1: The Backstory on Pain
Chapter 2: Diagnosis and Treatment
Chapter 3: Habits for a Healthy Back
Part II: The Back Pain Action Plan
Chapter 4: Workout Programs
Chapter 5: Stretching
Pigeon Glute Stretch
TFL Wall Stretch
TFL Foam Rolling
Psoas Doorway Stretch
Hamstring Doorway Stretch
Standing Quadriceps Stretch
Butterfly Adductors Stretch
Lying Leg Rest Piriformis Stretch
Chapter 6: Strengthening
Cat/Cow
Knee-to-Chest Stretch and Pelvic Tilts
Curl-Up
Press-Up, or Modified Cobra
The Crunch
Supine Twist
Facedown (Prone) Back Extension
Faceup (Supine) Back Extension
Alternating Leg Balance
The Cross Crawl
Dead Bug
Basic Plank
Side Plank
Crunch with Exercise Ball
Supine Twist with Exercise Ball
Facedown (Prone) Back Extension with Exercise Ball
Faceup (Supine) Back Extension with Exercise Ball
Alternating Leg Balance with Balance Pad
Cross Crawl with Exercise Ball
Dead Bug with Foam Roller
Climbing Plank
Plank with Leg Extensions
Staggered Plank
Cross Climber
Jackknife with Push-Up
Exercise Ball Push-Up
Alternating Leg Balance with Rocker Board or Foam Roller
Hanging Leg Raise
Banana Roll
Epilogue
Resources
References
Acknowledgments
About the Author
