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7 Steps to a Pain-Free Life: How to Rapidly Relieve Back and Neck Pain Paperback – 1 Oct. 2001

by Robin McKenzie (Author), Craig Kubey (Author)

360 ratings

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A world-renowned physical therapist shares his innovative program for rescuing patients from a life of pain, showing easy exercises that immediately alleviate pain, and providing preventive measures for staying out of pain. Reprint.

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7 Steps To A Pain-Free Life: How to Rapidly Relieve Back, Neck and Shoulder Pain
Robin McKenzie

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About the Author

Robin McKenzie is an internationally acclaimed physical therapist who has spent the last 40 years perfecting the McKenzie Method. In 1990 he was named Officer of the Most Excellent Order of the British Empire (OBE) by Queen Elizabeth II. In January 2000 in the New Year Honors, the Queen appointed him to an even higher order, naming him a Companion of the New Zealand Order of Merit (CNZM). He died in 2013.
Craig Kubey is the author of seven previous books.

Robin McKenzie is an internationally acclaimed physical therapist who has spent the last 40 years perfecting the McKenzie Method. In 1990 he was named Officer of the Most Excellent Order of the British Empire (OBE) by Queen Elizabeth II. In January 2000 in the New Year Honors, the Queen appointed him to an even higher order, naming him a Companion of the New Zealand Order of Merit (CNZM). He died in 2013.
Craig Kubey is the author of seven previous books.

Product details

Publisher ‏ : ‎ Plume; Reissue edition (1 Oct. 2001)
Language ‏ : ‎ English
Paperback ‏ : ‎ 208 pages
ISBN-10 ‏ : ‎ 0452282772
ISBN-13 ‏ : ‎ 978-0452282773
Dimensions ‏ : ‎ 18.42 x 1.91 x 24.13 cm

Best Sellers Rank: 884,397 in Books (See Top 100 in Books)
- 14,609 in Illnesses & Conditions

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360 ratings

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Robin McKenzie
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Robin McKenzie is a world-renowned physical therapist who has spent the last 40 years perfecting the McKenzie Method. He was named Officer of the Most Excellent Order of the British Empire by Queen Elizabeth II in 1990. In January 2000, the Queen named him to an even higher order, a Companion of the New Zealand Order of Merit.
Photo by McKenzie Institute International [CC BY-SA 3.0 de (http://creativecommons.org/licenses/by-sa/3.0/de/deed.en)], via Wikimedia Commons.
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Craig Kubey
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Customers find the book's exercises effective and easy to do, with one mentioning clear photographs of the recommended exercises. The book helps relieve pain, and customers consider it good value for money.

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Effectiveness Value for money Pain relief Ease of use Photo quality

14 customers mention ‘Effectiveness’14 positive0 negative

Customers find the book effective and informative, providing easy-to-understand guidance and useful exercises.

"...I can now carry out excercises amd have started going swimming also, both things which were unthinkable a few weeks ago...." Read more

"...the same techniques to treat many sports team members and coaches with excellent results and can thoroughly recommend this book to anyone that..." Read more

"The best part of the book is that the exercises are simple and effective...." Read more

"...nt care just want it fixed - the actual exercises are easy to do, well explained and have good photos - do the job straightaway THANK YOU!" Read more

7 customers mention ‘Value for money’7 positive0 negative

Customers find the book to be good value for money.

"Well worth reading. Really helped me." Read more

"...Well worth reading ." Read more

"This is definitely worth reading - the book is easy to follow and has simple steps to help you with your back and if you practice them regular, they..." Read more

"Really great book. The exercises helped and have certainly relieved a lot of the pain I was in, although not completely." Read more

6 customers mention ‘Pain relief’6 positive0 negative

Customers report that the book helps relieve pain, with one customer noting significant improvements in comfort levels.

"...Now for just a few GBP, my pains have virtually all but disappeared and my quality of life has improved no end...." Read more

"Easy to understand useful guidance on managing back and neck pain. Helped a lot with reducing my neck pain...." Read more

"Really great book. The exercises helped and have certainly relieved a lot of the pain I was in, although not completely." Read more

"...book with everything you need to help relieve and help yourself with neck and back problems. It has made a real difference to my comfort levels." Read more

3 customers mention ‘Ease of use’3 positive0 negative

Customers find the exercises in the book easy to do.

"The best part of the book is that the exercises are simple and effective...." Read more

"...the pain etc etc - dont care just want it fixed - the actual exercises are easy to do, well explained and have good photos - do the job straightaway..." Read more

"...worth reading - the book is easy to follow and has simple steps to help you with your back and if you practice them regular, they really do work." Read more

3 customers mention ‘Photo quality’3 positive0 negative

Customers appreciate the photos in the book, with one mentioning clear photographs of the recommended exercises.

"...photo illustrations look dated and of minimal quality, but good enough to illustrate the (simple) points being made...." Read more

"...fixed - the actual exercises are easy to do, well explained and have good photos - do the job straightaway THANK YOU!" Read more

"An excellent, simply laid out book with clear photographs of the recommended exercises." Read more

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Frustrated golfer
Has improved my quality of life no end
Reviewed in the United Kingdom on 30 October 2012
Verified Purchase

For years I have been experiencing back pain, both upper and lower, in addition to neck pain caused by the upper back pain spreading to my shoulders and then subsequently into my neck. I have spent a fortune on treatments (oeteopathy, physiotherapy, etc) and all to no avail. Yes, they provided immediate relief but invariably after just a few days the pains were back.

Now for just a few GBP, my pains have virtually all but disappeared and my quality of life has improved no end. All as a result of both the excercises described in this book, in combination with the McKenzie lumbar support roll at my chair at work.

The roll I purchased about 4 weeks ago and use it at the office (I work with a computer all day long!). The excercises I try to do religiously 5 times each day - in the morning while still in bed, at about 11am (instead of going for elevenses!), during my lunch break, at about mid afternoon and later at home before going to bed.

Both the excercises, combined with the back roll, have all but eradictaed my back pains. I feel just a few twinges now and again, but no where near as bad a previously. In fact I haven't been for any back more treatment (osteo, physio) during the past 3 weeks and doubt I shall need to go in the near future, touch wood.

What is so astounding is that I didn't realise that my bad posture and habits were causing me so much pain and discomfort. Now I feel like a new person - no longer with pains nor grumpy in the mornings. I can now carry out excercises amd have started going swimming also, both things which were unthinkable a few weeks ago. So thank you Robin McKenzie, you've saved my back!!

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Mr. K. Wright
Do you have back or neck pain, then read this book.
Reviewed in the United Kingdom on 23 September 2020
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I bought this to replace my original Treat You Own Back and Neck books that got damaged. I have been using them and the Robin McKenzie Methods for over 20 years with great success. I have used the same techniques to treat many sports team members and coaches with excellent results and can thoroughly recommend this book to anyone that suffers back or neck pain.

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Mac-in-tosh
Good book, simple and effective exercises, but a bit expensive
Reviewed in the United Kingdom on 15 October 2012
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The best part of the book is that the exercises are simple and effective. I have been to see an osteopath many times in my life and not one of them ever suggested backwards extension exercises to help posture and to help relieve back pain (maybe to keep customers coming back), so this seems to be McKenzie's biggest contribution/discovery.

The book itself is printed on cheap paper and the photo illustrations look dated and of minimal quality, but good enough to illustrate the (simple) points being made.

The recommendations for posture are good. Many of us allow poor posture to lead to a flattening of the lower back, a reduction in the natural shock absorbing, strong arch, which McKenzie refers to as lordosis. The correct medical term for the flat lower back nowadays is 'hypolordosis', with hyperlordosis being excessive curvature. As McKenzie intimates most back problems are probably due to a lack of curvature, and often caused by poor posture after exercise/physical activity. This all makes perfect sense, and is confirmed by trying the exercises for two weeks and the one paper I managed to find on hypolordosis that looked at the effectiveness of simple exercises to increase the flexibility of the lumbar region and correcting both hypo and hyperlordosis. The exercises used in the study were similar to those recommended by McKenzie.

My own feeling is the book is content light for the price, and that there are other effective exercises and techniques for dealing with acute pain, which don't get much of a mention, or don't get mentioned at all. For example, when talking about sitting, why not go further and recommend abandoning the chair/sofa at home, and use the floor, sitting cross legged, or squatting to help with back and hip flexibility. In terms of release of tight tissue and muscle, what about use of a foam roller, or ball to help, or deep tissue massage?

It strikes me, recently having discovered that I cannot 'deep squat' very easily (or safely), because of lack of hip and hamstring flexibility causing what is sometimes called 'butt wink' (a flattening of the spine, and then reverse curvature as I go deeper into a squat), that flexibility of other parts of the body have an impact on the way we sit, move, lift, walk, run, that deserve attention, with hip flexibility and thoracic (upper back) extension being two areas that could compliment the simple and limited number of exercises that McKenzie recommends.

Exercises to develop and maintain core strength (including hip strength, which is also as important) also get ignored, as these again would compliment the McKenzie exercises. Hopefully these can be addressed in later versions of the book.

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Jo
old but does the job
Reviewed in the United Kingdom on 27 March 2019
Verified Purchase
Loads too many chapters about how you got the pain etc etc - dont care just want it fixed - the actual exercises are easy to do, well explained and have good photos - do the job straightaway THANK YOU!

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H. Neale
fix your back
Reviewed in the United Kingdom on 31 May 2012
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I bought this book for my brother as he always has a bad back. I already own fix your own back and fix your own neck so i know how good they are. I cant recommend these books enough, dont bother with the doctors they havent a clue, i have had back trouble for years but since buying my own copy years ago i havent looked back.You have to read from the beginning and do the exercises exactly as described, you wont regret it

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2 people found this helpful

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Puttalot
Three Stars
Reviewed in the United Kingdom on 9 March 2016
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Common sense and nothing to write home about.

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Steve McMullen
Every GP should read this
Reviewed in the United Kingdom on 22 June 2013
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I wish I'd found this years ago. I've only had it a week and already it's making a difference. I've suffered from several prolapsed discs for years now. They were caused by a number of injuries and although McKenzie concentrates more on damage done by poor posture, his exercises are helping me.

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Amazon Customer
Well worth reading
Reviewed in the United Kingdom on 16 August 2017
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Well worth reading. Really helped me.

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George A. Themelis
Worked for me too!
Reviewed in the United States on 16 December 2005
Verified Purchase

In February 2002 I developed a problem with my back after a rough racquetball game, followed by shoveling heavy snow a few weeks later. At first, it was a subtle pain/annoyance, getting worse when sneezing, twisting, etc. But after shoveling the snow I could not get out of bed the next day. The pain was terrible, especially in the morning. I could not walk at first without pain. I could not lift my left leg.

I went to the orthopedic who diagnosed "sciatica". I had an MRI done and it showed disc bulge in all levels of my low back ( L1-L2, L2-L3, L3-L4, L4-L5, L5-S1) with herniation at L4-L5.

I had "pain blocks" (shots in my spine) that did not help, and only pain killers made it possible to go through the day. After several months from the first attack, I was able to walk slowly (dragging my left foot) and the pain level was reduced to general discomfort with some random pain attacks on my left leg, below the knee.

There seemed to be no progress, until a friend mentioned the back extension exercises, advocated by a Physical Therapist from New Zealand, called Robin McKenzie. Until this point, I was trying to do a bit of exercises which involved flexion, usually lay on my back on the ground and bring my knees to my chest slowly. These felt comfortable but did not improve my condition. McKenzie says that you need to do the opposite, lay on your belly and push up trying to bend your back backwards.

A healthy person should be able to bend his or her back both ways, forward (flexion) and backwards (extension). Apparently, I had completely lost the flexibility for bending my back backwards and my forward flexibility was severely reduced. The extensions felt extremely uncomfortable at first, even painful. However, especially since my orthopedic said it was OK to try these extensions, I decided to give them a try and see what happens.

Within one week I was pain free!

That was late May 2002. But my problems did not stop there. I started physical therapy via my orthopedic. Instead of continuing with the extension exercises which had removed my pain, the PT started me in abdominal strengthening and other exercises that included a lot of flexion. Now, under different circumstances these exercises might have been fine, but for me, still having nerve compression, these were really out of sequence. Also, feeling better I started using the computer more and repairing cameras, which meant very bad posture for long hours. My progress was halted. Three weeks later the PT said I was officially recovered. Two days after that, I had another attack, as bad as the first one! I was devastated!

At this point I wised up and ordered Robin McKenzie's book. That was a revelation for me. I read the book non-stop and immediately started the extensions recommended in the book. In one week again I was pain-free. But this time I continued the exercises until the pressure in my toes was reduced. And I also corrected my posture which was the root of many of my back problems. I did go to a different physical therapist, one that was trained in the McKenzie system. She was a very nice person and it was nice having someone monitor and discuss my progress, but I could have skipped this and just followed the book.

This book is much more than a few simple exercises. It taught me a lot of things, from why I should not be lifting heavy things first thing in the morning to what is the proper way to sneeze (looking up). Most important, it made me realize how important good posture is. I always thought it was an afterthought. A good thing to know but not really important. Guess what? Posture is extremely important! The pain will surely come back if the posture is not corrected, no matter how many exercises you do!

We spend a lot of time sitting, usually with bad posture, and then we bend forward a lot. As a result of overuse of flexion, our discs are deformed and we are setting ourselves up for future back problems. The extension exercises aim to compensate for the frequent forward bending and restore the shape of the discs. They are actually a good thing for a healthy (pain-free) person to do.

Bottom line: Read the book and learn from the advice about good posture, etc. Then check with your doctor and if he/she approves the extension exercises, try them. They might save your life, as they did with me. Three years after my painful back pain attack I am OK, I have resumed running and completed 2 marathons, thanks to Robin McKenzie. Good luck to you!!

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katoo
gehört in jedes Buchregal
Reviewed in Germany on 7 October 2013
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dieses buch sollte eigentlich in keinem Bücherregal fehlen, viele praktische Übungen, Fallgeschichten und auch leicht verständliches Hintergrundwissen werden kompakt und kurzweilig präsentiert. dies ist allerdings die englische Ausgabe

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blinky
Best remedy
Reviewed in France on 17 January 2015
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Very Highly Recommended. HONEST and QUICK DELIVERY especially during the festive season. Before undergoing a spine or back operation, please READ this book. Wishing you all the best. Thanks so much.

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Riviera
Posture probably accounts for most of the bad back problems
Reviewed in Canada on 5 August 2016
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I have been to the nero surgeon,had mri's, been to chiro, tried acupuncture and have had no success.
This helped!
You have to be religious in your exercises and do them 4-5 times per day for a month.
But think of it this way,how long did you sit improperly to get the problem.
Posture probably accounts for most of the bad back problems.
There is no magical cure.Take responsibility for your problem and get ready for some hard work.
You also have to fix your posture and start strengthen your back or you will continue to have the problem

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LuckySailor
Good directions, helps to get my back and neck ...
Reviewed in Canada on 2 December 2016
Verified Purchase
Yes! This is a very helpful book. Good directions, helps to get my back and neck in order. Have suggested this book to others as a place to start for self adjusting and healing

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7 Steps to a Pain-Free Life: How to Rapidly Relieve Back and Neck Pain Paperback – 1 Oct. 2001

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5.0 out of 5 stars Worked for me too!

5.0 out of 5 stars gehört in jedes Buchregal

5.0 out of 5 stars Best remedy

5.0 out of 5 stars Posture probably accounts for most of the bad back problems

5.0 out of 5 stars Good directions, helps to get my back and neck ...

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Worked for me too!

gehört in jedes Buchregal

Best remedy

Posture probably accounts for most of the bad back problems

Good directions, helps to get my back and neck ...