Author's Note | p. 9 |
Foreword by Quincy Rabot, Osteomyologist and Specialist in Back Pain and Sports Medicine | p. 11 |
Introduction | p. 13 |
About Back Pain | p. 15 |
Don't panic | |
Learn how the hackworks | |
Assess the type of back pain that you have | |
Understand the causes of back pain | |
Determine to reduce your risk of back trouble | |
Visit your GP | |
First Aid for Acute Back Pain | p. 31 |
Rest for a short period only | |
Take painkillers | |
Take anti inflammatories | |
Try a rubefacient | |
Use hot and cold treatment | |
Have a massage | |
Pain Management | p. 45 |
Understand how pain is perceived | |
Use your imagination as a painkiller | |
Learn about the Life Cycle concept | |
Keep a pain diary | |
p. Improve Your | |
Look in the mirror | |
Nurture your three curves | |
Stand correctly | |
Sit properly | |
Wear sensible shoes and perhaps see a podiatrist | |
Only carry what you need | |
Don't get used to wearing a lumbar corset or using a stick | |
Make an effort to be ambidextrous | |
Try the Alexander technique or take up yoga or t'ai chi | |
Benefit From Movement and Exercise | p. 75 |
Keep on the move to prevent stiffness | |
Exercise to reduce pain | |
Exercise to strengthen the back | |
Exercise to strengthen your tummy | |
Choose sports that are good for the back | |
Consider Adapting Your Lifestyle | p. 87 |
Stop bad habits | |
Cut out the junk food and aim for a healthy BMI | |
Use anti-inflammatory food and spices. | |
Consider taking supplements | |
Get help at work | |
Learn to lift properly | |
Choose the right bed | |
Enjoy your sex life | |
Be Positive About Your Back | p. 107 |
Be an optimist | |
Be independent | |
Don't hold grudges | |
Meditate | |
DIY Complementary Therapies | p. 116 |
Try acupuncture and acupressure | |
Use reflexology | |
Try herbal remedies | |
Get help with homoeopathic remedies | |
Use hydrotherapy at home | |
Use gravity to help your back | |
Apply a magnet or try wearing a copper bracelet | |
Who Else Could Help? | p. 135 |
Consider seeing a specialist | |
Jargon Buster. | p. 139 |
Helpful Reading | p. 144 |
Useful Products | p. 146 |
Directory | p. 150 |
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