作者：Brian Richey (Author)
Most people will experience back pain at some point in their lives, but only a few have the resolve to seek answers and find relief. Back Exercise: Stabilize, Mobilize, and Reduce Pain explores the anatomy and movement of the spine and offers exercises that will help you move—and feel—better.
Back Exercise goes beyond exercise and rehabilitation to help you understand the why behind spinal conditions and back pain. Throughout the book, unique clay models of the spine reveal each layer of the spinal anatomy, from the spinal vertebrae and discs to the muscle and tissue. These engaging full-color photos make it easy to visualize the structure and biomechanics of the spine and uncover the sources of your pain.
You’ll then be guided through an evaluation of your current back health with a self-assessment. Using only the floor, a wall, and a camera, you can check your pain response to several simple exercises and identify postural deviations and muscular imbalances in your body.
Once you’ve assessed your back mobility, the book features 60 exercises—complete with instructions and safety tips—that help stabilize, strengthen, and rehabilitate the spine. Create foundational stability for your spine, extend your range of motion, and relieve pain with exercises that build strength, mobility, and flexibility in your back.
Finally, Back Exercise explores five common spinal conditions: nonspecific low back pain, disc bulge and herniation, spondylolisthesis, stenosis, and spinal surgeries such as spinal fusion. Six months’ worth of tailored exercise plans are presented for each condition, offering a safe progression of exercises to improve mobility, increase stability, and reduce pain.
No one wants to live with back pain or discomfort. With Back Exercise you will understand the sources of your pain and take control of your back health for the long term.
CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. Back Exercise Online CE Exam may be purchased separately or as part of the Back Exercise With CE Exam package that includes both the book and the exam.
Contents
Preface vii
Acknowledgments xi
Introduction xiii
PART I The Spinal Unit
CHAPTER 1 Anatomy of the Spine 3
CHAPTER 2 Spinal Stability Training 21
CHAPTER 3 Assess Yourself 35
PART II Exercises
CHAPTER 4 Supine and Prone Exercises 53
CHAPTER 5 Quadruped, Seated, and Standing Exercises 75
CHAPTER 6 Mobility and Flexibility Exercises 101
PART III Common Conditions
CHAPTER 7 Nonspecific Low Back Pain 123
CHAPTER 8 Disc Bulge and Herniation 143
CHAPTER 9 Spondylolisthesis 161
CHAPTER 10 Stenosis 181
CHAPTER 11 Spinal Surgeries 201
References 223
Index 227
About the Author 231
Earn Continuing Education Credits/Units 232
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