The Back Pain Bible: A Breakthrough Step-By-Step Self-Treatment Process To End Chronic Back Pain Forever 9780998590646, 1087852277
ELIMINATE YOUR BACK PAIN WITHOUT DRUGS, NEEDLES, SURGERY, OR CHIROPRACTIC! What would be the first thing you would do i
294 106 65MB
English Pages 208 Year 2017
Table of contents :
Copyright
Dedication
Foreword
Your Back Pain: Friend or Foe?
My Story: It Wasn’t About the Pain
Chapter 1 – You Are Not a Robot
The Fascial Network
Your Body Is a Closed Loop
The Problem vs. The Symptom
Ask the Coach: Why Has Nothing Helped In the Past?
Chapter 2 – Move More Aware
What Happens Between 4 and 44?
Practice Makes Permanent
Your Body Is a Yes Man
The Word of the Day: Pressure
Ask the Coach: Can I Exercise Through All of This?
Chapter 3 - Is It Mobility or Motility?
Are You Cool Like That?
3 Keys to Success
The Kaizen Principle
How Long Will This Take?
Ask the Coach: What Makes This Different from Other Approaches?
Chapter 4 - An Intricate Marriage
We Don’t Know What We Don’t Know
Your Feet Tell All
Your Sacred Seat: The Hip Flexors
Your Abs Are Not Your Core
You Don’t Have Back Pain, You Have a Butt Problem
The Gluteus Minimu s
The Gluteus Medius
The Gluteus Maximus
The Hamstrings
Bonus: The Deep Muscles of the Pelvis
Ask the Coach: What About Icing My Back?
Chapter 5 – Step 1: Mobility
Called to Care
Abdominal Mobility
Hip Flexor Mobility
Gluteus Minimus Mobility
Gluteus Medius Mobility
Gluteus Maximus Mobility
Hamstring Mobility
Into the mind of the coach: Knowing your “WHY.”
Lower Back Mobility
Ask The Coach: Sitting or Standing Desk?
Chapter 6 – Step 2: Stretching
Why We Have to Do It
Stretching Rules and Plasticity vs. Elasticity
Two Tests
The Modified Lunge
The Couch Pose Stretch
The 75 – 90 – 120 Stretch
The Hip Flexor Stretch with Rotation
The Van Damme Stretch
Your Keys to Success
Ask the Coach: Should I Go See a Massage Therapist?
Chapter 7 – Step 3: Motility
Neuromuscular Reprogramming
Strengthening The Back
Band Walks
Deep Hip Hinge Abduction
Banded Good Morning
Walking Lunges
The Four Way Glute Bridg e
Bent Knee Single Leg Glute Bridge
Concluding Thoughts on Strength
Ask the Coach: Why does all of this stuff (rolling, stretching, strengthening) have to hurt? Is that good?
Chapter 8 – Troubleshooting
Common Struggles
Consistency
Patience
Nutrition
Stress Levels
Supplements
Ask the Coach: How Important Is Sleep?
Chapter 9 - Putting It All Together
If the Pieces Fit
Sample Program
My Wish for You
Ask the Coach – How Do I Become a Client?
You’re Giving Back!
Copyright
Dedication
Foreword
Your Back Pain: Friend or Foe?
My Story: It Wasn’t About the Pain
Chapter 1 – You Are Not a Robot
The Fascial Network
Your Body Is a Closed Loop
The Problem vs. The Symptom
Ask the Coach: Why Has Nothing Helped In the Past?
Chapter 2 – Move More Aware
What Happens Between 4 and 44?
Practice Makes Permanent
Your Body Is a Yes Man
The Word of the Day: Pressure
Ask the Coach: Can I Exercise Through All of This?
Chapter 3 - Is It Mobility or Motility?
Are You Cool Like That?
3 Keys to Success
The Kaizen Principle
How Long Will This Take?
Ask the Coach: What Makes This Different from Other Approaches?
Chapter 4 - An Intricate Marriage
We Don’t Know What We Don’t Know
Your Feet Tell All
Your Sacred Seat: The Hip Flexors
Your Abs Are Not Your Core
You Don’t Have Back Pain, You Have a Butt Problem
The Gluteus Minimu s
The Gluteus Medius
The Gluteus Maximus
The Hamstrings
Bonus: The Deep Muscles of the Pelvis
Ask the Coach: What About Icing My Back?
Chapter 5 – Step 1: Mobility
Called to Care
Abdominal Mobility
Hip Flexor Mobility
Gluteus Minimus Mobility
Gluteus Medius Mobility
Gluteus Maximus Mobility
Hamstring Mobility
Into the mind of the coach: Knowing your “WHY.”
Lower Back Mobility
Ask The Coach: Sitting or Standing Desk?
Chapter 6 – Step 2: Stretching
Why We Have to Do It
Stretching Rules and Plasticity vs. Elasticity
Two Tests
The Modified Lunge
The Couch Pose Stretch
The 75 – 90 – 120 Stretch
The Hip Flexor Stretch with Rotation
The Van Damme Stretch
Your Keys to Success
Ask the Coach: Should I Go See a Massage Therapist?
Chapter 7 – Step 3: Motility
Neuromuscular Reprogramming
Strengthening The Back
Band Walks
Deep Hip Hinge Abduction
Banded Good Morning
Walking Lunges
The Four Way Glute Bridg e
Bent Knee Single Leg Glute Bridge
Concluding Thoughts on Strength
Ask the Coach: Why does all of this stuff (rolling, stretching, strengthening) have to hurt? Is that good?
Chapter 8 – Troubleshooting
Common Struggles
Consistency
Patience
Nutrition
Stress Levels
Supplements
Ask the Coach: How Important Is Sleep?
Chapter 9 - Putting It All Together
If the Pieces Fit
Sample Program
My Wish for You
Ask the Coach – How Do I Become a Client?
You’re Giving Back!
- Author / Uploaded
- Kidawski
- Christopher J.
- Commentary
- Step-By-Step Self-Treatment Process To End Chronic Back Pain Forever
