E-Book Overview
This book is a step by step guide to understanding the Lower Back Pain (LBP) problem and providing a real life solution for that. Through this book, I teach you which movements and positions can cause you pain and which ones can alleviate pain. Aided by 100 illustrations, I guide you to what remedies can be started immediately at home to decrease the pain, including hot/cold treatments, Myofascial Release (MFR), strengthening and stretching exercises. I also give you ergonomic tips on how to protect your back while sitting, standing, lifting objects, lying down, driving etc. thus preventing the onset of low back pain in future.
E-Book Content
FITNESS SUTRA
ELIMINATE YOUR LOW BACK PAIN Treatment & Prevention without Drugs, Surgery, or Chiropractic Sessions
Dr. Monika Chopra www.fitness-sutra.com
© Dr. Monika Chopra, 2019 Published by FitSutra Wellness Pvt Ltd, 33, Prachi Residency, Baner Rd., Pune-411045, India
No part of this book may be reproduced, transmitted, or utilized in any form or by any means, electronic or mechanical including photocopying or recording or by any information storage and retrieval system, without written permission from the author. Although I am a Physiotherapist (PT, for those of you in the USA) and a trained Yoga teacher, my suggestions through this book do not establish a doctor-patient relationship between us. This book is not intended to be a substitute for the medical advice of physicians. You should regularly consult a physician in matters relating to your health particularly with respect to any symptoms that may require diagnosis or medical attention. I advise you to take full responsibility of your safety and be aware of your physical limits. Before practising the exercises described in this book, be sure that your equipment is well maintained. Do not take risks beyond your level of flexibility, aptitude, strength, and comfort level. This is a work of nonfiction. No names have been changed, no characters invented and no events fabricated. The information provided within this Book is for general informational purposes only. While I have tried to keep the information up-to-date and correct, there are no representations or warranties, expressed or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this book for any purpose. Any use of this information is at the reader's own responsibility. I do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.
Contents What to Expect From This Book? Introduction to Low Back Pain Muscles that Support your Lower Back –How their Weakness or Tightness can lead to Low Back Pain Anatomy of Spine First Aid for Low Back Pain Myofascial Release Gluteus Maximus Myofascial Release Gluteus Medius & Minimus Myofascial Release Piriformis Myofascial Release Strengthening Exercises for Back Easy Strengthening Exercises for Back Pelvic Tilt (Back Imprinting) Back Imprinting with One Leg Raise Back Imprinting with One Leg Raise 2” Back Imprinting with One Knee to Chest Back Imprinting with Both Knees to Chest Back Imprinting with Knees Pressing on the Ball Back Imprinting with Heel Slide Bridging with Arms by Side of Body Bridging with Arms across the Chest Bridging with Single Leg Raise Bridging with Single Leg Marching Planks Side Planks Upper Chest Raise on Forearms Chest Raise till Navel (Cobra Pose) Superman Pose
Opposite Arm & Leg Raise in all Fours Single Leg Raise in Prone Pelvic Tilt on Physio ball Pelvic Side to Side Shift Pelvic Side to Side Shift with Pelvic Tilt Pelvic Tilt with Leg Marching Pelvic Tilt with Leg Raise on Physio Ball Medium Str