Synopses & Reviews
If you suffer from back pain, as 85 percent of Americans do, you may think there is no way to bring about a complete end to your pain. Books, videos, and even doctors offer ways to manage the pain, but not to stop it. Finally there is a solution. andlt;Iandgt;Overcome Neck andamp; Back Pain,andlt;/Iandgt; the international bestseller, provides a means to end your back pain permanently through an easy-to-follow four-part program of structural analysis and correction, stretching, strengthening, and relaxing. andlt;BRandgt; Kit Laughlin spent years suffering from back pain, and, in search of relief, even traveled to Japan, where he found the solution. Using the principles of hatha yoga, he developed a combination of Eastern and Western medicine that provides a way to stop back pain and even protect oneself from future injury. andlt;BRandgt; Through clear, instructive photos and easy-to-follow instructions andlt;Iandgt;Overcome Neck andamp; Back Painandlt;/Iandgt; shows the beginner how to use stretching, strengthening, and relaxation to end the pain. andlt;Iandgt;Overcome Neck andamp; Back Painandlt;/Iandgt; also provides instruction in more advanced techniques, with an explanation of the principles behind the movements. The comprehensive text offers solutions for athletes and nonathletes, old and young alike. andlt;BRandgt; If you've given up hope of curing your back pain, andlt;Iandgt;Overcome Neck andamp; Back Painandlt;/Iandgt; provides the sensible solution you need.
About the Author
Kit Laughlinandlt;/bandgt; studied oriental medicine during a five-year stay in Japan and, on his return to Australia, was the Japanese ambassador's personal shiatsu practitioner. In 1988 he was asked to treat the prime minister of Japan during his visit to Australia, the first time a Westerner had been asked to provide such a service.andlt;BRandgt;Laughlin was awarded a Master of Letters degree in 1992 from the Science Faculty of the Australian National University, and currently is doing research for a Ph.D. dissertation in which back pain is the key case study.andlt;BRandgt;Laughlin originated the Posture andamp;amp; Flexibility and Strength andamp;amp; Flexibility courses that have been run by the Australian National University Sports Union for the last eleven years. Assisted by fourteen teachers whom he trained, Laughlin has taught these courses to thousands of students of all ages and levels of fitness, with proven results. He is the presenter of the acclaimed Overcome Neck andamp;amp; Back Pain seminars and the author of a forthcoming book, andlt;Iandgt;Introduction to Posture andamp;amp; Flexibility.andlt;/Iandgt;
Table of Contents
andlt;Bandgt;CONTENTSandlt;/Bandgt;andlt;BRandgt;ILLUSTRATIONSandlt;BRandgt; andlt;Bandgt;PREFACEandlt;/Bandgt;andlt;BRandgt;WHY THE INTEREST IN NECK AND BACK PAIN? andlt;ULandgt;andlt;Iandgt;What is this book about?andlt;BRandgt; What can I do?andlt;BRandgt; Who should use this book?andlt;BRandgt; How this book is set outandlt;BRandgt; Cautionsandlt;/Iandgt;andlt;/ULandgt;andlt;BRandgt;andlt;Bandgt;INTRODUCTIONandlt;/Bandgt;andlt;BRandgt;BACKGROUND TO THE APPROACHandlt;BRandgt;andlt;ULandgt;andlt;Iandgt;Shoshin Centerandlt;BRandgt; Case studies from the clinicandlt;BRandgt; Posture andamp;amp; Flexibility at the Australian National Universityandlt;BRandgt; Contact address and e-mailandlt;/Iandgt;andlt;/ULandgt;andlt;BRandgt;andlt;Bandgt;CHAPTER ONEandlt;/Bandgt;andlt;BRandgt;SELF-DIAGNOSISandlt;BRandgt;andlt;ULandgt;andlt;Iandgt;What is covered in this chapter?andlt;BRandgt; Pelvic obliquityandlt;BRandgt; How to determine if you have one hip lower than the otherandlt;BRandgt; i) one hip is lifted higher than the otherandlt;BRandgt; ii) both hips are lifted by the test, but one higher than the otherandlt;BRandgt; iii) both hips are lifted about the sameandlt;BRandgt; The heel insertandlt;BRandgt; How thick should the insert be?andlt;BRandgt; What if I make a mistake?andlt;BRandgt; Other indicators of pelvic obliquityandlt;BRandgt; How to determine whether muscular causes of problems like sciatica are presentandlt;BRandgt; How to determine your patterns of muscular tensionandlt;/Iandgt;andlt;/ULandgt;andlt;BRandgt;FLOW CHART FOR TESTING MUSCLE IMBALANCESandlt;BRandgt;TEST AND EXERCISE CHECK LISTandlt;BRandgt; andlt;UL andgt;andlt;Iandgt;How often should I stretch?andlt;BRandgt; The general principles of good stretching, at a glance:andlt;/Iandgt;andlt;/ULandgt;andlt;BRandgt;andlt;Bandgt;CHAPTER TWOandlt;/Bandgt;andlt;BRandgt;REHABILITATION STRETCHING EXERCISESandlt;BRandgt; andlt;ULandgt;andlt;Iandgt;Limitsandlt;BRandgt;Static stretchingandlt;BRandgt; Ballistic stretchingandlt;BRandgt; The Posture andamp;amp; Flexibility approach to stretchingandlt;BRandgt; How to breatheandlt;BRandgt;Benefits of warmthandlt;BRandgt;Why photographs?andlt;/Iandgt;andlt;/ULandgt;andlt;BRandgt;REHABILITATIONandlt;BRandgt; LOWER BACK EXERCISESandlt;BRandgt; andlt;ULandgt; andlt;Iandgt;1. Seated forward bendandlt;BRandgt; 2. Seated side bend and rotationandlt;BRandgt; 3. Lying rotationandlt;BRandgt; 4. Partner-assisted lying rotationandlt;BRandgt; 5. Buttock and hip flexorandlt;BRandgt; 6. Seated hipandlt;BRandgt; 7. Lying hipandlt;BRandgt; 8. Table-top hipandlt;BRandgt; 9. Hip flexorsandlt;BRandgt; 10. Trunk side bendingandlt;BRandgt; 11. Hamstringsandlt;/Iandgt;andlt;/ULandgt;andlt;BRandgt;MIDDLE BACK EXERCISESandlt;BRandgt; andlt;ULandgt; andlt;Iandgt;12. Seated rotationandlt;BRandgt; 13. Upper back on all foursandlt;BRandgt; 14. Middle and upper backandlt;/Iandgt;andlt;/ULandgt;andlt;BRandgt;NECK EXERCISESandlt;BRandgt;andlt;ULandgt; andlt;iandgt;15. Partner shoulder depressandlt;BRandgt; 16. Chin to chestandlt;BRandgt; 17. Neck side bendandlt;BRandgt; 18. Neck forward and side bendandlt;BRandgt; 19. Neck backward and side bendandlt;BRandgt; 20. Neck rotationandlt;BRandgt; 21. Chin-to-chest variationsandlt;/Iandgt;andlt;/ULandgt;andlt;BRandgt;andlt;Bandgt;CHAPTER THREEandlt;/Bandgt;andlt;BRandgt;PREVENTIONandlt;BRandgt; andlt;ULandgt; andlt;Iandgt;22. Advanced forward bendandlt;BRandgt; 23. Advanced forward and side bendandlt;BRandgt; 24. Advanced rotationandlt;BRandgt; 25. Advanced buttock and hip flexorsandlt;BRandgt; 26. External hip rotator (piriformis)andlt;BRandgt; 27. Front thigh (quadriceps)andlt;BRandgt; 28. Backward bend over supportandlt;BRandgt; 29. Backward bend from floorandlt;BRandgt; 30. Standing calfandlt;BRandgt; 31. Standing side bendandlt;BRandgt; 32. Lying side bendandlt;BRandgt; 33. Middle and upper back backward bendandlt;/Iandgt;andlt;/ULandgt;andlt;BRandgt;STRENGTHENING EXERCISESandlt;BRandgt; andlt;ULandgt; Matching training to expected demandandlt;BRandgt; andlt;Iandgt;34. Abdominal curlandlt;BRandgt; 35. Abdominal curl over supportandlt;BRandgt; 36. Back uncurlandlt;BRandgt; 37. Trunk rotationandlt;BRandgt; 38. Trunk rotation with weightandlt;/Iandgt;andlt;/ULandgt;andlt;BRandgt;ADVANCED STRENGTHENING EXERCISE (PREVENTION)andlt;BRandgt; andlt;ULandgt; andlt;Iandgt;39. Knee liftandlt;/Iandgt; andlt;/ULandgt;andlt;BRandgt;PLANNING A TOTAL ROUTINEandlt;BRandgt; andlt;ULandgt; andlt;Iandgt;Frequency of exerciseandlt;BRandgt; Sets and repsandlt;BRandgt; Working habitsandlt;BRandgt; Speed of movementsandlt;BRandgt; The importance of restandlt;BRandgt; The place of aerobic exerciseandlt;BRandgt; Lifting things in everyday lifeandlt;BRandgt; The daily sixandlt;BRandgt; For low back painandlt;BRandgt; For middle back painandlt;BRandgt; For upper back and neck painandlt;BRandgt; For wbole-body supplenessandlt;BRandgt; Pointers to chapter four, causes, and chapter five, relaxation techniques andlt;/Iandgt;andlt;/ULandgt;andlt;BRandgt;andlt;Bandgt;CHAPTER FOURandlt;/Bandgt;andlt;BRandgt;THE CAUSES OF NECK AND BACK PAINandlt;BRandgt; andlt;ULandgt; andlt;Iandgt;Why do we suffer back pain?andlt;BRandgt; Chiropractic and osteopathyandlt;BRandgt; Oriental medicineandlt;BRandgt; Acute painandlt;BRandgt; Chronic painandlt;BRandgt; Muscle tension as causeandlt;BRandgt; Other factors contributing to neck and back painandlt;BRandgt; What is good posture?andlt;BRandgt; Tests of leg-length inequalityandlt;BRandgt; What effects can uneven hips have on the body?andlt;BRandgt; How thick should my heel lift be?andlt;BRandgt; Is right- or left-handedness related to the problem?andlt;BRandgt; Adding another layer to the argumentandlt;BRandgt; Shortcomings with the idea of causeandlt;BRandgt; Workshop experiencesandlt;BRandgt; Choice of bedandlt;/Iandgt;andlt;/ULandgt;andlt;BRandgt;andlt;Bandgt;CHAPTER FIVEandlt;/Bandgt;andlt;BRandgt;RELAXATION TECHNIQUESandlt;BRandgt; andlt;ULandgt; andlt;Iandgt;Practical Stress Management seminarsandlt;BRandgt; Why relax?andlt;BRandgt; Relaxation methodandlt;BRandgt; Guided visualization and healing the bodyandlt;BRandgt; A script for relaxation and visualizationandlt;/Iandgt; andlt;/ULandgt;andlt;BRandgt;ACKNOWLEDGMENTSandlt;BRandgt; REFERENCESandlt;BRandgt; andlt;ULandgt; andlt;Iandgt;Further reading (annotated)andlt;/Iandgt;andlt;BRandgt; andlt;/ULandgt;QUICK REFERENCEandlt;BRandgt; andlt;Bandgt;ILLUSTRATIONSandlt;/Bandgt;andlt;BRandgt;andlt;ULandgt;andlt;Iandgt;Heel insertandlt;BRandgt; Where am I sore?andlt;BRandgt; The Contract-Relax (C-R) approach to stretchingandlt;BRandgt; Muscles stretched in exercise 1andlt;BRandgt; Right hip in the intermediate position showing stretched muscles in exercise 5andlt;BRandgt; Three ways the sciatic nerve may exit the pelvisandlt;BRandgt; Psoas, iliacus (iliopsoas), and quadratus lumborumandlt;BRandgt; Exaggerated lumbar curve caused by tight iliopsoasandlt;BRandgt; Schematic showing quadratus lumborum, as stretched in exercise 10andlt;BRandgt; Hamstring muscle from side; biceps femorisandlt;BRandgt; The three hamstring musclesandlt;BRandgt; Levator scapulae, and detail of suboccipitalsandlt;BRandgt; Front and side neck musclesandlt;BRandgt; Possible entrapment of nerves by scalene musclesandlt;BRandgt; Muscles of the front and inside of the legandlt;BRandgt; Muscles of the lower legandlt;BRandgt; Sciatic nerve runs down back of legandlt;BRandgt; Schematic of hip muscles affected in exercise 31andlt;BRandgt; Upper body muscles, and changes accompanying agingandlt;BRandgt; Why the conventional situp can injure the lower backandlt;BRandgt; Class II leverandlt;BRandgt; Exercise 36 strengthens the trunk in the necessary range of movementandlt;BRandgt; Correct form in exercise 37andlt;BRandgt; One theory of back weaknessandlt;BRandgt; The three curves of the spinal column act as a shock absorberandlt;BRandgt; Schematic of spine, vertebral bodies and discandlt;BRandgt; Posterolateral (back-side) extrusion of intervertebral disc impinging on nerve rootandlt;BRandgt; Schematic showing significance of leg-length differenceandlt;BRandgt; Schematic of good postureandlt;BRandgt; Effects of pelvic obliquity on the shape of spineandlt;BRandgt; Simple model of possible effects of leg-length differenceandlt;BRandgt; Schematic of rowingandlt;BRandgt; As leg extends, hip joint ligaments tighten around neck of femur andlt;/Iandgt;andlt;/ULandgt;