Practical Solutions for Back Pain Relief : 40 Mind-Body Exercises to Move Better, Feel Better, and Relieve Pain Permanently

Relieve back pain with 40 easy-to-follow mind-body exercises from Practical Solutions for Back Pain Relief Whether you’ve recently injured your back or suffer from chronic discomfort, you know the impact pain has on your daily life. In Practical Solutions for Back Pain Relief, “mobility maker” Dana Santas CSCS, E-YRT shares the physical and mental exercises she teaches professional athletes to relieve your back pain without drugs or surgery. With exercises designed to help you build the strength and flexibility you need to support healthy, pain-free movement throughout your spine, this is a proactive plan to heal from back pain. Practical Solutions for Back Pain Relief includes: Back Pain Basics explaining how our backs work and why they hurt 40 Illustrated Exercises improving posture, mobility, core strength, and pain relief Mind-Body Tips and Strategies relieving pain and preventing it in the future Strengthen your core, reduce pain, and heal your back with the exercises from Practical Solutions for Back Pain Relief Title Page Copyright Page Dedication Contents Introduction Part One: Back Pain Basics Chapter 1: Why Your Back Hurts Chapter 2: The New Exercise Program Part Two: The Exercises Chapter 3: Exercises to Relieve Pain Phase One Diaphragmatic Breathing with Legs Elevated Legs Up the Wall Child’s Pose Seated Figure-Four Hip Opener Supported Warrior Hip Flexor Stretch Supported Back-Release Squat Phase Two Breathing Bridge on Chair Kneeling Lunge Gate Pose Cat Flow Supine Figure-Four Stretch Child’s Pose with Reach Mind-Body Exercises 10-Breath Breathing Break Progressive Muscle Relaxation 20-Breath Backward Count for Sleep Chapter 4: Exercises to Regain Strength and Mobility Phase One Breathing Bridge Sphinx with Head Turns Roll-Into-a-Ball Core Exercise Cobra Seated Bent-Knee Twist Bent-Knee Down Dog with Pedal Out Standing Side Bend Supine Double Bent-Knee Twist Supine Figure-Four Twist Bent-Knee Straddle Stretch Phase Two Flowing Bridge Windmill Twist Segmented Forearm Plank Side Forearm Plank Locust Kneeling Lunge with Reach 90/90 Seated Twist Pigeon Seated Hamstring and Hip Stretch Mind-Body Exercises Seated Posture Exercise with 10-Breath Breathing Break Chapter 5: Exercises for Maintenance and Prevention Breathing Bridge Walking with Awareness of Gait Mechanics Warrior Hip Flexor Stretch Supine Single-Leg, Bent-Knee Twist Flowing Chair Squat Cat Flow Supported Back-Release Squat Legs Up the Wall Mind-Body Exercises Seated Posture Exercise with 10-Breath Breathing Break Compassion Meditation Chapter 6: Additional Therapies for Back Pain Resources References Acknowledgments About the Author "Relieve back pain with 40 easy-to-follow mind-body exercises. Whether you've recently injured your back or suffer from chronic discomfort, you know the impact pain has on your daily life. But you don't have to choose between drugs and surgery just to resume everyday activities. In [this book], Dana Santas, CSCS, E-YRT shares the physical and mental exercises she teaches professional athletes to relieve your back pain now and prevent it in the future. [This book] gives you 40 illustrated exercises that forge a mind-body connection and help you focus on building the strength and flexibility you need to support healthy, pain-free movement throughout your spine. These easy-to-follow exercises empower you to take a proactive approach to your health and offer a proven plan to take your life back from pain."--Page 4 of cover