The Back Pain Relief Plan: A 20-Minute Exercise-Based Program to Prevent, Manage, and Ease Pain

Title Page
Copyright Page
Dedication
Contents
Introduction
Part I: Understanding Your Back
	Chapter 1: The Backstory on Pain
	Chapter 2: Diagnosis and Treatment
	Chapter 3: Habits for a Healthy Back
Part II: The Back Pain Action Plan
	Chapter 4: Workout Programs
	Chapter 5: Stretching
		Pigeon Glute Stretch
		TFL Wall Stretch
		TFL Foam Rolling
		Psoas Doorway Stretch
		Hamstring Doorway Stretch
		Standing Quadriceps Stretch
		Butterfly Adductors Stretch
		Lying Leg Rest Piriformis Stretch
	Chapter 6: Strengthening
		Cat/Cow
		Knee-to-Chest Stretch and Pelvic Tilts
		Curl-Up
		Press-Up, or Modified Cobra
		The Crunch
		Supine Twist
		Facedown (Prone) Back Extension
		Faceup (Supine) Back Extension
		Alternating Leg Balance
		The Cross Crawl
		Dead Bug
		Basic Plank
		Side Plank
		Crunch with Exercise Ball
		Supine Twist with Exercise Ball
		Facedown (Prone) Back Extension with Exercise Ball
		Faceup (Supine) Back Extension with Exercise Ball
		Alternating Leg Balance with Balance Pad
		Cross Crawl with Exercise Ball
		Dead Bug with Foam Roller
		Climbing Plank
		Plank with Leg Extensions
		Staggered Plank
		Cross Climber
		Jackknife with Push-Up
		Exercise Ball Push-Up
		Alternating Leg Balance with Rocker Board or Foam Roller
		Hanging Leg Raise
		Banana Roll
Epilogue
Resources
References
Acknowledgments
About the Author