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.