Eliminate your Low Back Pain: Treatment & Prevention without Drugs, Surgery, or Chiropractic Sessions (Fitness Sutra Book 4)

This book is a step by step guide to understanding the Lower Back Pain (LBP) problem and providing a real life solution for that. Through this book, I teach you which movements and positions can cause you pain and which ones can alleviate pain. Aided by 100 illustrations, I guide you to what remedies can be started immediately at home to decrease the pain, including hot/cold treatments, Myofascial Release (MFR), strengthening and stretching exercises. I also give you ergonomic tips on how to protect your back while sitting, standing, lifting objects, lying down, driving etc. thus preventing the onset of low back pain in future. What to Expect From This Book? Introduction to Low Back Pain Muscles that Support your Lower Back –How their Weakness or Tightness can lead to Low Back Pain Anatomy of Spine First Aid for Low Back Pain Myofascial Release Gluteus Maximus Myofascial Release Gluteus Medius & Minimus Myofascial Release Piriformis Myofascial Release Strengthening Exercises for Back Easy Strengthening Exercises for Back Pelvic Tilt (Back Imprinting) Back Imprinting with One Leg Raise Back Imprinting with One Leg Raise 2” Back Imprinting with One Knee to Chest Back Imprinting with Both Knees to Chest Back Imprinting with Knees Pressing on the Ball Back Imprinting with Heel Slide Bridging with Arms by Side of Body Bridging with Arms across the Chest Bridging with Single Leg Raise Bridging with Single Leg Marching Planks Side Planks Upper Chest Raise on Forearms Chest Raise till Navel (Cobra Pose) Superman Pose Opposite Arm & Leg Raise in all Fours Single Leg Raise in Prone Pelvic Tilt on Physio ball Pelvic Side to Side Shift Pelvic Side to Side Shift with Pelvic Tilt Pelvic Tilt with Leg Marching Pelvic Tilt with Leg Raise on Physio Ball Medium Strengthening Exercises for Back Back Imprinting with Alternate Arm & Leg Stretch Back Imprinting with Feet on the Ball Back Imprinting with Arms and Legs raise and Partial Sit-up Rolling To & Fro Plank with Single Leg Raise Side Plank with One Leg Abduction Diagonal Arm / Leg Extension with Weight Cuffs Bridging with Legs on Physio Ball Superman Exercise with both Arms & Legs Raise Abdominal Crunch on Physio Ball Side Abdominal Crunches Bridging with Head on Physio Ball Pelvic Tilt with Single Leg Raise Advanced Strengthening Exercises Plank Walk Side Plank with Leg Flexion & Extension Seated Trunk Twists with Medicine Ball Seated Trunk Twists with Med Ball on Physio Ball Bridging with Single Leg Raise from Physio Ball Rolling Push-ups with Medicine Ball Weighted Superman with Medicine Ball Medicine Ball Fly on Physio Ball Stretching Exercises for Back Lower Back Twist Child’s Pose Pelvic Tilt Cat & Camel Pose Piriformis Figure of Four Stretch Lying Down Figure of Four Stretch Supine Piriformis Stretch Buttocks Stretch for Piriformis Muscle Quick Stretching Exercises at Workplace L Shaped Body Stretch Forward Bends in Sitting Position Seated Spine Twists Standing Side Bends Standing Backwards Bend Management of Acute / Chronic Back Pain in case of Exaggerated Lumber Curve Management of Acute / Chronic Back Pain in case of Flattened Lumber Curve Lying Face Down on Abdomen Extension on Forearm from Face Down Lying on Abdomen Extension on Hands from Face Down Lying On Abdomen Extension in Standing Leg Flexion from Lying Down on Back Flexion in Sitting Flexion in Standing Lying Face Down on Abdomen with Hip Shifted Away from Pain Site Extension on Forearm from Face Down on Abdomen with Hip Shifted Away from Pain Site Extension on Arm from Face Down on Abdomen with Hip Shifted Away from Pain Site Design your Treatment Plan Deep Relaxation with Sectional Breathing – An Effective Way to Release Chronic Stress and thus Manage Chronic Back Pain Alternate Back Ache Treatments Bonus