Treat Your Own Back

Maintain effective long-term back self-management with Robin McKenzie's completely revised and formatted 9th edition landmark patient book. This informative, easy-to-read book contains updated content from Robin McKenzie.

Table of Contents:
Acknowledgements -- About the Author -- Introduction: A Chance Discovery -- Chapter 1. The Low Back or Lumbar Spine -- Myths about acute back pain -- Chapter 2. Understanding the Spine -- Vertebrae and the spine -- Functions of the lumbar spine -- Natural posture -- Mechanical pain -- Mechanical low back pain -- Pain location -- Self-treatment -- When self-treatment does not work -- Diagnosing your problem -- Chapter 3. Common Causes of Low Back Pain -- Consequences of postural neglect -- Sitting -- Prolonged sitting -- Sitting correctly for prolonged periods -- Correction of sitting posture -- Forming a lordosis using the slouch-overcorrect procedure -- Maintenance of the lordosis -- The lumbar roll -- Regular interruption of prolonged sitting -- Standing -- Prolonged standing -- Correction of standing posture -- Working in stooped positions -- Lifting -- Correct lifting technique -- Coughing and sneezing -- Relaxing after vigorous activity -- Lying and resting -- Correction of sleeping surface -- Chapter 4. Understanding the McKenzie Method -- The aim of the exercises -- Effect on pain intensity and location -- Centralization -- How to know if you are exercising correctly -- Chapter 5. The Exercise Program -- Exercise 1. Lying face down -- Exercise 2. Lying face down in extension -- Exercise 3. Extension in lying -- Exercise 4. Extension in standing -- Exercise 5. Flexion in lying -- Exercise 6. Flexion in sitting -- Exercise 7. Flexion in standing -- When to apply the exercises -- When you have significant pain -- When to start exercising -- When acute pain has subsided -- No response or benefit -- Recurrence -- Chapter 6. When Acute Low Back Pain Strikes -- Chapter 7. Special Situations -- Treatment by REPEX (Repeated End-Range Passive Exercise) -- Low back pain in pregnancy -- Low back pain in athletes -- Low back pain in the over 50s -- Osteoporosis -- Chapter 8. Common Remedies -- Medication for pain relief -- Bed rest -- Acupuncture -- Chapter 9. Emergency Panic Page -- References -- The McKenzie Institute International -- Licensed distributors.