8 steps to a pain-free back: natural posture solutions for pain in the back, neck, shoulder, hip, knee, and foot

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Publisher
Pendo Press
Publication Date
Varies, see individual formats and editions
Language
English

Description

With a fresh approach to a common problem, this self-help guide to overcoming back pain advocates adopting the natural, healthy posture of athletes, young children, and people from traditional societies the world over. Arguing that most of what our culture has taught us about posture is misguided—even unhealthy—and exploring the current epidemic of back pain, many of the commonly cited reasons for the degeneration of spinal discs and the stress on muscles that leads to back pain are examined and debunked. The historical and anthropological roots of poor posture in Western cultures are studied as is the absence of back pain complaints in the cultures of Africa, Asia, South America, and rural Europe. Eight detailed chapters provide illustrated step-by-step instructions for making simple, powerful changes to seated, standing, and sleeping positions. No special equipment or exercise is required, and effects are often immediate.

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ISBN
9780979303609
9780979303685

Table of Contents

From the Book

Foundations
Back pain
Loss of kinesthetic tradition
Influence of the fashion industry
Effect on our backs
Good posture
Anteverted pelvis
Gently curved, elongated spine
Every bone in its natural place
Using muscles more than joints
Muscles fully relaxed when not working
Breathing as a therapeutic exercise
Orientation
Lesson sequence
Herniated disc
High impact activities
Bending activities
Allow time to change
Know what to expect
Understand how the lesson are organized
Recognize your progress
Barriers to success
Lesson 1. Stretchsitting
Troubleshooting
feeling overly stretched
Unable to stretch the spine
Discomfort at point of contact
Inadequate chair
Shoulder repositioning
Lumbar cushions
Sitting in a car
Fashioning a backrest
Checking our position
Lesson 2. Stretchlying on your back
Troubleshooting
Feeling pain or discomfort in the low back
Feeling pain or discomfort in the neck
Feeling discomfort at a point of contact with the bed
Snoring
Feelings of exposure
Beds
Pillows
Cervical pillows / rolls
Lesson 3. Stacksitting
The wedge
The anteverted pelvis
Troubleshooting
Pan in the low back
Soreness in the low back
Inelegant movement
Changed line of vision
Conflicting guidelines
Distinction between tipping the pelvis and swaying the back
Chairs
Floor
Lesson 4. Stretchlying on your side
Troubleshooting
You can't fall asleep
Your body doesn't hold the position through the night
You are uncomfortable in this position
Sleeping on your stomach
What to do with your legs
Lesson 5. Using your inner corset
Troubleshooting
Swaying the low back
Difficulty breathing
Lengthening by contracting
Jumping
Reaching above your head
Protecting your neck
Using an external corset
Lesson 6. Tallstanding
Troubleshooting
Unable to contract the foot arch
Difficulty shifting weight onto heels
Problems aligning the shoulders
Inability to sense your vertical axis
Arm position
Weight on the heels
Natural arches of the feet
Bare feet
Pregnancy
Insoles
Shoes
Spine contour confusion
Lesson 7. Hip-hinging
Anatomy of a backache
Comparing different bending styles
Troubleshooting
Bending is painful
The groove in your low back disappears as you bend
The groove in your low back gets deeper as you bend
Hamstring flexibility
Bending for extended periods
Bending while sitting
Extra weight
Hip-hinging for athletic advantage
Training children to hip-hinge
Lesson 8. Glidewalking
Troubleshooting
Feeling that you are leaning forward
Tendency to tuck or lead with the pelvis
Unable to coordinate buttock contraction and forward thrust
Difficulty leaving back heel on the floor
Losing track of your posture
Cannot coordinate all the elements of glidewalking
Walking on one line
Getting extra power in your stride
Running like a Kenyan
Appendix 1. Optional exercises
Strengthening the torso muscles
Abdominal muscles
Deep muscles of the back
Muscles in the shoulder area
Neck muscles
Key muscles that connect the torso and legs
Hamstrings
External hip rotator muscles
PSOA muscles
Key muscles used in walking
Arch muscles
Gluteus medius muscles
Tibialis anterior
Troubleshooting
Stiffness or pain
Lack of improvement
Failure to exercise
Appendix 2. Anatomy.

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