Contents
Preface
Introduction
Part I The Powerful Message of Pain
Chapter 1: The Miracle of Low Back Pain
What Is a Miracle?
Back Pain Healing Starts with YOU!
Chapter 2: The Dangers of Living in Pain
Eleven Misconceptions of Back Pain
Robin's Story
The World Health Organization Recommends Prevention
Be Wary Of
Chapter 3: Human Anatomy and Conditions
The Vertebral Column
Vertebrae
Conditions of the Low Back
Back Pain: Red Flags
Tests
Part II Relief from Sciatica, Lumbago, Slipped Disc, and Backache
Chapter 4: Solution One: Five Do's and Four Don'ts
Five Do's
Four Don'ts
Chapter 5: Solution Two: Exercise
Top Twelve Exercises
Exercise 1: Standing Hamstring Stretch
Exercise 2: Gluteal Stretch
Exercise 3: Hip Flexor Stretch
Exercise 4: ISO-Abs
Exercise 5: Pelvic Tilt
Exercise 6: Lumbar Extension
Exercise 7: Planks
Exercise 8: Sit to Stand
Exercise 9: Bridge
Exercise 10: Cat and Camel
Exercise 11: Side-Stepping with Band
Exercise 12: Monster Walks
Three Active Sit Disc Exercises
Walking for Low Back Pain
Chapter 6: Solution Three: Posture and Activities of Daily Living
Standing Correctly
Sitting Correctly
Pushing and Pulling
Choosing a Mattress
Sleeping Positions
Getting Out of Bed
Dressing
Walking the Dog
Caring for Your Pet
Doing the Laundry
Toileting
Enjoying Sexual Activity
Cleaning the House
Doing Yardwork
Managing the Home
Lifting
Enjoying Leisure Time
Traveling
Conserving Energy
Pacing Your Activity
Chapter 7: Solution Four: Professional Treatments
Are There Any Specialists Out There?
Strange Aches and Trigger Points
Self-Treatments
Chapter 8: Solution Five: Dietary Solutions versus Medications
Medications
Injections
Better Solutions
Diet
Herbs
Carly's Diet
Chapter 9: Solution Six: Aromatherapy
What Is Aromatherapy?
Which Essential Oils Work for Low Back Pain and Sciatica Pain?
How to Use Essential Oils
Chapter 10: Solution Seven: ML830 Low-Level Laser
So, What Gets Better Faster with the Laser?
The Healing Mechanism
Chapter 11: Solution Eight: Cannabidiol Oil
CBD's Interaction with the Body
The Real Problem with CBD Today
The Bottom Line
A Personal Experience
Chapter 12: Solution Nine: Mindfulness
Body Scan Meditation
Mindful Breathing
Mindfulness Movement Practice and Daily Activity
Chapter 13: Your Own Healing Power