10 of 11 people found the following review helpful
Simple exercises to make a big difference,
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This review is from: Multifidus Back Pain Solution: Simple Exercises That Target the Muscles That Count (Paperback)
Jim Johnson has put a lot of research into his book about the mysterious multifidus muscles in the lower back, to supplement his years of experience treating patients with lower back pain. The style is accessible - you don't have to be an expert on physiotherapy to understand anything as it's all explained for you.
All of it is distilled into the centre-piece of the book, which is the simple set of exercise alternatives you can do to strengthen the multifidus muscles which flank the spine on either side. These muscles are apparently always weaker in back pain sufferers, so it makes perfect sense to try and strengthen them if you can. Jim Johnson describes 6 different alternative exercises that will do this, so you can choose the one to suit you, and vary it if you want to.
You only need to do one of the exercises, and then do the exercise you pick. The exercise should only take 5 minutes or less out of your day. No need for special clothes or equipment, no need to do daily (3x per week recommended to strengthen, 1x per week to maintain) which is nothing if it either reduces the frequency or level of pain you experience with your back.
He explains the importance of how you do the exercises and particularly the terminology and what's significant about the number of repetitions you do, the intensity rather than assuming you know it.
Well worth trying to see if this holds the key to reducing your back pain, as it's something easy to keep doing over the long term.