TREAT YOUR OWN BACK - Robin McKenzie

CONTENTS

Introduction

   The Low Back Or Spine

The Spine
Functions of the Lumbar Spine  :  Natural Posture
Mechanical Pain  :  Mechanical Low Back Pain
Where is the Pain Felt?  :  Who Can Perform Self-Treatment?

Common Causes Of Low Back Pain

Postural Causes
Consequences of Postural Neglect

1. Sitting for Prolonged Periods
Environmental Factors  :  Sitting Correctly for Prolonged Periods
Correction of the Sitting Posture  :  How to Form a Lordosis
Maitenance of the Lordosis  :  The Lumbar Roll
Regular Onterruption of Prolonged Sitting

2. Working in Stooped Positions

3. Lifting
Correct Lifting Technique

4. Relaxing After Vigorous Activity

5. Prolonged Standing
Correction of the Standing Posture

6. Lying and Resting
Correction of Surface

7. Coughing and Sneezing

Exercises

General Guidelines And Precautions
Pain Movement

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                      

When To Apply The Exercise

When You Are In Significant Pain
When Acute Pain Has Subsided
When You Have No Pain Or Stiffness
No Response Or Benifit?  :  Recurrence

Instructions For People With Acute Low Back Pain

Special Situations

Low Back Pain In Pregnancy
Low Back pain In Athletics

Low Back Pain In The Elderly

Back Pain In The Elderly

Panic Page

In Case Of Sudden Onset Of Acute Pain

171x240mm.   74Pgs.   Spinal Publications Ltd., NZ

Minor marks/wear on cover, Otherwise,
In Excellent Condition

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