Foreword | p. v |
Introduction | p. 1 |
The way it might be | p. 1 |
The way it is... | p. 2 |
The way it goes wrong | p. 5 |
The way ahead... | p. 10 |
How a normal spine works | p. 13 |
What is a spine? | p. 13 |
The lumbar vertebrae | p. 15 |
The spinal ligaments | p. 19 |
The intervertebral discs | p. 23 |
The nutrition of the discs | p. 28 |
The vertebral movements | p. 30 |
The facet joints | p. 33 |
The bending human spine | p. 36 |
The spinal nerves | p. 40 |
The muscles which work the spine | p. 41 |
The stiff spinal segment | p. 50 |
What is a stiff spinal segment? | p. 50 |
Causes of a stiff spinal segment | p. 52 |
Unremitting spinal compression reduces disc metabolism | p. 52 |
Gravity squeezes fluid from the discs | p. 53 |
Abdominal (tummy) weakness allows the spine to 'sink' | p. 55 |
Sustained postures accelerate fluid loss and poor varieties of movement prevent fluid replacement | p. 56 |
Chronic protective muscle spasm compresses the problem disc | p. 62 |
Abnormal postures increase neurocentral compression and reduce metabolic activity of the discs | p. 64 |
Injury can rupture the cartilage endplate between vertebra and disc | p. 69 |
The disc breaks down | p. 71 |
The way this back behaves | p. 74 |
The sub-clinical phase | p. 74 |
The acute phase | p. 74 |
Acute palpation | p. 76 |
What causes the acute pain? | p. 76 |
The sub-acute phase | p. 77 |
Sub-acute palpation | p. 78 |
The chronic phase | p. 78 |
Chronic palpation | p. 78 |
What causes the chronic pain? | p. 79 |
What you can do about it | p. 80 |
Aims of self-treatment for segmental stiffness | p. 80 |
A typical self-treatment for acute segmental stiffness | p. 81 |
A typical self-treatment for sub-acute segmental stiffness | p. 82 |
A typical self-treatment for chronic segmental stiffness | p. 83 |
Facet joint arthropathy | p. 85 |
What is facet joint arthropathy? | p. 85 |
Diagnosis by manual palpation | p. 89 |
Causes of facet arthropathy | p. 91 |
Disc stiffening allows the facet capsules to tighten | p. 91 |
Disc narrowing causes the facet joint surfaces to override | p. 92 |
A sway back causes the lower facets to jam | p. 94 |
Weak tummy muscles can jam the facets | p. 97 |
A shorter leg invokes a greater restraint role of the facets | p. 98 |
Golf clinic | p. 101 |
The way this back behaves | p. 101 |
The acute phase | p. 101 |
Manual diagnosis of an acutely inflamed facet | p. 102 |
What causes the acute pain? | p. 103 |
Interrupting the pain cycle | p. 104 |
The chronic phase | p. 105 |
Lessening the pain | p. 105 |
What causes the chronic pain? | p. 107 |
What you can do about it | p. 109 |
The aims of self-treatment for facet joint arthropathy | p. 109 |
A typical self-treatment for acute facet joint arthropathy | p. 110 |
A typical self-treatment for sub-acute facet joint arthropathy | p. 111 |
A typical self-treatment for chronic facet joint arthropathy | p. 112 |
The acute locked back | p. 114 |
What is an acute locked back? | p. 114 |
Causes of an acute locked back | p. 117 |
A natural 'window of weakness' early in a bend | p. 117 |
Segmental stiffness predisposes to facet locking | p. 119 |
Muscle weakness contributes to facet locking | p. 120 |
The way this back behaves | p. 122 |
The acute phase | p. 122 |
What causes the acute pain? | p. 123 |
The sub-acute phase | p. 124 |
The chronic phase | p. 125 |
What you can do about it | p. 126 |
The aims of self-treatment for an acute locked back | p. 126 |
A typical self-treatment for acute locked back | p. 127 |
A typical self-treatment for sub-acute locked back | p. 128 |
A typical self-treatment for chronic locked back | p. 129 |
The prolapsed 'slipped' intervertebral disc | p. 132 |
What is a prolapsed disc? | p. 132 |
Diagnostic techniques | p. 137 |
Disc surgery | p. 139 |
Causes of a prolapsed disc | p. 141 |
Pre-existing breakdown alters the properties of the nucleus and weakens the disc wall | p. 142 |
Bending and lifting stress breaks down the back wall of the disc | p. 143 |
Intensifying the breakdown | p. 144 |
The way this back behaves | p. 146 |
The acute phase | p. 146 |
What causes the acute pain? | p. 148 |
The chronic phase | p. 150 |
What causes the chronic pain? | p. 153 |
What you can do about it | p. 154 |
The aims of self-treatment of a prolapsed disc | p. 154 |
A typical self-treatment for acute prolapsed disc | p. 155 |
A typical self-treatment for sub-acute prolapsed disc | p. 156 |
A typical self-treatment for chronic prolapsed disc | p. 157 |
The unstable spinal segment | p. 158 |
What is segmental instability? | p. 158 |
Diagnosis | p. 162 |
Spinal surgery | p. 164 |
Causes of segmental instability | p. 165 |
Primary breakdown of the disc | p. 165 |
Primary breakdown of the facet joints | p. 168 |
Incompetence of the 'bony catch' mechanism of the facet joints | p. 169 |
Weakness and poor coordination of the trunk muscles | p. 171 |
Some speculation | p. 172 |
The way this back behaves | p. 173 |
The acute phase | p. 173 |
What causes the acute pain? | p. 174 |
The sub-acute phase | p. 174 |
The chronic phase | p. 176 |
What causes the chronic pain? | p. 178 |
What you can do about it | p. 178 |
The aims of self-treatment for segmental instability | p. 178 |
A typical self-treatment for acute instability | p. 179 |
A typical self-treatment for sub-acute instability | p. 180 |
A typical self-treatment for chronic instability | p. 181 |
Treating your own back | p. 183 |
Helping yourself | p. 183 |
Preliminary thoughts | p. 184 |
The procedures | p. 186 |
Bed rest | p. 186 |
Medication | p. 188 |
Painkillers and NSAIDs | p. 189 |
Muscle relaxants | p. 190 |
Exercises for treating a bad back | p. 192 |
Rocking the knees to your chest | p. 192 |
Rolling along the spine | p. 195 |
Legs passing | p. 198 |
Reverse curl ups | p. 199 |
The BackBlock | p. 202 |
Segmental pelvic bridging | p. 208 |
The Ma Roller | p. 210 |
Squatting | p. 212 |
Toe touches in the standing position | p. 214 |
Diagonal toe touches | p. 216 |
Floor twists | p. 218 |
The Cobra | p. 219 |
The Sphinx | p. 222 |
Spinal intrinsics strengthening | p. 223 |
Reference reading | p. 227 |
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