The Back Pain Relief Plan: A 20-Minute Exercise-Based Program to Prevent, Manage, and Ease Pain 9781647392338, 9781647392345

Table of contents :
Title Page
Copyright Page
Dedication
Contents
Introduction
Part I: Understanding Your Back
Chapter 1: The Backstory on Pain
Chapter 2: Diagnosis and Treatment
Chapter 3: Habits for a Healthy Back
Part II: The Back Pain Action Plan
Chapter 4: Workout Programs
Chapter 5: Stretching
Pigeon Glute Stretch
TFL Wall Stretch
TFL Foam Rolling
Psoas Doorway Stretch
Hamstring Doorway Stretch
Standing Quadriceps Stretch
Butterfly Adductors Stretch
Lying Leg Rest Piriformis Stretch
Chapter 6: Strengthening
Cat/Cow
Knee-to-Chest Stretch and Pelvic Tilts
Curl-Up
Press-Up, or Modified Cobra
The Crunch
Supine Twist
Facedown (Prone) Back Extension
Faceup (Supine) Back Extension
Alternating Leg Balance
The Cross Crawl
Dead Bug
Basic Plank
Side Plank
Crunch with Exercise Ball
Supine Twist with Exercise Ball
Facedown (Prone) Back Extension with Exercise Ball
Faceup (Supine) Back Extension with Exercise Ball
Alternating Leg Balance with Balance Pad
Cross Crawl with Exercise Ball
Dead Bug with Foam Roller
Climbing Plank
Plank with Leg Extensions
Staggered Plank
Cross Climber
Jackknife with Push-Up
Exercise Ball Push-Up
Alternating Leg Balance with Rocker Board or Foam Roller
Hanging Leg Raise
Banana Roll
Epilogue
Resources
References
Acknowledgments
About the Author