Stabilize, Mobilize, and Reduce Pain
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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.
Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.
AudienceIndividuals with back pain or back mobility issues. Also, personal trainers and other fitness professionals who work with people with back issues.
Chapter 1. Anatomy of the Spine
Chapter 2. Spinal Stability Training
Chapter 3. Assess Yourself
Part II. Exercises
Chapter 4. Supine and Prone Exercises
Chapter 5. Quadruped, Seated, and Standing Exercises
Chapter 6. Mobility and Flexibility Exercises
Part III. Common Conditions
Chapter 7. Nonspecific Low Back Pain
Chapter 8. Disc Bulge and Herniation
Chapter 9. Spondylolisthesis
Chapter 10. Stenosis
Chapter 11. Spinal Surgeries
—Nora St. John, MS, NCPT, Education Program Director at Balanced Body Inc.
“There’s no one person better suited to identify and rehabilitate your back pain. Brian Richey takes the time to give you the why behind the what by illustrating the anatomy, using clay on a skeleton to demonstrate what is happening in your body. His advice and exercises will help you find relief. Back Exercise: Stabilize, Mobilize, and Reduce Pain is a must-read for everybody!”
—Portia Page, Author of Pilates Illustrated
“Brian Richey has a strong grasp of kinesiology and corrective exercise—he is an incredibly talented exercise professional. Back Exercise: Stabilize, Mobilize, and Reduce Pain should be on the shelf of anyone in the field.”
—Scott Kahan, MD, MPH, Director of the National Center for Weight and Wellness
Take a look at the entire spinal unit
Understand the spinal condition spondylolisthesis
Finding and assessing your spinal stabilizersSelf assessmentSupported posesTogu Pelvic Tilt