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The 7-Minute Back Pain Solution

Cover of The 7-Minute Back Pain Solution

The 7-Minute Back Pain Solution



Banish back pain forever!

Are you one of the millions of lower-back-pain sufferers who is desperate for relief? Have you ever been stopped in your tracks by pain so excruciating you were afraid to move? Have you spent countless hours seeing medical professionals? Now, with 7 easy stretches done in just minutes a day, you can finally relieve your back pain and prevent it from happening again. The exercises and tips in this book will teach you how to fight back pain anywhere, anytime, using the equipment you already have--your own muscles.

Orthopaedic spine surgeon Dr. Gerard Girasole and personal trainer Cara Hartman have teamed up to develop a proven program that will help you:
-- Heal by doing the 7 stretches, which will take you no more than 7 minutes.
-- Strengthen your core, which gives your spine the protection it needs.
-- Protect your improved core strength to make future injuries much less likely.

The detailed photographs and helpful lists in this book will guarantee you see results, while the guide to daily activities will show you how to prevent injuries, whether you're exercising, doing the laundry or commuting to work. Say goodbye to back pain, starting today.


Banish back pain forever!

Are you one of the millions of lower-back-pain sufferers who is desperate for relief? Have you ever been stopped in your tracks by pain so excruciating you were afraid to move? Have you spent countless hours seeing medical professionals? Now, with 7 easy stretches done in just minutes a day, you can finally relieve your back pain and prevent it from happening again. The exercises and tips in this book will teach you how to fight back pain anywhere, anytime, using the equipment you already have--your own muscles.

Orthopaedic spine surgeon Dr. Gerard Girasole and personal trainer Cara Hartman have teamed up to develop a proven program that will help you:
-- Heal by doing the 7 stretches, which will take you no more than 7 minutes.
-- Strengthen your core, which gives your spine the protection it needs.
-- Protect your improved core strength to make future injuries much less likely.

The detailed photographs and helpful lists in this book will guarantee you see results, while the guide to daily activities will show you how to prevent injuries, whether you're exercising, doing the laundry or commuting to work. Say goodbye to back pain, starting today.
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    Louise was sitting in my office, looking anxious. A forty-four-year-old working mother of two, she spent her weekdays at an office and her weekends driving the kids around to a variety of activities. Her back had started aching one bright Sunday, over ten days earlier, after she helped a group of kids clamber up into her minivan after soccer practice.

    "When I lifted the soccer bag, I felt a big sort of bad twinge in my back," she told me. "So when I got home, I went right to the medicine cabinet and took some of my leftover pain meds from my recent dental surgery. I stayed in bed the rest of the day, but the pills didn't really help. The next day the pain was so bad, I couldn't go to work. I was lucky my mom was able to come and take care of the kids after school, but I missed a whole week of work, and now my boss is mad at me, because he thinks I'm faking, and my kids are mad at me because I was hurt too bad to pay any attention to them, and my husband is mad because I couldn't do what I usually do around the house." She burst into tears. "And the pain just won't go away. I can't take it anymore."

    Louise was a typical patient with low back pain. And like most of my typical patients, she unwittingly made things worse after she felt that initial twinge:

    – She didn't know how to treat the pain, so she took prescription meds that were not prescribed for this problem (something no one should ever do!).

    – She stayed in bed.

    – She hoped the pain would go away by itself.

    After I examined Louise and ruled out anything serious, I told her that her pain was due to back strain-and that what had happened to her was not her fault. In fact, it was incredibly common. And I told her that I was giving her permission to move so she could get back to her normal activities.

    Like most patients who hear this information, she looked at me in shock. "But I'm afraid to move. It hurts too much!" she said. "Won't that make things worse?"

    "No, it won't," I told her. "It will help you heal." Then I sent her home with instructions on how to do the y-Minute Back Pain Solution stretches and told her that if she didn't get better after doing them for several weeks, only then might she be a candidate for a more intense workup.

    Louise was very relieved, especially when I told her that she didn't need to see me again if her back got better—but to expect that to take several weeks, at the very least.

    WHY IS BACK PAIN SO COMMON?

    Louise was glad to know that her back pain wasn't unique, and I explained to her that there are many reasons why our backs hurt so much. Here are the most common:

    – You sit all day long. And guess what? The worst possible position for your back is a seated position. Yet most workers spend 90 percent of their time in a chair in a nonergonomic workplace. And they drive a car to and from work. Add to the mix that 90 percent of adults over twenty-one years of age have a job. You do the math! We're talking hundreds of millions of people.

    – You don't think or care about taking optimal care of your back until it hurts, and yet when it hurts, you're too afraid to move (which inadvertently makes things worse).

    – You aren't in good physical shape.

    – You're trying to get in shape, but you can sometimes be a weekend warrior and you can't help but overdo it. This sets up a cycle where you work out too hard, have pain, stop working out, then go right back to the gym or your favorite sport and start hurting again . . . and so on!

    – You do work out regularly, but...
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The 7-Minute Back Pain Solution
Dr. Gerard Girasole
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