Treat Your Own Back

Title Page
Copyright
Content
Acknowledgements
About the Author
Books by Robin McKenzie
Introduction: A Chance Discovery
Chapter 1: The Low Back or Lumbar Spine
	Myths about acute back pain
Chapter 2: Understanding the Spine
	Vertebrae and the spine
	Functions of the lumbar spine
	Natural posture
	Mechanical pain
	Mechanical low back pain
	Pain location
	Self-treatment
	When self-treatment does not work
	Diagnosing your problem
Chapter 3: Common Causes of Low Back Pain
	Consequences of postural neglect
	Sitting
	Prolonged sitting
	Sitting correctly for prolonged periods
	Correction of sitting posture
	Forming a lordosis using the slouch-overcorrect procedure
	Maintenance of the lordosis
	The lumbar roll
	Regular interruption of prolonged sitting
	Standing
	Prolonged standing
	Correction of standing posture
	Working in stooped positions
	Lifting
	Correct lifting technique
	Coughing and sneezing
	Relaxing after vigorous activity
	Lying and resting
	Correction of sleeping surface
Chapter 4: Understanding the McKenzie Method
	The aim of the exercises
	Effect on pain intensity and location
	Centralisation
	How to know if you are exercising correctly
Chapter 5: The Exercise Programme
	Exercise 1: Lying face down
	Exercise 2: Lying face down in extension
	Exercise 3: Extension in lying
	Exercise 4: Extension in standing
	Exercise 5: Flexion in lying
	Exercise 6: Flexion in sitting
	Exercise 7: Flexion in standing
	When to apply the exercises
	When you have significant pain
	When to start exercising
	When acute pain has subsided
	To prevent recurrence of low back problems
	No response or benefit
	Side Glide in door frame
	Side Glide against the wall
	Recurrence
Chapter 6: When Acute Low Back Pain Strikes
Chapter 7: Special Situations
	Treatment by REPEX (Repeated End-Range Passive Exercise)
	Low back pain in pregnancy
	Low back pain in athletes
	Low back pain in the over 50s
	Osteoporosis
Chapter 8: Common Remedies
	Medication for pain relief
	Bed rest
	Acupuncture
Chapter 9: Emergency Panic Page
References
Some Success Stories
The McKenzie Institute International information page
Licensed Distributor information