The step-by-step McGill Method to fix back pain.
In an age where many doctors are uninformed on the proper treatment of back pain, and where a seemingly endless amount of gimmicky back products are in circulation, a definitive guide to self-assessment and rehabilitation is more essential than ever. In this book, world-renowned spine expert Dr. Stuart McGill reviews his research findings and incomparable patient success stories to provide you with the program to eliminate your own back pain. Through discovering and eliminating their personal pain “triggers” and retraining the body to move pain-free, Dr. McGill has helped thousands reclaim their lives. This knowledge is now available to you. Back Mechanic is a richly illustrated, self-guide that steps the reader through the process.Myth-bustingBack to basics: Getting to know your back and causes of painIs surgery for you?: The essential listThe Code: Rules and guidelines for back health
Table of Contents
Introduction and overview
The way to a pain-free and robust back
Section 1: "Why me?" Understanding your pain
Use the McGill approach to find your pain triggerYour self-assessment
Section 2: Self assessment: Finding the cause of your back pain
Removing the cause of pain: Learning basic movement toolsSpine hygiene: moving without painBuilding a resilient back: The non-negotiable "Big 3" exercisesThe walking program: Nature's back balmThe core programRestoring the hips
Section 3: The repair job: Using the right tools to make activity pain-free
Next level training: Regaining your active lifestyleSpecial exercises for sciatica, kyphosis, scoliosis, stenosis, the overweight and othersSolutions that solve back pain: Case studies and sample programsQ and A with the Professor: Sex, selecting a mattress, and other things you were afraid to askConclusion
Section 4: Tuning the machine for best performance
Pain and activity abilityExercise log
Appendix: Exercise Logs
"Back Mechanic" (September, 2015) is geared for the lay public and anybody with back pain. Dr. McGill guides the reader through a step-by-step process to identify their particular pain triggers, then based upon this assessment, guides the person on what they should stop doing and what they should do.