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Treat Your Own Back
Download PDF Treat Your Own Back
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About the Author
Robin McKenzie, CNZM, OBE, FCSP (Hon), FNZSP (Hon), Dip MDT, Dip MTFor over 50 years, The McKenzie Method® has put the power in the patient's hands, utilizing education and self-treatment strategies to provide long-lasting relief from pain. The late Robin McKenzie was a renowned spinal expert and an authority on the treatment of lower back and neck pain. His method of Mechanical Diagnosis and Therapy® (MDT) is taught by clinicians around the world. MDT, along with his heralded series of books, DVDs, rolls and supports, has helped hundreds of thousands of people achieve freedom from back, neck, shoulder and knee pain.
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Product details
Paperback: 112 pages
Publisher: Orthopedic Physical Therapy Products; 9 edition (January 1, 2011)
Language: English
ISBN-10: 0987650408
ISBN-13: 978-0987650405
Product Dimensions:
6 x 0.3 x 9.1 inches
Shipping Weight: 8 ounces (View shipping rates and policies)
Average Customer Review:
4.6 out of 5 stars
1,201 customer reviews
Amazon Best Sellers Rank:
#1,055 in Books (See Top 100 in Books)
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I've had problems with my lower back for 43 years. Originally diagnosed with degenerative disc disease, my back has worsened over time. I re-injured it a a couple of weeks ago, backpacking in the woods I experienced spasms. This time, the pain radiated into my hips, laterally along my lower back, into my butt. I found that McKenzie Method was not helping this time, although in the past it has. But this instance felt different, and the pain felt more like sciatica, and most of the pain was "de-centralized", and not "centralized" over the spine.After 10 days with no relief, I started doing Pete Egoscue's "Pain Free" exercises ("Treating the Herniated Disk" on page 119), and found immediate relief. After doing the Egoscue exercises for three days, my back is improving. Not healed or pain free, but I feel like I am on the road to recovery.I found the primary difference between McKenzie and Egoscue is McKenzie focuses solely on the lower back, while Egoscue treats the entire body, lower back, hips, thighs, even upper back and lower legs.To be clear, I have often been helped by the McKenzie book, expecially when the pain is primarily in my lower back. But based on my experience, McKenzie is not the total solution. Pete Egoscue describes in great detail how various sections of the body are linked, from head to feet. I reommend trying "Pain Free" if McKenzie alone, is not helping.
I had two months of physical therapy for herniated and bulging discs in my lumbar spine, and the treatment I paid big bucks for is pretty much the same treatment that is laid out in this $10 book. (A PT friend of mine recommended this book and confirmed for me that the premise of her schooling on lower-back pain was the exercises in this book!) If you haven't gotten imaging done or haven't made the leap to get therapy yet, give this book a try. If nothing else, it will give you and indication of where your physical therapist will start.
My long standing sciatic problem flared up earlier this year. Had trouble walking and so much pain I could barely sleep. Went to physical therapy, which didn't help much. However, saw this book on the therapist's desk and asked about it. Bought it and it's working as advertised. My pain is greatly diminished and I walk normally. If your L5/S1 and/or L4/L5 discs are bulging, you can actually reverse it and suck the discs back into place. The pain moves back up your legs, from feet to calves to thighs to buttocks and towards your spine. You can actually relieve the pressure on the nerve, which stops sending pain down your body. I have had pain off and on for 50 years, and nothing worked like this.Now I do a brief set of exercises each morning and, since I sit at work most of the day, get up every hour for a brief set of back bends and squats. I also use lumbar pillows at home, work, and while driving.If you have pressed material entirely out of the discs, this isn't for you. If the discs in your lower back are bulging, however, this can work like magic.
Be careful.While the McKenzie Press-up is a tried and true technique in the treatment of back pain and back injury, this book can be dangerous to someone who is not doing the techniques under the supervision of a Physical Therapist. I've been living with a severe lower back injury for the last 5 years, and I've been to many different doctors and PTs. My injury can be debilitating at times, and has without question been the bane of my existence for a really long time. I've been forced out of teaching and practicing martial arts, lifting weights, and basically spending every evening in a gym. Anyone who has ever had a serious back injury can attest to the daily challenges, both physically and mentally, of trying to live a full life while constantly being pulled down by seemingly interminable pain and discomfort.I've seen a few Physical Therapists, and for the most part they've helped, but the only person who can truly prescribe the intensity and frequency of rehabilitation exercises for a patient is . . the patient. You have to listen to your own body and determine, on your own, how far you can go and how frequently you should exercise. I've re-injured myself over 20 times over the last two years while following the advice of my Chiropractors, Doctors, and various PTs. Each time I thought I was fully healed, I would go back to the gym and pick up weights or put on my Gi and try to get back into training. I was wrong every single time, and undid all of the healing and rehabilitation and had to start right back from the beginning. What this does to the confidence and mindset of someone who is used to getting thrown around a dojo or lifting weights is beyond frustrating. But, I'm dealing with it.Anyway, because of this, I decided to approach a self-therapy program along with my regular treatment. I've read almost every article on the internet I could find about Physical Therapy as it pertains to back and spinal injuries, and I've pored through countless medical journals and Physical Therapy blogs. I even keep a dated back/spine log on my PC with a weekly log of what I eat, how I train and how I feel, any setbacks, and whether I feel I'm progressing in my rehabilitation.In my research, I came across this book. Before buying it, I read many reviews from people on Amazon and a few other places, and, for the most part, the reviews were good, so I decided to add it to my rehabilitation and physical therapy bookshelf at home. The book is easy is to read, and the techniques are pretty straightforward and simple. They break it to down a few different variations of the McKenzie Press-up. Like I said, the McKenzie Press-up is a tried and true technique when it comes to dealing with back injuries. Of the myriad exercises I've learned over the last few years from the various PTs and doctors I've been to, the McKenzie Press-up seems to be the best one. If you're into Yoga, you'll recognize the McKenzie Press-up is also called The Cobra pose. It reverses the forward bending of the spine (which is the root of many spinal problems) and reduces the stress and tension in the vertebrae in the lower spine. It forces lower discs in the spine to go back into place, and it also keeps flexibility and mobility in the Spine as a whole. The first time I tried doing a McKenzie Press-up (probably about 3 years ago), I immediately felt popping, cracking, and movement in my lower spine. At first it was a little frightening, but after a few sets, I could feel most of the tightness and stress going away from my lower spine. So I've kept using the technique since then. From my research and experience, it's best to do 3 or 4 sets of press-ups every day if you experience back pain or are trying to heal a back injury - unless your injury was caused by that exact same motion, then you need to pursue techniques that bend the spine the other way. Confirm the techniques with a Spine Doctor first, of course.So why the warning? Well, there is a variation of the McKenzie Press-up in this book where you stand up and, while placing your hands on your hips, bend backward as far as you can a few times. This version is recommended especially if you work all day in an office and are seated for most of your work day, which I do and am. Sitting, by the way, is the enemy of the spine. Anyway, about two months ago, after I finished reading the book, I decided to implement the standing version of the McKenzie Press-up at work. Throughout my day, I stood up about 10-15 times and did the standing press-ups. At first, I felt good. I was very happy because I usually have to find an empty office or a clean bathroom so that I could lay on the ground and do a few sets of the standard McKenzie Press-ups. That's how serious my injury is; if I can't do a few sets every day, even at work, my pain becomes so unbearable that I have to literally inhale NSAIDS just to make it through the day until I can go home and lie down. So, as I was saying, that day I did a good amount of standing press-ups. Toward the end of the day, I decided to go take a walk outside to get some air. I didn't walk for more than a block before I felt either a disc or vertebrae in my lower back move. Then the pain started. I had to go back upstairs into the office and take a few Advil and just take the pain until the end of the day. The next day I went to my Chiropractor and had him adjust me, and I was back to square one. Apparently I aggravated my lower back by doing the standing press-ups, so I've never done them again. After talking to my PT, I learned that the standing variation is more advanced version, and should only be done by people who are further along in their Spine injury recovery.Now, will everyone have this same experience? Of course not. Maybe every single exercise in this book will yield great results for some people. I just wanted to warn people to be careful, and to also run these exercises by a Spine Doctor or Physical Therapist before doing any of them. When it comes to your body, especially your Spine, you need to be very careful about self-therapy. It's still a good book to add to your bookshelf, but, like I said, be careful with the exercises contained within - especially the standing version of the McKenzie Press-up.
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