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Treat Your Own Spinal Stenosis Paperback – 29 Apr 2010

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Product details

  • Paperback: 108 pages
  • Publisher: Dog Ear Publishing, LLC (29 April 2010)
  • Language: English
  • ISBN-10: 1608445623
  • ISBN-13: 978-1608445622
  • Product Dimensions: 21 x 0.6 x 28 cm
  • Average Customer Review: 4.2 out of 5 stars  See all reviews (12 customer reviews)
  • Amazon Bestsellers Rank: 491,885 in Books (See Top 100 in Books)

More About the Author

See the author's website www.bodymending.com for more about the author and his specialized books.

Treat You Own Rotator Cuff
The 5-Minute Plantar Fasciitis Solution
Treat Your Own Tennis Elbow
Treat Your Own Achilles Tendinitis
Treat Your Own Knee Arthritis
Treat Your Own Spinal Stenosis
Treat Your Own Hand and Thumb Osteoarthritis

Product Description

From the Author

Chapter 1 "Here's What's Going On With Your Back" starts out by going over the parts of your back you need to know about in order to get it better. I've included over 30 pictures in this section, so you'll be spending a lot more time looking at pictures than you will reading boring explanations. Then, after you know about how your back is put together, the chapter explains how the process of spinal stenosis occurs. There are three distinct stages your spine goes through as you get older, and readers might be interested to find out that these changes start with the disc. The chapter ends with some good news though - there are lots of people walking around with spinal stenosis that have NO pain. How can this be? This chapter will tell you - it's more important how your back functions, than how it looks on a X-ray...

Chapter 2 "What Will Happen To Your Back Over the Long Run?" looks at what happens to people with spinal stenosis when researchers follow them over time. Readers will be interested in knowing that a good number of scientific studies have shown us that when spinal stenosis patients are followed for years and treated conservatively (without surgery), many actually improve over the long run.

Chapter 3 is titled "Tune-Up #1: Making Your Back Much Stronger" and shows you five multifidus strengthening exercises. If you don't know what a multifidus muscle is, or that's its a key stabilizer of your back, well, you'll know all about it by the end of the chapter - and how to make it stronger fast!

Chapter 4 "Tune-Up #2: How to Make Your Back More Flexible" teaches you how to make your back less stiff and more flexible. It doesn't take a million stretches - just three - and if you do them correctly, you should be able to make your back much less stiff with less than 5 minutes a day of stretching. Sound too good to be true? Not if you've read the stretching research I cite in the book...

Chapter 5 is titled "Tune-Up #3: How to Improve Your Proprioception". The latest research is now telling us that people with low back pain have impaired proprioception in their spines. After reading this chapter, you'll know all the in's and out's of proprioception - and how to improve it!

Chapter 6 "Putting It All Together: The Six-Week Program" pulls together all the exercises in the book and puts them in one place so you'll know how to get started. It's here you are told exactly what to do each day, and how many times a day to do it. This chapter contains 6-weeks' worth of exercise sheets so you can keep track of your exercise progress. While the exercises take less than 10 minutes a day to do, making progress with them is the key to getting better - and this chapter will help you do just that.

Chapter 7 is "Measuring Your Progress" and contains a handy scale you can use to measure improving back function, and Chapter 8 are the references - the entire book is completely based on published research studies from peer-reviewed journals and randomized controlled trials.

• At 98 pages, I wrote this book so the reader could finish it in a few hours, and have all the tools they need to improve the function of their back and decrease their pain. Additionally, I have also written it in a little larger print, so those with vision problems will have an easy time reading it. Not only will these exercises help the person who has spinal stenosis, but they are also great exercises to keep anybody's spine in good shape.

You can learn more about the author and his books at bodymending.com

About the Author

Jim Johnson, P.T. is a physical therapist who has spent over nineteen years treating both inpatients and outpatients with a wide range of pain and mobility problems. He has written many books based completely on published research and controlled trials including Treat Your Own Knee Arthritis, The Sixty-Second Motivator, Treat Your Own Rotator Cuff, The 5-Minute Plantar Fasciitis Solution, Finding Happiness in a Frustrating World, Exercise Beats Depression and Treat Your Own Tennis Elbow. His books have been translated into other languages and thousands of copies have been sold worldwide.

Besides working full-time as a clinician in a major teaching hospital and writing books, Jim Johnson is a certified Clinical Instructor by the American Physical Therapy Association and enjoys teaching physical therapy students from all over the United States.

Customer Reviews

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Most Helpful Customer Reviews

5 of 5 people found the following review helpful By Marce on 30 Dec. 2012
Format: Paperback Verified Purchase
great book, am currently going through the exercises, and feel slight improvement. The beauty of the book is you are able to read text which is easy to understand, and although the exercises may seem simple and not very long, it encourages you to exercise daily. instructive explanations of each exercise, and you can photocopy the exercise plan to help you record.
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3 of 3 people found the following review helpful By Beth on 30 April 2014
Format: Paperback
I purchased this to read after my dad was diagnosed with Spinal Stenosis. I found it incredibly helpful in explaining exactly what the condition was in a way that even a layperson like me could understand. The numerous illustrations made it so much easier to really visualize the medical information. I found myself thinking "Oh! That's what that means!" many times while reading.

I found the exercise sections to be very well laid out and easy to understand. I really enjoyed the worksheets the author provided detailing which exercises you needed to do on which day. They have been very helpful in keeping track of everything. Although we are still in the first few days it's nice to be able to check off exercises as we complete them.

While my dad is the one who was diagnosed I've been doing the exercises along with him and I already feel my back is growing stronger and more flexible.

I am so glad I found this book and I definitely highly recommend it!
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1 of 1 people found the following review helpful By Detrucci on 19 April 2014
Format: Paperback
This is a perfect book for anyone who has spinal stenosis (Spinal stenosis is what older people tend to get in their lower back that feels like arthritis due to either years and years of hard work or lack of use.
This book shows many many ways in which you can improve your back but it all starts with the first step. Luckily the long explanations of the reasoning is backed up by pictures to help speed up your understanding with what the author is trying to explain. There are a lot of big words which younger age will not be able to read with a focused mind. This is why I give the book 4 instead of 5. But the difficult to read part aside, once you get into it...it really is a fun and interesting read. Well I say fun, but the positivity starts after around page 20, Before that you may get very discouraged at reading about all the damage your body has. It may feel impossible to heal at this point, but do not worry. This book takes you through the good and the bad. I learned lots of new things from this that I never thought would be in the book. The author really has a lot of knowledge in this area. It is obvious Jim Johnson has done a lot of research.
Once you read the ins and outs of why and how you have the problem, The book has a six week program that you can follow. This six week program is the perfect foundation to start healing your body in a natural way. The six week program Includes stretches and exercises to soften out the bone section and help get your spine moving again. If you follow it you are well on your way to reversing the effects of Spinal Stenosis.
The writing style of the book is a steep learning curve but the diagrams are the perfect helping tool.
Read more ›
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1 of 1 people found the following review helpful By Dr. Michael Provitera on 16 April 2014
Format: Paperback
Jim Johnson is a forthright author that puts it all on the line with this book. After reading it, I was happy with the knowledge I gained. I felt that Johnson did the necessary research that the layperson just could not do on their own....or if they did, it would take a year of researching the subject matter. Here, it is all in one place, easy to read and apply. Johnson gathered the anatomical/physiological information that matters to the reader most. By pointing out where the information comes from Johnson is accurate and true to the reader. People are much more likely to do exercises when they know why they need to work at it based on proven effectiveness. Like goal setting, you want to be specific and not vague---Johnson makes the subject matter specific but enjoyable to read. He did the necessary research to contribute to his book. For that reason, I strongly recommend this book. Another positive side is that Johnson sets the playing field for a self-improvement plan. One that is effective and efficient in delivering what I need in a concise way. His exercises and suggestions (i.e., use of ankle weights) is very helpful. I probably would include a little Yoga to the routine but even so, I noticed that he did a partial tree pose and that is really important to strength and balance. The pictures in the book are perfect and well placed. After reading this book, I realize that Jim Johnson cares deeply for his clients and when you buy his book, you feel as if you are in a session with him each time you pick it up. For this reason, I strongly recommend this book!
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15 of 17 people found the following review helpful By W. Drzazga on 4 Oct. 2012
Format: Paperback Verified Purchase
I bought this book about 6 months ago and followed the regime described. I found the book reasonably informative and to some degree useful but in the meantime I bought and read some other books and watched few videos all about lower back pain or back pain in general.
I can recommend this book only as a starter though as there are other more informative and comprehensive alternatives costing about 5 pounds each. Costing more than 20 pounds this book is hugely overpriced and by no means covers all you would like to know about your back and your back pain. There is limited number of exercises and you may need more comprehensive approach to find what works for you.
Personally, I found pilates back books and videos much more useful and helping. Three stars for this one - maximum.
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