Back RX: A 15-Minute-a-Day Yoga- and Pilates-Based Program to End Low Back Pain

5 Responses to “ Back RX: A 15-Minute-a-Day Yoga- and Pilates-Based Program to End Low Back Pain ”

1. dondo
   March 5, 2010 at 4:54 am

   I recently suffered my first real back injury. I spent almost a week on my back completely incapacitated by pain. As soon as I was able to move, I read this book and began doing some of the exercises from it. I found that the exercises had an immediate and very positive effect, first in reducing the pain and now building both strength and flexibility. When I was able to schedule physical therapy, the therapists were happy with my progress and added only a few exercises. My recovery has been very rapid and I’m certain this book played a significant role.

   I found the introductory commentary quite helpful in introducing the physiology of the back, describing various causes of pain and remedies, and mapping out the future of my spine as I age. The advice on posture when sneezing or coughing post injury (“lean back, look up!”) was worth the purchase price on its own.

   I don’t think there is any “one-size-fits-all” answer to back pain. Workouts need to be tailored to the needs of the individual, and will change over time as injuries heal and muscles strengthen. As such the ideal program will incorporate elements from many different sources. Because this book outlines three different workout regimens — one for during healing, one for during post-trauma recovery, and one for ongoing strengthening — I had a lot of options to help find a workout which works well for me.

   I do have a couple of criticisms of the book. The discussion of some of the exercises do not make it entirely clear what muscle group should be affected, which made it a little harder to figure out whether I was doing it right or if I was ready for a more challenging exercise. Also, the book is firmly focused on the lower back (and hips). As a software engineer, I find that I need help with my upper back and neck, and this book does little to help me with that.

   I doubt this book will be a single all-encompassing answer to your back-pain prayers. However, I expect it will help most people interested in it in the first place. For me personally, it was a real god-send.
   
   Rating: 4 / 5
2. Katie
   March 5, 2010 at 7:35 am

   I gave this book to my grandmother after reading it. Safe but very basic floor movements, good for the older crowd but if you are under 60 years old I recommend other books.
   Rating: 4 / 5
3. Holly Teicholtz
   March 5, 2010 at 8:00 am

   I bought this book about a week ago and have done the exercises every day since. I notice an immediate difference after going through the routine each morning (I generally wake up with enough pain that I am hunched over as I walk from the bedroom to the coffee maker; after the routine I am able to stand up straight as well as walk and sit on a chair with little or no pain). I am also noticing an overall reduction in pain in my lower back at all times — I can sit on the stool at my breakfast bar for longer than I could before, and just generally my back feels better and I am less hunched over than before.

   Couple comments related to other reviewers’ complaints:

   (A) “The exercises are too basic.” I am generally fit and have done a lot of yoga, so after four days of doing Series A, I decided to “graduate” myself to Series B in advance of the recommended eight weeks. So far, this is working well. Series B is only a little more challenging, but more to the point, it includes stretches and poses that I can tell (because I can feel it) are targeting the precise areas of my back that need it.

   (B) “Anyone who has been to a therapist already knows everything in this book.” Probably true, but I think the book is a great idea for people like me who tend to avoid the hassle of going to a doctor. Sure, I’ve talked to my PCP about my low back pain, at which point she tells me it’s probably muscular and offers to refer me to a specialist — total hassle, time out of my life, plus god knows how many co-pays and added HMO expenses. My low back pain is chronic and I know I should probably see a specialist (in my mid-30s, my low back hurts pretty much every day and I have thrown it out, on average, once every 12-18 months — requiring 3-6 days immobility on bed or couch to recover — since my early 20s). But I live in New York City, I’m busy, phys therapy is expensive and I basically would just rather avoid that. For all those reasons, this book is perfect in that it’s an extremely affordable investment that shows me exactly which yoga poses will improve my back and saves me a trip to heaven knows how many doctors.

   So basically, if you’d rather avoid dealing with a round of healthcare, but your back is bothering you and you don’t want to just ignore it, this book is a frugal way to learn a practical yoga routine that will effectively target your lower back.
   Rating: 4 / 5
4. Nascar Runner
   March 5, 2010 at 9:13 am

   I am 35 years old and was a very active runner, cyclist, lift weights and practiced yoga. I became immobilized overnight by back pain and an orthopedic surgeon shook his head and told me he didn’t know why I was in so much pain. This book emphasizes yoga that can be done lying on the floor, so it can be used very early on. It is very similar to what I was prescribed by my physical therapist–I even took the book to my first appointment and she bookmarked the pages she wanted me to emphasize. Between this book and Back Care Yoga by Schatz I have returned to my normal activities. I even recommend having them spiral bound so you can lay them on the floor next to you. The only thing not in these two books was advice by my physical therapist–twice a day everyday–forever.
   Rating: 5 / 5
5. soccermom
   March 5, 2010 at 9:44 am

   I found this book very helpful. The program helped me get back to my exercise regiment after having to slow down due to lower back pain. The exercises are deceivingly simple and easy, but they really work. I have been doing Yoga for years and didn’t realize that some of the bending and standing poses are too straining on your back if it is injured, and if it hurts I guess it is injured. I would do my yoga tape and hope to relieve my backache and it only got worse. This book explains why, and the first program, a modified yoga routine designed to take stress off your spine helps you heal, while the two following programs keep your back in good shape. I liked the introductory explanations with anatomical diagrams and the clinical research results mentioned (though they are carried out by the author). I think anyone at any age or fitness level with back pain can benefit.I am now back to my regular exercise routine and find that the maintenance program in the book incorporated into it keeps my back in good shape.
   Rating: 5 / 5