Practical Solutions for Back Pain Relief: 40 Mind-Body Exercises to Move Better, Feel Better, and Relieve Pain Permanently
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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 hurt40 Illustrated Exercises improving posture, mobility, core strength, and pain reliefMind-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
From the Publisher
Move Better, Feel Better, and Heal Back Pain Permanently
Bodies are designed for movement. That’s why the latest research on chronic back pain provides increasing evidence that the proactive use of exercise is more effective than commonly prescribed passive measures. This book helps you take your life back from pain with mind-body exercises to relieve back pain, regain strength and mobility, and emphasize maintenance and prevention. Here is an example exercise to get you started.
Sample Exercise: Bent-Knee Straddle Stretch
Instructions:
1. From a seated straddle position with both legs stretched out to the sides as wide as you comfortably can, bend your right knee and slide the sole of your right foot toward the inside of your left leg, up near your groin.
2. Place a foam block on the inside of your left leg and exhale as you side bend to the left to place your left forearm on top of it, parallel to your leg.
3. Inhale as you lift and reach your right arm up and over your head to the left, as shown.
4. Try moving the position of your arm (deeper or shallower into the stretch) and rotating your torso to find a ‘sweet spot’ where you feel you are addressing the most tension in your right lower back/side waist.
5. Hold for another 2 to 3 breaths.
6. Release and repeat on the other side.
Mind-body tip:
Tune into the differences in sensation you feel in your back as you move your top arm position so that you can control the amount of stretch and effort, as you deem appropriate.
What it does: Safely releases tension in the quadratus lumborum Builds core strength Stretches hips and legs
Publisher : Callisto (January 23, 2018)
Language : English
Paperback : 170 pages
ISBN-10 : 1939754348
ISBN-13 : 978-1939754349
Item Weight : 14.1 ounces
Dimensions : 8 x 0.42 x 8 inches
Customers say
Customers find the book provides comprehensive and easy-to-follow information on back pain relief. They appreciate the simple exercises as an alternative to medication and as a healthy, non-invasive way to resolve back issues.
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12 reviews for Practical Solutions for Back Pain Relief: 40 Mind-Body Exercises to Move Better, Feel Better, and Relieve Pain Permanently
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Original price was: $14.99.$11.03Current price is: $11.03.
Placeholder –
Well worth reading
I have osteoarthritis in my back. This increased my awareness of some things I could do to help myself.
yogijules7 –
Great resource!
As a yoga and sport mobility coach, I have many adult clients and athletes who experience back discomfort and pain on a regular basis. Dana drops so many knowledge bombs in this book that are easy to follow, it makes the perfect resource for everyone! I highly recommend getting a copy to rid back pain for good in a healthy non-invasive yogic way!
Zach Bettis –
nice to have it all in one resource
fairly basic stretches and information. nice to have it all in one resource.
Donishea –
Great information!
This book has a lot of great information. The exercises descriptions are well written and easy to follow for beginners.
Charles Wolff –
Safe exercises to relieve back pain
These simple exercises are an alternative treatment to pain medication.
Casey –
Good starting place for people with new back pain
Itâs a great place to start for people who are new to dealing with back pain. The author gives a good explanation if the muscles involved plus many of the exercises one would find going to physical therapy or a back care yoga class.
Lee rogers –
Very comprehensive! Great book !
Loved this book..very comprehensive and informative!
William West –
Four Stars
Good solutions to back issues.
M F –
This book is excellent, and really help with my back pain. I have had back issues for many years and this really helps when my back starts to act up. I Highly recommend it.
Viktor –
This book has single handedly cured my back pain which I have had for over 3 years
IreneL –
Excellent resource based on thorough research and practical teaching experience. Recommend for all who have experienced back challenges – whether you are an older adult, weekend athlete or desk jockey. Easy to read and follow. I have and will purchase for others.
Dot –
slow read but had some instresting solutions