I recently suffered my first real back injury. I spent almost a week on my back completely incapacitated by pain. As soon as I was able to move, I read this book and began doing some of the exercises from it. I found that the exercises had an immediate and very positive effect, first in reducing the pain and now building both strength and flexibility. When I was able to schedule physical therapy, the therapists were happy with my progress and added only a few exercises. My recovery has been very rapid and I'm certain this book played a significant role.
I found the introductory commentary quite helpful in introducing the physiology of the back, describing various causes of pain and remedies, and mapping out the future of my spine as I age. The advice on posture when sneezing or coughing post injury ("lean back, look up!") was worth the purchase price on its own.
I don't think there is any "one-size-fits-all" answer to back pain. Workouts need to be tailored to the needs of the individual, and will change over time as injuries heal and muscles strengthen. As such the ideal program will incorporate elements from many different sources. Because this book outlines three different workout regimens -one for during healing, one for during post-trauma recovery, and one for ongoing strengthening -I had a lot of options to help find a workout which works well for me.
I do have a couple of criticisms of the book. The discussion of some of the exercises do not make it entirely clear what muscle group should be affected, which made it a little harder to figure out whether I was doing it right or if I was ready for a more challenging exercise. Also, the book is firmly focused on the lower back (and hips). As a software engineer, I find that I need help with my upper back and neck, and this book does little to help me with that.
I doubt this book will be a single all-encompassing answer to your back-pain prayers. However, I expect it will help most people interested in it in the first place. For me personally, it was a real god-send.
I bought this book about a week ago and have done the exercises every day since. I notice an immediate difference after going through the routine each morning (I generally wake up with enough pain that I am hunched over as I walk from the bedroom to the coffee maker; after the routine I am able to stand up straight as well as walk and sit on a chair with little or no pain). I am also noticing an overall reduction in pain in my lower back at all times -I can sit on the stool at my breakfast bar for longer than I could before, and just generally my back feels better and I am less hunched over than before.
Couple comments related to other reviewers' complaints:
(A) "The exercises are too basic." I am generally fit and have done a lot of yoga, so after four days of doing Series A, I decided to "graduate" myself to Series B in advance of the recommended eight weeks. So far, this is working well. Series B is only a little more challenging, but more to the point, it includes stretches and poses that I can tell (because I can feel it) are targeting the precise areas of my back that need it.
(B) "Anyone who has been to a therapist already knows everything in this book." Probably true, but I think the book is a great idea for people like me who tend to avoid the hassle of going to a doctor. Sure, I've talked to my PCP about my low back pain, at which point she tells me it's probably muscular and offers to refer me to a specialist -total hassle, time out of my life, plus god knows how many co-pays and added HMO expenses. My low back pain is chronic and I know I should probably see a specialist (in my mid-30s, my low back hurts pretty much every day and I have thrown it out, on average, once every 12-18 months -requiring 3-6 days immobility on bed or couch to recover -since my early 20s). But I live in New York City, I'm busy, phys therapy is expensive and I basically would just rather avoid that. For all those reasons, this book is perfect in that it's an extremely affordable investment that shows me exactly which yoga poses will improve my back and saves me a trip to heaven knows how many doctors.
So basically, if you'd rather avoid dealing with a round of healthcare, but your back is bothering you and you don't want to just ignore it, this book is a frugal way to learn a practical yoga routine that will effectively target your lower back.
Buy Back RX: A 15-Minute-a-Day Yoga- and Pilates-Based Program to End Low Back Pain Now
Back RX A 15-Minute-A-Day Yoga and Pilates Based Program to End Low Back Pain is an informative book written from the perspective of a physician and back pain sufferer. Its author, Vijay Vad, MD, is a sports medicine specialist, professor at Cornell University Medical Center, and Back Care Advisor for the PGA Tour. The prescribed program blends traditional physical therapy/rehabilitation with yoga and Pilates poses and has been shown effective for relieving low back pain in clinical trials.
This program focuses only on low back pain, so if your pain is in your mid back, upper back, or neck, this is not the program for you.
The first part of the book (Chapters 1 6) provides background information on the structure of the back, including basic anatomy and an exploration of the major causes of back pain including muscle imbalance, herniated discs, stress, age, and lifestyle issues. The four stages of low back pain care and recovery from stage 1 (the acute phase) through stage 4 (where spinal fusion seems necessary) are explained. The three aspects of a healthy back flexibility, strength, and endurance are defined. Strategies for keeping your back healthy are explored, including the suggestion for positioning your body during sleep on your side with your knees bent and a small pillow placed between them which can provide significant pain relief. There are also explanations and illustrated examples of proper desk/chair ergonomics and methods for lifting, pushing, and pulling.
The actual physical exercise program begins with chapter 7, which provides an introduction to the poses floor based yoga and Pilates poses modified to eliminate any potential stress to the backand outlines a 9 week program schedule.
Series A, the initial program, is a series of gentle floor based poses designed to build stability and strength and includes a gentle bridge pose, abdominal strengtheners, knees-to-chest pose, reclining tree pose and reclining bound angle poses to open up the hips, as well as stretches done lying on your side. There are also several prone (lying on your belly) poses including locust pose and cat stretch.
Series B is built on Series A and is intended to return you to a complete active lifestyle. The poses are slightly more challenging than in Series A.
Series C is to be performed only when you can do Series B pain free and are the more challenging. It includes many basic Pilates moves the hundred, advanced abdominal crunches, the criss-cross, reverse crunches, and reclining leg circles to build core strength.
Back Rx concludes with brief descriptions of other health care modalities massage, physical therapy, chiropractic, acupuncture and how they might help with low back pain relief and a forward look into the future of back pain care, including new therapies that are currently being tested.
The book outlines a very basic, yet comprehensive mind-body solution for low back pain. While there is no one solution that will work for everyone, if you suffer from low back pain and also have restricted range of motion in your hips, the program outlined in this book may offer relief. However, if you are already involved in a program of physical therapy, you may be familiar with many of the exercises suggested in this program.
As a certified yoga instructor and former low back pain suffer (herniated discs) who has healed through yoga exercises very similar to those Dr. Vad suggests, I think this book is worth a closer look for low back pain sufferers.
Recommended for those wanting a basic yoga based program for the relief of low back pain.
Read Best Reviews of Back RX: A 15-Minute-a-Day Yoga- and Pilates-Based Program to End Low Back Pain Here
I gave this book to my grandmother after reading it. Safe but very basic floor movements, good for the older crowd but if you are under 60 years old I recommend other books.
Want Back RX: A 15-Minute-a-Day Yoga- and Pilates-Based Program to End Low Back Pain Discount?
I am 35 years old and was a very active runner, cyclist, lift weights and practiced yoga. I became immobilized overnight by back pain and an orthopedic surgeon shook his head and told me he didn't know why I was in so much pain. This book emphasizes yoga that can be done lying on the floor, so it can be used very early on. It is very similar to what I was prescribed by my physical therapist--I even took the book to my first appointment and she bookmarked the pages she wanted me to emphasize. Between this book and Back Care Yoga by Schatz I have returned to my normal activities. I even recommend having them spiral bound so you can lay them on the floor next to you. The only thing not in these two books was advice by my physical therapist--twice a day everyday--forever.
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I own four books in this 'Searies' (Twenties, Thirties, Forties, Fifties) and I cannot recommend them highly enough. They are jam-packed with a great mix of pictures in good proportion which show the morphing of fashions over the decade(s). Dominant are women's clothing (formal, casual, dresses, hats, coats, shoes, with some undergarments, sportswear, nightwear, swimwear). Then there are smatterings of accessories (handbags, watches, gloves, powder compacts, belts, jewelry). Also some menswear and a small amount of childrenswear. All clothing is being worn.
