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Editorial Reviews
The phenomenon known as the McKenzie Method has helped millions of people with chronic back and neck pain. In 7 Steps to a Pain-Free Life, its founder, world-renowned physical therapist Robin McKenzie, shares the innovative program that can save you from a life of pain. 7 Steps to a Pain-Free Life combines and enhances McKenzie's back and neck books that have sold more than 5.5 million copies worldwide.
The 7 essential steps that make up the McKenzie Method have become the keystone for back and neck care in 35 countries, including the United States. In this easy-to-follow, fully illustrated book, you'll read about:
* Common causes of lower-back and neck pain
* The vital role discs play in back and neck health
* Easy exercises that alleviate pain immediately
* How to stay out of pain
Complete with more than 150 photos and illustrations, and considered the treatment of choice by health care professionals throughout the world, 7 Steps to a Pain-Free Life will help you get out of pain-and stay out of pain. It is an invaluable tool for better health.
The 7 essential steps that make up the McKenzie Method have become the keystone for back and neck care in 35 countries, including the United States. In this easy-to-follow, fully illustrated book, you'll read about:
* Common causes of lower-back and neck pain
* The vital role discs play in back and neck health
* Easy exercises that alleviate pain immediately
* How to stay out of pain
Complete with more than 150 photos and illustrations, and considered the treatment of choice by health care professionals throughout the world, 7 Steps to a Pain-Free Life will help you get out of pain-and stay out of pain. It is an invaluable tool for better health.
Related Reviews
It works, and that's the truth.
Works with a certain type on back
Generally, the McKenzie method works well with stiff spines that have lost the natural lordosis(lower back curvature) required to minimise pressure on the intervertebral discs. For hypermobile lumbar spines, these exercises may make symptoms worse and stabilsation exercises are more appropriate. A good physiotherapist will assess which category you fit into. The book serves as one of the best educational resources around, and anyone who has "bad posture" after reading it may have misread or misunderstood the text.
REPLACED MY ORTHOPEDIST, PHYSICAL THERAPIST & CHIROPRACTOR
A few years ago I suffered a minor accident that resulted in progressive and long term back and hip pain. The orthopedic surgeon diagnosed severe sciatica. He put me on prescription pain meds, muscle relaxants and lots of bed rest. Actually, bed rest was about all I could handle as all of the prescription meds kept me in a constant mental haze (but did little to relieve pain). The doctor also referred me to a physical therapist 4 times a week (who has time for this - each session lasted hours). After 4 months of this with not much improvement I'd had enough. I stopped taking the prescription meds, switched to OTCs and began chiropractic treatments. A year and two chiropractors later the improvement was small but pain was manageable. Unfortunately the last session with the chiro left me feeling worse than when I began the treatments. Then I found Robin McKenzie's book. I could not believe the improvement I experienced after just two days of following his emergency exercises. After several weeks I had complete recovery. I have given this book to friends and relatives with back or neck problems and they have all found relief from pain and have gained full mobility. The funny thing is that the positions and movements that Mr. McKenzie prescribes are exactly what the chiropractors and surgeon told me not to do!
Go figure!
Go figure!
In February 2002 I developed a problem with my back after a rough racquetball game, followed by shoveling heavy snow a few weeks later. At first, it was a subtle pain/annoyance, getting worse when sneezing, twisting, etc. But after shoveling the snow I could not get out of bed the next day. The pain was terrible, especially in the morning. I could not walk at first without pain. I could not lift my left leg.
I went to the orthopedic who diagnosed "sciatica". I had an MRI done and it showed disc bulge in all levels of my low back ( L1-L2, L2-L3, L3-L4, L4-L5, L5-S1) with herniation at L4-L5.
I had "pain blocks" (shots in my spine) that did not help, and only pain killers made it possible to go through the day. After several months from the first attack, I was able to walk slowly (dragging my left foot) and the pain level was reduced to general discomfort with some random pain attacks on my left leg, below the knee.
There seemed to be no progress, until a friend mentioned the back extension exercises, advocated by a Physical Therapist from New Zealand, called Robin McKenzie. Until this point, I was trying to do a bit of exercises which involved flexion, usually lay on my back on the ground and bring my knees to my chest slowly. These felt comfortable but did not improve my condition. McKenzie says that you need to do the opposite, lay on your belly and push up trying to bend your back backwards.
A healthy person should be able to bend his or her back both ways, forward (flexion) and backwards (extension). Apparently, I had completely lost the flexibility for bending my back backwards and my forward flexibility was severely reduced. The extensions felt extremely uncomfortable at first, even painful. However, especially since my orthopedic said it was OK to try these extensions, I decided to give them a try and see what happens.
Within one week I was pain free!
That was late May 2002. But my problems did not stop there. I started physical therapy via my orthopedic. Instead of continuing with the extension exercises which had removed my pain, the PT started me in abdominal strengthening and other exercises that included a lot of flexion. Now, under different circumstances these exercises might have been fine, but for me, still having nerve compression, these were really out of sequence. Also, feeling better I started using the computer more and repairing cameras, which meant very bad posture for long hours. My progress was halted. Three weeks later the PT said I was officially recovered. Two days after that, I had another attack, as bad as the first one! I was devastated!
At this point I wised up and ordered Robin McKenzie's book. That was a revelation for me. I read the book non-stop and immediately started the extensions recommended in the book. In one week again I was pain-free. But this time I continued the exercises until the pressure in my toes was reduced. And I also corrected my posture which was the root of many of my back problems. I did go to a different physical therapist, one that was trained in the McKenzie system. She was a very nice person and it was nice having someone monitor and discuss my progress, but I could have skipped this and just followed the book.
This book is much more than a few simple exercises. It taught me a lot of things, from why I should not be lifting heavy things first thing in the morning to what is the proper way to sneeze (looking up). Most important, it made me realize how important good posture is. I always thought it was an afterthought. A good thing to know but not really important. Guess what? Posture is extremely important! The pain will surely come back if the posture is not corrected, no matter how many exercises you do!
We spend a lot of time sitting, usually with bad posture, and then we bend forward a lot. As a result of overuse of flexion, our discs are deformed and we are setting ourselves up for future back problems. The extension exercises aim to compensate for the frequent forward bending and restore the shape of the discs. They are actually a good thing for a healthy (pain-free) person to do.
Bottom line: Read the book and learn from the advice about good posture, etc. Then check with your doctor and if he/she approves the extension exercises, try them. They might save your life, as they did with me. Three years after my painful back pain attack I am OK, I have resumed running and completed 2 marathons, thanks to Robin McKenzie. Good luck to you!!
I went to the orthopedic who diagnosed "sciatica". I had an MRI done and it showed disc bulge in all levels of my low back ( L1-L2, L2-L3, L3-L4, L4-L5, L5-S1) with herniation at L4-L5.
I had "pain blocks" (shots in my spine) that did not help, and only pain killers made it possible to go through the day. After several months from the first attack, I was able to walk slowly (dragging my left foot) and the pain level was reduced to general discomfort with some random pain attacks on my left leg, below the knee.
There seemed to be no progress, until a friend mentioned the back extension exercises, advocated by a Physical Therapist from New Zealand, called Robin McKenzie. Until this point, I was trying to do a bit of exercises which involved flexion, usually lay on my back on the ground and bring my knees to my chest slowly. These felt comfortable but did not improve my condition. McKenzie says that you need to do the opposite, lay on your belly and push up trying to bend your back backwards.
A healthy person should be able to bend his or her back both ways, forward (flexion) and backwards (extension). Apparently, I had completely lost the flexibility for bending my back backwards and my forward flexibility was severely reduced. The extensions felt extremely uncomfortable at first, even painful. However, especially since my orthopedic said it was OK to try these extensions, I decided to give them a try and see what happens.
Within one week I was pain free!
That was late May 2002. But my problems did not stop there. I started physical therapy via my orthopedic. Instead of continuing with the extension exercises which had removed my pain, the PT started me in abdominal strengthening and other exercises that included a lot of flexion. Now, under different circumstances these exercises might have been fine, but for me, still having nerve compression, these were really out of sequence. Also, feeling better I started using the computer more and repairing cameras, which meant very bad posture for long hours. My progress was halted. Three weeks later the PT said I was officially recovered. Two days after that, I had another attack, as bad as the first one! I was devastated!
At this point I wised up and ordered Robin McKenzie's book. That was a revelation for me. I read the book non-stop and immediately started the extensions recommended in the book. In one week again I was pain-free. But this time I continued the exercises until the pressure in my toes was reduced. And I also corrected my posture which was the root of many of my back problems. I did go to a different physical therapist, one that was trained in the McKenzie system. She was a very nice person and it was nice having someone monitor and discuss my progress, but I could have skipped this and just followed the book.
This book is much more than a few simple exercises. It taught me a lot of things, from why I should not be lifting heavy things first thing in the morning to what is the proper way to sneeze (looking up). Most important, it made me realize how important good posture is. I always thought it was an afterthought. A good thing to know but not really important. Guess what? Posture is extremely important! The pain will surely come back if the posture is not corrected, no matter how many exercises you do!
We spend a lot of time sitting, usually with bad posture, and then we bend forward a lot. As a result of overuse of flexion, our discs are deformed and we are setting ourselves up for future back problems. The extension exercises aim to compensate for the frequent forward bending and restore the shape of the discs. They are actually a good thing for a healthy (pain-free) person to do.
Bottom line: Read the book and learn from the advice about good posture, etc. Then check with your doctor and if he/she approves the extension exercises, try them. They might save your life, as they did with me. Three years after my painful back pain attack I am OK, I have resumed running and completed 2 marathons, thanks to Robin McKenzie. Good luck to you!!
No need to suffer with back pain
I bought this book in October of 2001 and have considerably reduced the lower back pain I have suffered with for nearly 20 years. After years of doctors, spinal manipulations, drugs, xrays, MRI's, physical therapy, the pain was intolerable and nothing doctors did was helping. Rather than have an epidural steroid injection (research the side effects of those!) I decided to buy this book. It took a few months before I was pain free, but I noticed improvement right away. Using a lumbar roll, always sitting with good posture and doing simple exercises once a day has changed my life. You certainly do want to be under a doctors care and have approval before doing this or any exercise program, but do not be afraid to try this it does work.
Please, do not buy this book if you are not a doctor!
After doing the extension (cobra pose) for just 3 times "beyond the pain", I have been on leave of absence since December 2001 (now is March 2002) with a severe and incapacitating back and leg problem. I can't sit, stand or walk longer than 5 minutes. The only painless position is laying on my back. Beginning of December I just had a back and foot pain after walking longer than 1/2 hour, but I could work, have a social life, do some sports. Now I have a severe back problem that no doctor could solve so far! I wish I never bought this book! The McKenzie method may be working in many cases, but please don't buy this book and never do any McKenzie exercises unsupervised or by yourself just using materials or books from your doctor. And NEVER go "beyond the pain". Listen to your body! It is telling you something very important when you experience pain. Go to a specialized institute and follow the McKenzie program under the supervision of a certified and experienced McKenzie person, if you want to.
Even if it causes such a severe back problem only in 5% of the cases, I would still recommend the book only to specialized doctors that have completed the full McKenzie training.
Even if it causes such a severe back problem only in 5% of the cases, I would still recommend the book only to specialized doctors that have completed the full McKenzie training.
It Helped Me Correct My Posture and Eliminate Neck Pain
Reading this book and going to yoga classes finally made me realize that my problem neck was really a posture problem. I used to try to stand up straight but I didn't seem to be able to do it more than a few seconds. Now I understand the anatomy of the spine and that, among other things, I was constantly jutting my chin out, and that this was sending everything else off balance. I used to get headaches when I stretched my neck in certain ways and of course I couldn't do yoga inversion postures like half-candle pose, etc. Now I can do those comfortably by reminding myself to gently retract my chin.
A word about the person who wrote the review saying he had badly hurt himself doing the exercises: the book does give careful guidelines about who can safely do these exercises. I don't remember them saying anything about "going beyond the pain," but they do say the exercises can, for a very short time, cause more pain, but that this is okay as long as the pain is centralizing - in other words, in my case, that meant that while doing the neck exercises, my pain became a little worse in the actual neak but left my head. Still, I was very ginger about doing the exercises and really didn't do them as much and as often as recommended. That was okay for me because, by correcting my posture, I got the same results. I think what another reviewer said, about checking with your doctor or therapist to see which type of injury you have (posture-related or not) is a good idea.
And I think it's probably a good idea to read this book whether you do the exercises or not, just to help you understand the common spinal disorders related to bad posture (which very, very many of us have).
A word about the person who wrote the review saying he had badly hurt himself doing the exercises: the book does give careful guidelines about who can safely do these exercises. I don't remember them saying anything about "going beyond the pain," but they do say the exercises can, for a very short time, cause more pain, but that this is okay as long as the pain is centralizing - in other words, in my case, that meant that while doing the neck exercises, my pain became a little worse in the actual neak but left my head. Still, I was very ginger about doing the exercises and really didn't do them as much and as often as recommended. That was okay for me because, by correcting my posture, I got the same results. I think what another reviewer said, about checking with your doctor or therapist to see which type of injury you have (posture-related or not) is a good idea.
And I think it's probably a good idea to read this book whether you do the exercises or not, just to help you understand the common spinal disorders related to bad posture (which very, very many of us have).
Patient----heal thy self. If it's lower back pain you suffer from, definitely turn to the McKenzie exercises first. But... you're going to have to make a tradeoff: A little time and exercise in exchange for much, much less pain (or none at all). The first 3 exercises all start the same way: face down on your belly, head turned to one side. Progressively, through the first 3 of 7 exercises, you arch your back backwards toward the sky...while allowing your pelvis "to sag" toward earth...Don't forget to breath...and relax...and then repeat. McKenzie works you hard: REPEAT every two hours, at first. A small price for rapid pain relief! Yes, the book's layout is a bit cheesy and the black & white photos are repeated verbatim again and again. Who cares? It's cheaper and more effective than a chiropractor...and you'll know how to heal yourself should your lower back pain fire up again.
My wife and I both are both survivors of a high-speed train derailment disaster in India 9 months ago. We both sustained non life-threatening but painful injuries. My injury was to my lower back, my wife's at her neck. We have spent thousands on doctors visits, chiropractic care and medicine, all helpful but 9 months later we are still suffering daily from pain. We are one week into using this book and find it to be fantastic. We both experienced some relief immediately following our first exercise sessions from the book! The book costs less than a single visit to the chiropractor. Its worth trying if you are in pain.
Maybe this book works for some but for me... not at all. Unfortunately there is no magic exercise or position that cures back pain. I have herniated discs and I have found that stretching and religiously strengthening my back and abdominal muscles (especially the deep stomach muscles) to be the most effective way to tackle and prevent pain. Try a simple, modified pilates program!
This book will help you become pain-free
This is an instant classic. I was in a great deal of neck pain when I opened this book and by the time I finished with the simple exercises I was pain-free. This is a must-read for anyone with back or neck pain.
My take in short: it's always good to see a doctor with you have significant back or neck pain, but McKenzie exercises and certified physical therapist worked miracles for me.
About a year ago, I began to develop symptoms of cervical radiculopathy. It began as a combination of pain in my upper right arm and tingling in the right hand. A few weeks later I discovered that extension (bending my head back) intensified the pain, and flexion (bending forward) relieved it. As the symptoms gradually got worse, I consulted a chiropractor and an accupuncturist, but no improvement. Next I saw an orthopedic surgeon and a pain doctor. The orthopedist, with the help of x-rays and an MRI, provided a clear diagnosis (herniated disk at C5-C6), but the first option he offered, pain relievers, didn't help, and the next two (cortisone epidural injection, neck surgery) seemed like bad ideas after I'd researched them. (The epidural may or may not help in the short term, but can make things worse long term. The surgery is a roll of the dice, where you may get better, worse, or stay the same, partly depending on the skill of the surgeon. I have one friend who had catastrophic results from back surgery, which influenced my thinking.)
I discovered McKenzie's book on Amazon, bought it, and began doing the exercises. Things got gradually better until a long airplane flight where I think I slept too long with my head slumped forward (because leaning back was too painful). My symptoms got much worse. For the next several weeks, I had severe, 24/7 pain in my neck and arm - I learned more than I wanted to know about how bad pain can be and how much it can disrupt your life. Almost nothing helped, and I stopped the exercises because I wasn't sure if they would help or hurt.
I got a consult with the most experienced and credentialed McKenzie physical therapist in my area. He looked at the report from the orthopedist and conducted his own exam. He did a variety of exercises and manipulations in his office, advised me to do the McKenzie exercises more aggressively, and added some exercises to increase strength in my right arm. After three visits in the first week, not much changed, but after a couple more visits in the second week, I got better fast. Within a month, I was symptom-free, and, two months later, still am. Apparently, the combination of his manipulations and the exercise program pushed the disk back where it belonged, eliminating pressure on the nerve.
I now follow McKenzie's advice for what to do when you no longer have pain, doing neck exercises twice a day. It only takes a few minutes each session and it's more than worth it if it keeps the pain away.
UPDATE, December 2010: More than three years after writing this review, I still do the McKenzie neck exercises daily, and I'm still pain free. Meanwhile another friend ignored my advice to put off back surgery and try McKenzie instead. He wound up in worse shape after the surgery. I know how bad back and neck pain can be and how much you want something, anything, to fix it. But I still think most people are better off thinking of spinal surgery as a last resort, something to do only after less invasive methods fail.
About a year ago, I began to develop symptoms of cervical radiculopathy. It began as a combination of pain in my upper right arm and tingling in the right hand. A few weeks later I discovered that extension (bending my head back) intensified the pain, and flexion (bending forward) relieved it. As the symptoms gradually got worse, I consulted a chiropractor and an accupuncturist, but no improvement. Next I saw an orthopedic surgeon and a pain doctor. The orthopedist, with the help of x-rays and an MRI, provided a clear diagnosis (herniated disk at C5-C6), but the first option he offered, pain relievers, didn't help, and the next two (cortisone epidural injection, neck surgery) seemed like bad ideas after I'd researched them. (The epidural may or may not help in the short term, but can make things worse long term. The surgery is a roll of the dice, where you may get better, worse, or stay the same, partly depending on the skill of the surgeon. I have one friend who had catastrophic results from back surgery, which influenced my thinking.)
I discovered McKenzie's book on Amazon, bought it, and began doing the exercises. Things got gradually better until a long airplane flight where I think I slept too long with my head slumped forward (because leaning back was too painful). My symptoms got much worse. For the next several weeks, I had severe, 24/7 pain in my neck and arm - I learned more than I wanted to know about how bad pain can be and how much it can disrupt your life. Almost nothing helped, and I stopped the exercises because I wasn't sure if they would help or hurt.
I got a consult with the most experienced and credentialed McKenzie physical therapist in my area. He looked at the report from the orthopedist and conducted his own exam. He did a variety of exercises and manipulations in his office, advised me to do the McKenzie exercises more aggressively, and added some exercises to increase strength in my right arm. After three visits in the first week, not much changed, but after a couple more visits in the second week, I got better fast. Within a month, I was symptom-free, and, two months later, still am. Apparently, the combination of his manipulations and the exercise program pushed the disk back where it belonged, eliminating pressure on the nerve.
I now follow McKenzie's advice for what to do when you no longer have pain, doing neck exercises twice a day. It only takes a few minutes each session and it's more than worth it if it keeps the pain away.
UPDATE, December 2010: More than three years after writing this review, I still do the McKenzie neck exercises daily, and I'm still pain free. Meanwhile another friend ignored my advice to put off back surgery and try McKenzie instead. He wound up in worse shape after the surgery. I know how bad back and neck pain can be and how much you want something, anything, to fix it. But I still think most people are better off thinking of spinal surgery as a last resort, something to do only after less invasive methods fail.
What can I say about this book that hasn't already been said? A few months ago, I hurt my back loading a motorcycle onto a trailer. I've hurt my back many times, and it's always been the same story: medium pain level, rest, ice, and after a week or two I'm ready to go. However, after a few weeks this had not gotten better - but worse. Slowly I started to feel pain in my buttock and then all the way down to my ankle, so that I was walking with a limp. I tried the same stretches that had always worked (bringing my knees to my chest, crossing one leg over the other and twisting), and they did nothing. My condition got so bad that I went to see my doctor, who diagnosed a slipped disc and sciatica, and referred me to physical therapy.
A few days later, I woke up in so much pain that I called in sick to work. I simply could not move and spent the morning in bed. I started to get frustrated, as my physical therapy appointment was not for a few more days and I felt that my condition would not improve. For the first time, I started to feel hopeless. I felt that I was looking at a long road of slow recovery, and guesses as to what would fix the issue. The feeling of powerlessness that you have when the core of your body is weak is hard to describe unless you've experienced it.
I started to get mad, and began researching physical therapy techniques online. Almost everything came back to the McKenzie technique, which seemed to be universally lauded. I called my doctor and asked if I could give it a try on my own, and she said yes, so I got myself down to the bookstore and hobbled to the checkout line with my copy. I was walking like a 70 year old man and I'm only 27!
That was Monday; today is Thursday and my back feels better than it has in months. The sharp, burning pain that would travel down my back and leg has been reduced to a dull throbbing in the center of my back.
These exercises really work! It seems so simple, but looking back everyone I know told me to bend over and touch my toes or something similar, to loosen up my back. This book takes a much broader view, with exercises that loosen the spine in more than one angle, gradually pushing the vertebrae and discs back into alignment. I noticed small changes within a few hours, and within 24 hours noticed that my pain had shifted to a central location. Within 48 hours, the spring was back in my step!
As for the writing and book itself, it is well organized, easy to understand and accompanied by easy to follow photographs.
As many other people have said, please do go to a doctor first, and get their OK before trying these exercises!
A few days later, I woke up in so much pain that I called in sick to work. I simply could not move and spent the morning in bed. I started to get frustrated, as my physical therapy appointment was not for a few more days and I felt that my condition would not improve. For the first time, I started to feel hopeless. I felt that I was looking at a long road of slow recovery, and guesses as to what would fix the issue. The feeling of powerlessness that you have when the core of your body is weak is hard to describe unless you've experienced it.
I started to get mad, and began researching physical therapy techniques online. Almost everything came back to the McKenzie technique, which seemed to be universally lauded. I called my doctor and asked if I could give it a try on my own, and she said yes, so I got myself down to the bookstore and hobbled to the checkout line with my copy. I was walking like a 70 year old man and I'm only 27!
That was Monday; today is Thursday and my back feels better than it has in months. The sharp, burning pain that would travel down my back and leg has been reduced to a dull throbbing in the center of my back.
These exercises really work! It seems so simple, but looking back everyone I know told me to bend over and touch my toes or something similar, to loosen up my back. This book takes a much broader view, with exercises that loosen the spine in more than one angle, gradually pushing the vertebrae and discs back into alignment. I noticed small changes within a few hours, and within 24 hours noticed that my pain had shifted to a central location. Within 48 hours, the spring was back in my step!
As for the writing and book itself, it is well organized, easy to understand and accompanied by easy to follow photographs.
As many other people have said, please do go to a doctor first, and get their OK before trying these exercises!
Make this part of your arsenal
I have suffered with back pain for 32 years, including three surgeries (all in the lower back) in the first 10 years of the degenerative disc disease. The exercises outlined in this book, which I learned in conjunction with physical therapists associated with the New York University medical center, have been immensely helpful in preventing on-going pain and any severe reoccurrence.
Of course, you should do these exercises only with the consultation of a doctor and/or physical therapist, especially if you have acute back pain caused by a protruding or ruptured disc. Also, of course, you should combine them (eventually) with a program to strengthen and stretch your muscles. But, as many of you know, with back pain it can be very difficult to do these other exercises until you have found fundamental relief to the underlying causes of the pain, and these exercises, properly applied and for the right cases, can accomplish this.
The limited amount of time they take (litereally a couple of minutes) make these exercises very easy to maintain over time.
Robin McKenzie has been acknowledged around the world for his work with back pain. His credentials are strong. If you have found many other books to be generic and not that helpful, this one is different. If the "popularizer" title puts you off, or if you are wanting a more in-depth anlaysis-- even if only to reassure yourself of the legitamacy of the medicine behind the exercises-- you can buy and read the formal textbooks he has written.
Good luck!
Of course, you should do these exercises only with the consultation of a doctor and/or physical therapist, especially if you have acute back pain caused by a protruding or ruptured disc. Also, of course, you should combine them (eventually) with a program to strengthen and stretch your muscles. But, as many of you know, with back pain it can be very difficult to do these other exercises until you have found fundamental relief to the underlying causes of the pain, and these exercises, properly applied and for the right cases, can accomplish this.
The limited amount of time they take (litereally a couple of minutes) make these exercises very easy to maintain over time.
Robin McKenzie has been acknowledged around the world for his work with back pain. His credentials are strong. If you have found many other books to be generic and not that helpful, this one is different. If the "popularizer" title puts you off, or if you are wanting a more in-depth anlaysis-- even if only to reassure yourself of the legitamacy of the medicine behind the exercises-- you can buy and read the formal textbooks he has written.
Good luck!
I thought I was doomed to live with chronic lower back pain and recurring episodes of pain that often restricted me to bed. Not so after reading this book! I read 7 Steps and followed the exercises that were applicable to my problem and my pain disappeared completely. Yes, the potential for a recurrence exists, but by losing weight, doing the exercises, sitting properly, and using a lumbar roll, I am able to do just about anything; pain free!
Not a magic bullet, but it helps provide a measure of control over the pain
I have suffered from lower back pain for the past 20 years. At the age of 35, I find that 'dinging my back' gets easier. An episode is very predictable now... between 4 and 6 days to recover. I know the drill.
About a year ago, my sister, who suffers from upper back pain, recommended this book. She said it changed her life. So I read the book from cover to cover and learned the exercises. In reality, they are all stretches.
A month after reading the book, I was shoveling some dirt in the back yard, and I got that all too familiar 'pop' in my lower back. Darn it... I immediately dropped to the ground and did the lower back stretches. The most amazing thing happened. The usual 5 day recovery cycle (and I know them well) simply did not happen. No pain but a little restriction in back movement. One day recovery, which is amazing.
So the book really helps me, and I completely recommend it. If you read all the reviews on this site, you will note some criticisms that the book does not address all types of back pain. Frankly, that is fair enough. The McKinsey Method targets problems with the spinal curvature (lolsarsis) of the lower and upper back. Luckily for me, those tend to be my problems, and they are fairly common problem areas.
So is it a magic bullet? No. No reputable doctor will tell you there is any magic bullet for anything. Does it dramatically increase your odds of establishing some control over your lower and upper back pain? In my humble opinion, yes. Are the exercises mostly preventative in nature, and just really good ideas? In my humble opinion, absolutely.
So if you are looking to establish some measure of control over your back pain, the book is worth a look. In my case, it was the best 10 dollars I ever spent, and has paid for itself many times. I used to see my chiropractor once or twice a month. Now I see him every four months for a maintenance adjustment. The difference is amazing.
Wishing you good health and a pain free back,
Richard
About a year ago, my sister, who suffers from upper back pain, recommended this book. She said it changed her life. So I read the book from cover to cover and learned the exercises. In reality, they are all stretches.
A month after reading the book, I was shoveling some dirt in the back yard, and I got that all too familiar 'pop' in my lower back. Darn it... I immediately dropped to the ground and did the lower back stretches. The most amazing thing happened. The usual 5 day recovery cycle (and I know them well) simply did not happen. No pain but a little restriction in back movement. One day recovery, which is amazing.
So the book really helps me, and I completely recommend it. If you read all the reviews on this site, you will note some criticisms that the book does not address all types of back pain. Frankly, that is fair enough. The McKinsey Method targets problems with the spinal curvature (lolsarsis) of the lower and upper back. Luckily for me, those tend to be my problems, and they are fairly common problem areas.
So is it a magic bullet? No. No reputable doctor will tell you there is any magic bullet for anything. Does it dramatically increase your odds of establishing some control over your lower and upper back pain? In my humble opinion, yes. Are the exercises mostly preventative in nature, and just really good ideas? In my humble opinion, absolutely.
So if you are looking to establish some measure of control over your back pain, the book is worth a look. In my case, it was the best 10 dollars I ever spent, and has paid for itself many times. I used to see my chiropractor once or twice a month. Now I see him every four months for a maintenance adjustment. The difference is amazing.
Wishing you good health and a pain free back,
Richard
Take Charge of Your Back and Neck Health
First of all, I'm a very active person, so sports injuries are part of my life. However, when I pinched a nerve in my back using a rubber exercise ball that laid me out on the ground it was a new injury for me. Going to both a sport chiropractor and acupuncture practitioner resulted in minimal improvement from both after several months of treatment and considerable expense. Credit goes to a neighbor seeing me almost crawl up the outside stairs who lent me this book by Robin McKenzie. McKenzie's rational made sense to me with a logical plan for extension and compression exercises to heal the discs in the back lumbar area. The healing occurred over about 20 days by faithfully following McKenzie's exercise plan several times a day. Since that time I have worked out a shoulder problem with the neck exercises and a sciatic problem down my right leg from aggressive biking. I have given this book to many people since buying it and highly recommend everyone with back and neck issues give this a try before doing something radical - like surgery.
This is a GREAT book!!
If you are having issue with hand numbness, upper back/neck tightness, PLEASE read this book and give it a try.
Years back I had lower back issues. A physical therapist applied the Mckenzie techniques to fix me up when nothing else was working. Now I have very little to no lower back issues.
I work all day typing at computer. About a year back I started having neck pains, loss of neck mobility and then hand pain and then hand numbness. I went to chiroprators and massage and doctors and physical therapist and personal trigger point massage... well nothing realy solved it. I became depressed and felt hopeless. Felt that I'd have to give up my career etc. Not good.
Reading this book and applying the stuff in it... In particular the stuff about lumbar support and proper posture proved to be the missing peice. I am not magically healed or anything, but I now have the tools to keep my symptoms under control.
Please give it a chance. It may prove to be the missing peice for you as well.
If you are having issue with hand numbness, upper back/neck tightness, PLEASE read this book and give it a try.
Years back I had lower back issues. A physical therapist applied the Mckenzie techniques to fix me up when nothing else was working. Now I have very little to no lower back issues.
I work all day typing at computer. About a year back I started having neck pains, loss of neck mobility and then hand pain and then hand numbness. I went to chiroprators and massage and doctors and physical therapist and personal trigger point massage... well nothing realy solved it. I became depressed and felt hopeless. Felt that I'd have to give up my career etc. Not good.
Reading this book and applying the stuff in it... In particular the stuff about lumbar support and proper posture proved to be the missing peice. I am not magically healed or anything, but I now have the tools to keep my symptoms under control.
Please give it a chance. It may prove to be the missing peice for you as well.
The McKenzie Method has helped me
I'm generally skeptical about books that solve problems that the collective wisdom of the medical profession cannot! However my excruciating back pain (sciatica ?) caused me to try the exercises in this book....what did I have to lose? After about ten days of incapacitating pain when I got out of bed in the mornings, I started the exercises and got immediate (although, not total) relief. Six weeks after diligently following the exercises I still have a recurring ache but a run-through the streching (not flexion) exercises helps a lot.
Once the pain subsided I gingerly moved to the flexion exercises:I am convinced that a full stretching of the spine is key to recovery.
The book that all chiropractors don't want you to know about
I was only 18 years old when I injured a disk in my lower back. I had horrible chronic pain for 6 months, day in and day out, the only relief I could find was lying in bed. Then I discovered McKenzie's book and what a miracle it was! I followed all his steps quite seriously and I found that in a couple of months I was able to completely eliminate ANY sign of back pain. This book works! I spent countless dollars on two different chiropractors that did absolutely nothing for my pain and I was seriously considering sergery! It's only too bad I did not discover this book sooner!
Takes patience, and yes, heed the pain!
I'd recommend a slow and easy start with this book. This book is about extension (creating space between the discs so they don't pinch the nerves) but you also need to strangthen the muscles to get stronger. My back was healed mostly with swimming (try it!). I find that when I have to stand for several minutes at a stretch, the McKenzie exercises relax my back like magic. None of your muscle strengthening exercises will give you relief when you're really in pain. And it's better than traction as you can control how much stretching you can take. I had a strong and healthy back till my gym instructor introduced me to the barbell and progressed me too fast to very heavy weights. Which goes to show that when it comes to your body, take it easy and don't expect miracles....or you can end up worse than you started.
Must read for anyone with back pain (especially athletes).
Everyone's back issue is different (as judged by the contrasting reviews of this book), but this book and the McKenzie method has changed my back pain situation dramatically.
I was diagnosed as having degenerative disc disease (osteoarthritis) and told very explicitly to give up running and lifting free weights.
My pain was in the thoracic (middle spine) and developed when driving a car, sitting at the computer, and during the end of my run (more on the importance of that later).
I also have been doing yoga twice daily for over six years. The doctor told me to continue with the yoga.
While the yoga was of course VERY helpful, I still developed the pain the above described positions.
The problem for myself and millions of others, was the totally unhealthy position of sitting at a desk. We slouch over, which eventually leads to long term pain.
The problem in no way shape or form was my running or weight lifting per se. The reason I was in pain at the tail end of runs was my form suffered, crouching over.
On the first weekend with Dr. McKenzie, I followed all of his directions. In essence, this means stretching every two hours with backbends and forward bends. I am allowed to take breaks, and use them for this at work.
Almost immediately, the pain decreased, and the near constant discomfort was gone. I combined this with the recommendation of the book The Posture Prescription to squat or kneel. I no longer use a chair at work. (Yes, everyone asks me, and I hate explaining myself, but it's a small price to pay).
Dr. McKenzie gave me (and many other athletes) great solace in explaining that our physical activity was NOT the source of our problems, but rather inactivity after exercise. Crouching, slumping, etc.
Now, between sets I do five-six McKenzie standing backbends. During runs, at the half-way point, I do a forward bend followed by a few backbends.
I'm nearly certain Dr. McKenzie can help you take control of your back problems, too.
Thanks to his sage advice, I'm running pain free again, lifting, and I now use a lumbar roll (his are available on Amazon.com) in the car.
Thank you Dr. McKenzie.
I was diagnosed as having degenerative disc disease (osteoarthritis) and told very explicitly to give up running and lifting free weights.
My pain was in the thoracic (middle spine) and developed when driving a car, sitting at the computer, and during the end of my run (more on the importance of that later).
I also have been doing yoga twice daily for over six years. The doctor told me to continue with the yoga.
While the yoga was of course VERY helpful, I still developed the pain the above described positions.
The problem for myself and millions of others, was the totally unhealthy position of sitting at a desk. We slouch over, which eventually leads to long term pain.
The problem in no way shape or form was my running or weight lifting per se. The reason I was in pain at the tail end of runs was my form suffered, crouching over.
On the first weekend with Dr. McKenzie, I followed all of his directions. In essence, this means stretching every two hours with backbends and forward bends. I am allowed to take breaks, and use them for this at work.
Almost immediately, the pain decreased, and the near constant discomfort was gone. I combined this with the recommendation of the book The Posture Prescription to squat or kneel. I no longer use a chair at work. (Yes, everyone asks me, and I hate explaining myself, but it's a small price to pay).
Dr. McKenzie gave me (and many other athletes) great solace in explaining that our physical activity was NOT the source of our problems, but rather inactivity after exercise. Crouching, slumping, etc.
Now, between sets I do five-six McKenzie standing backbends. During runs, at the half-way point, I do a forward bend followed by a few backbends.
I'm nearly certain Dr. McKenzie can help you take control of your back problems, too.
Thanks to his sage advice, I'm running pain free again, lifting, and I now use a lumbar roll (his are available on Amazon.com) in the car.
Thank you Dr. McKenzie.
More Effective and Cheaper than Physical Therapy
My title says it all... after weeks of physical therapy to help my terrible neck/shoulder pain, very very little change had taken place even after doing the stretches they prescribed and trying all their various treatments (electricty, etc.). But after i found this book and read it and did the McKenzie stretches et cetera rigorously for about 2 or 3 weeks, I felt 100% better! I still use the stretches and practice good posture today and I am so glad I found this book.
7 Steps to pain free life-overall good book but I think it will take me about 50 more steps before I feel great again. But I keep trying, I learned about proper sitting and standing to take stress off my back which was helpful a little. I bought a ball to sit on like the author recommended and that seems to help some when I have to sit long hours in front of the computer.
Within 2 weeks of practicing the neck exercises with strict determination, my 3 year neck ache was virtually gone! I, too have tried chiropractors and muscle relaxers and was frustrated with the lack of relief from these treatments. Now, 3 months later, I still do the exercises twice a day(it takes 20 seconds!) and have very rare flare-ups of pain. The book is simple to understand and has great diagrams/instructions.
a rehash of his other books...
while i found McKinzie's other books (treat your own neck, treaty our own back) to be great books, i felt a little duped when i got this book and it turned out to be essentially the same stuff...
Over the past many years and repeated bouts of severe back pain, I have tried many programs ( yoga, chiropractic, etc. ) in order to gain relief and to prevent future episodes. The simple, sensible approach from Mr. Kenzie's book is the finest program I have ever used. My back has never felt better, totally free of pain and restriction.
This book is a must for anyone suffering from back, glute, leg pain and/or sciata. It is very easy to read and follow. There are pictures along with descriptions of the exercises. The exercises do not take long to learn. They also do not require a lot of time each day to do. There are case studies to read throughout the book. There are also variations of the exercises and strategies in case you are not responsive to the original program. Your recovery might not happen as quickly as the case studies in the book, but keep using the exercises. They do help. Dr. McKenzie does write about the limitations of his program and admits that it might not help everyone. He advises that you seek medical help for certain situations. I bet, however, that everyone in back pain can get some relief following this program. This book was recommended to me by my general practioner after attending regular physcial therapy sessions to no avail. I wish we would have started with this book. It would have saved me a lot of money.
Good read for those with back pain
Has stretches that definitely help reduce chronic neck and back pain. Recommended by my physician. Stunned that the chiropractor never told me about it!
Incredible!! If you have back pain, get this book ASAP!!
I received this book 2 days ago, and my back pain has improved dramatically. After getting no help from doctors, I decided to do my own research and discovered the Mckenzie method. The day I got the book, I was in such pain I didn't think I would be able to continue working that day. I did the "first aid" exercises for back pain, and had immediate relief. I was able to continue working and have hope now for complete recovery and relief from years of back pain.
Great book, and, PT program; just be careful.
As an RN, my lumber spine, and neck, are shot---likely from the repetitive physical requirements of the job. A recent nursing journal stated that the average RN, working twelve hour shifts on medicine/surgery, will lift approximately a ton, while walking five to 10 miles on hard surfaces. And, we all know how difficult it is to use good body mechanics when too busy, tired, or stressed. Back injuries and pain result in many nurses leaving the field. I wanted to avoid having this happen to me.
I recently obtained a pain specialist, who could not recommend Robin McKenzie physical therapy more highly. She had been in the program, herself, with remarkable results. She emphasized that the program is education, exercises and back protection that you will carry with you throughout your life. I was sent on a search for certified McKenzie therapists in my area, finding only two, with travel required for appointments. So, I wanted to make the best of the experience and, go in with knowledge of the process, first, which is why I ordered, '7 Steps To A Pain-Free Life.'
While waiting for my second visit, with follow-up MRIs, I started some of the exercises. I found them simple to do and some of them were definitely effective in relieving pain and loosening up the muscles. However, some appeared to make my situation worse. I wondered why.
During my second Dr. visit, we reviewed the MRIs and, sure enough, there is a structural abnormality that would contraindicate the spinal flexion exercises in the book---exercises I had been doing with vigor. So even though this is highly regarded therapy, please don't assume all the exercises are safe for you. They are not!
Bottom line is---know what your structural abnormalities are, and what exercises are appropriate for you, before starting any therapy program such as McKenzie and work closely with your Dr. I think this is a wonderful book with great exercises, and spinal nurturing, but some of them might actually aggravate your situation. Once you know your limitations, I think the best scenario would be to read the book, to be an informed student, then contact a McKenzie Certified Therapist, to set-up a routine for you to maximize the experience.
One thing I can say, unequivocally, is those with healthy backs that want to avoid problems in the future should jump on this book as part of maintaining a healthy spine. Just think of the vertical load being bipedal places on our vertebra and discs. Gravity is working against us, folks. Believe me, prevention IS worth a pound of cure. Don't let back injuries and pain steal the joy from your life.
I recently obtained a pain specialist, who could not recommend Robin McKenzie physical therapy more highly. She had been in the program, herself, with remarkable results. She emphasized that the program is education, exercises and back protection that you will carry with you throughout your life. I was sent on a search for certified McKenzie therapists in my area, finding only two, with travel required for appointments. So, I wanted to make the best of the experience and, go in with knowledge of the process, first, which is why I ordered, '7 Steps To A Pain-Free Life.'
While waiting for my second visit, with follow-up MRIs, I started some of the exercises. I found them simple to do and some of them were definitely effective in relieving pain and loosening up the muscles. However, some appeared to make my situation worse. I wondered why.
During my second Dr. visit, we reviewed the MRIs and, sure enough, there is a structural abnormality that would contraindicate the spinal flexion exercises in the book---exercises I had been doing with vigor. So even though this is highly regarded therapy, please don't assume all the exercises are safe for you. They are not!
Bottom line is---know what your structural abnormalities are, and what exercises are appropriate for you, before starting any therapy program such as McKenzie and work closely with your Dr. I think this is a wonderful book with great exercises, and spinal nurturing, but some of them might actually aggravate your situation. Once you know your limitations, I think the best scenario would be to read the book, to be an informed student, then contact a McKenzie Certified Therapist, to set-up a routine for you to maximize the experience.
One thing I can say, unequivocally, is those with healthy backs that want to avoid problems in the future should jump on this book as part of maintaining a healthy spine. Just think of the vertical load being bipedal places on our vertebra and discs. Gravity is working against us, folks. Believe me, prevention IS worth a pound of cure. Don't let back injuries and pain steal the joy from your life.
Great system, logical approach to back care
I have had occasional lower back and sciatic nerve pain, particularly after certain exercises, including most acutely Spinning classes. A friend referred me to Dr. McKenzie's book. The book could be shorter - the author piles up a wealth of anecdotes to support the reader's belief in his system. But it works. After faithfully following the exercises, the pain usually disappears in a few days and I can take Spinning classes now without worrying about Sciatica. As valuable as the exercises, is the understanding he imparts for how to care for your vertebrae. I have recommended this book to many friends who have complained of back pain.
Three months ago I developed a bulging disc in my back. The pain was in my back and radiated down my right leg. The pain during standing, sitting, and during exercise was excruciating. I could not even stand for more than one minute. I tried going to a chiropractor, orthopedic doctor, physical therapy, and prescription medication. I paid over $1,000 in insurance co-payments. After all that the pain was still there. A friend told me about this book. I have been doing the exercises exactly as it says to in the book for a week now. I have virtually no pain. Even when I do have pain it is much more mild and it is manageable. I stopped taking the prescription medications. I highly recommend this book to anyone suffering from pain like I described. It really works.
Excellent resource for spinal health
Have been recommending this book for years. I am a family physician. Learned about the McKenzie method nearly 15 years ago from another family physician who had found impressive relief from his own back pain through the methods developed by Robin McKenzie. Have had several of my patients with acute ruptured disks achieve up to 80% relief in pain within a couple of days of starting on the exercises. Most of my chronic pain patients with low back pain are using the exercises and they have all reported significant benefit.
Would recommend this for anyone with spine/back discomfort from the low back to the neck. Best approach I have found yet.
Would recommend this for anyone with spine/back discomfort from the low back to the neck. Best approach I have found yet.
I Don't Know About the Science, But It Worked For Me!
I've had tension headaches developing out of neck pain on a regular basis ever since I was involved in an auto accident 6 years ago. I would take Advil by the handfuls every almost every day. I started a combination of 4 of the 7 neck exercises in the book and have decreased the Advil use by 95%. I still have stiffness in my neck from time to time, but it just doesn't go beyond that anymore. I had tried chiropractic care and injections, but this is the only thing that has worked. I really can't explain it.
I've been in pain for 6 months but just a few days of these exercises and the pain is gone. It's a quick read and the illustrations make the exercises easy to do. The testimonials were overkill and I skipped most of them. Back doctors may be put out of business!
Physician gives 'thumbs up' for treatment of neck and back pain book
It works!!!
This book is the result of the combination of "Treat Your Own Back" and "Treat Your Own Neck 4th Ed " both by Robin McKenzie. Newer editions might have little different info., perhaps some different pictures, or maybe some updated techniques, but I'm using this same review for all three books.
I'm a physician and have no conflicts of interest financially or otherwise. My back/neck problems began while moving boxes and furniture in the transition to medical school. It eventually healed, but this started a series of injuries from any significant use of my back. Each episode took longer to heal, and the pain became more severe. An MRI showed bulging discs. Several rounds of conservative treatment and education on exercises by my pcp didn't help. Several rounds of physical therapy (PT) were unsuccessful. Next was referral to the surgeon. The neurosurgeon felt surgery wasn't called for and wanted me to try physical therapy. So I was unhappy about this and told the surgeon how I felt and that PT had already failed. He encouraged me to continue, and he would have me see his PT who specialized in backs.
This new PT had copies of McKenzie's books in the treatment room. The book was used during our exercises. She asked me to get the book and practice at home. Using the book while in the office, MADE IT SO EASY. I never had to return for another session. The pictures made everything so simple to follow. Many of them can be done without any changes to your schedule. I didn't need to go to the gym. The exercises can be done while in the shower, while in the office at a desk, or while watching tv at home relaxing. Many are lifestyle changes like bending at the knees to pick up something on the floor or correct seating/sleeping postures. AND THEY WORK!
I treat many people with chronic pain and ask these patients to get the book. Very few patients will buy a book and follow the instructions when a physician tells them to. People want quick fixes. But there are none. Eventually a few will get the book and half-heartily try it. And when the do, IT WORKS!
These are great resources for any type of clinician/medical provider to educate their patients. Education on proper techniques of posture, sleeping, and any type of movement is the key to preventing problems. Acute problems may need specific exercises based upon the location and type of injury. These books have all that. It's easy to read, not a lot of technical jargon. The pictures make the instructions impossible to make mistakes.
ANYONE WITH NECK & BACK PROBLEMS, PLEASE TRY THIS. ANY MEDICAL PROVIDER THAT HAVE CLIENTS WITH NECK & BACK PAIN, PLEASE TRY THIS. I can't keep a copy for myself. I wind up giving mine away each time I get a new one. That's why I'm writing this. I needed a new copy for the psychiatry office.
Not rocket science, but very effective!
The first thing to understand that there is no miracle formula to be obtained from this book. The exercises are very basic. The second thing to understand is once you have resolved your pain issues, you have to make an investment of about 3-5 minutes each day to perform maintenance exercises; thus, to keep the pain away. This isn't a one-time fix all only when pain shows up.
If you think about the anatomy of the back (or do some basic research) and how the discs can be affected by various day-to-day movements, you can understand why these basic exercises are effective. There are pointed warnings to advise you NOT to perform certain activities if you have a certain conditions. If you choose to skim through the book (which is a big No-No when self treating), it is possible you will not read the warnings, and thus could injure yourself.
For lower back related issues, your basically exercising your discs in the opposite fashion as you would during the day with normal activity. Normal daily activity has us bending forward most of the time and exerting pressure on one side of our discs. The premise is to ensure we also exercise the other side of the discs to keep them from "sliding" around or developing bulges. The exercises are set-up for an individual to progress from simple easy positions to the more "aggressive" exercising position over time. The key is not rushing the process.
I had a bulging disc remove about 9 months ago. I am an avid runner and my sciatica started to have its gradual flare ups. I purchased this book and began performing the lower back exercises. My gradual flare ups gradually disappeared. After a couple weeks, no pain at all. I continue to perform the maintenance exercises to ensure I keep the sciatica at bay, which is recommended in the book. I would suggest this book prior to having surgery, which I did not have the opportunity to try. It has helped post surgery, however.
If you think about the anatomy of the back (or do some basic research) and how the discs can be affected by various day-to-day movements, you can understand why these basic exercises are effective. There are pointed warnings to advise you NOT to perform certain activities if you have a certain conditions. If you choose to skim through the book (which is a big No-No when self treating), it is possible you will not read the warnings, and thus could injure yourself.
For lower back related issues, your basically exercising your discs in the opposite fashion as you would during the day with normal activity. Normal daily activity has us bending forward most of the time and exerting pressure on one side of our discs. The premise is to ensure we also exercise the other side of the discs to keep them from "sliding" around or developing bulges. The exercises are set-up for an individual to progress from simple easy positions to the more "aggressive" exercising position over time. The key is not rushing the process.
I had a bulging disc remove about 9 months ago. I am an avid runner and my sciatica started to have its gradual flare ups. I purchased this book and began performing the lower back exercises. My gradual flare ups gradually disappeared. After a couple weeks, no pain at all. I continue to perform the maintenance exercises to ensure I keep the sciatica at bay, which is recommended in the book. I would suggest this book prior to having surgery, which I did not have the opportunity to try. It has helped post surgery, however.
This book is concise enough not to bore, but thorough enough to clarify the details. This has been the only method that has truly relieved my degenerative disc pain.
Works only if your spine is stiff and the low back curve is flat
This is suitable for healthy and athletic type younger people. Be careful if you have DDD (degenerated disc of the lumbar) or arthritis. This may give relief for couple of day but the pain comes back! The tension pose (equivalent of bending back) actually increased my pain after 2 weeks.
If you've already read his "neck" book and his "back" book, then this is redundant, tho I didn't know that before purchasing it. I am amazed someone as renowned as he would do this. Clearly he was duplicating material so we'd buy it all as Ortho does when it produces the same pesticide and calls it three different names.
Don't buy this book if you have tingling or numbness.It tells you not to do any of these movements if you have tingling or numbness.After my t&n stopped I tried to do these movements and it came back so the book is right.This book is only for dealing with pain.For thoughs of us with tingling and numbness look elsewhere.
Back pain is gone for first time in over 7 mo's after using this book
I am only 29 yrs old and have had a terrible back almost my whole life, and about 8 months ago, my worst ever back pain episode began and did not subside for another 6 months, until I read and began following the McKensie method principles.
My spine specialist almost demanded that I read this book, so I was a bit skeptical at first that he might be trying to promote the book for his own benefit. However, after having read and used the techniques outlined in this book for the first few days, I instantly became aware that my doctor was not trying to trick me, but rather, he gave me an incredibly valuable resource. I now do these stretches several times every day, and my back is practically pain free. I am able to go to the gym and exercise again without throwing out my back, and working an 8 hour day doesn't injure my back either. It's like a miracle. I am also seeing a McKensie method trained physical therapist now and am much better using his exercises when compared to the exercises of my old physical therapist.
I highly recommend giving this book a try if you have recurrent lower back pain that hurts most when sitting or standing, and is most severe when bending forward. It works better than all the doctors, acupuncturists, and physical therapists I've ever seen. And make sure your physical therapist is trained in the McKensie Method or else you could risk aggravating your back even further.
My spine specialist almost demanded that I read this book, so I was a bit skeptical at first that he might be trying to promote the book for his own benefit. However, after having read and used the techniques outlined in this book for the first few days, I instantly became aware that my doctor was not trying to trick me, but rather, he gave me an incredibly valuable resource. I now do these stretches several times every day, and my back is practically pain free. I am able to go to the gym and exercise again without throwing out my back, and working an 8 hour day doesn't injure my back either. It's like a miracle. I am also seeing a McKensie method trained physical therapist now and am much better using his exercises when compared to the exercises of my old physical therapist.
I highly recommend giving this book a try if you have recurrent lower back pain that hurts most when sitting or standing, and is most severe when bending forward. It works better than all the doctors, acupuncturists, and physical therapists I've ever seen. And make sure your physical therapist is trained in the McKensie Method or else you could risk aggravating your back even further.
I read this book quickly in order to deal with back pain. After reviewing it, and in conjunction with a physical therapist, was able to recover quickly. My physical therapist was impressed that I purchased this book, as he stated that McKenzie is well known and respected in his field.
Book Review of 7Steps to a Pain-Free Life
This book was written in a clear and straight foward style and packed with invaluable information for back and neck pain sufferers.
The no nonsense approach was not only inspirational but had practical and achievable suggestions and very specific exsercise and life style directions to better achieve pain releif from back and neck problems.
Great book!
The no nonsense approach was not only inspirational but had practical and achievable suggestions and very specific exsercise and life style directions to better achieve pain releif from back and neck problems.
Great book!
I highly recommend this book. We have given it to many of our friends and family, and it also comes in Spanish. The explanations and illustrations are good and easy to follow.
Robin McKenzie's book on treating your own back and neck pain is a tribute to recognizing that we can heal ourselves with simple exercise. The three easily performed back exercises are designed to reestablish the natural curvature (lordosis) of the lower back. Similar exercises are designed specifically for the neck. All I can say is that they work! My husband and I both have lower back problems from time to time, and my husband has suffered from neck pain and limited range of movement. Robin McKenzie's method has worked miracles for both of us.
All it costs is the price of the book. No doctors, no chiropractor, no physical therapist bills (although you should always consult your doctor about any treatment you pursue). Robin McKenzie, in fact, is a physical therapist who developed this technique many years ago. It is used by millions of therapists/doctors all over the world. Just ask your doctor, "Do you use the McKenzie Method?" Many incorporate McKenzie's exercises into their own therapies.
Robin McKenzie's book on treating your own back and neck pain is a tribute to recognizing that we can heal ourselves with simple exercise. The three easily performed back exercises are designed to reestablish the natural curvature (lordosis) of the lower back. Similar exercises are designed specifically for the neck. All I can say is that they work! My husband and I both have lower back problems from time to time, and my husband has suffered from neck pain and limited range of movement. Robin McKenzie's method has worked miracles for both of us.
All it costs is the price of the book. No doctors, no chiropractor, no physical therapist bills (although you should always consult your doctor about any treatment you pursue). Robin McKenzie, in fact, is a physical therapist who developed this technique many years ago. It is used by millions of therapists/doctors all over the world. Just ask your doctor, "Do you use the McKenzie Method?" Many incorporate McKenzie's exercises into their own therapies.
This book is superb in every way but one. The instructions for Back Exercise 4, on page 78, should include what an excellent chiropractor advises: When starting standing upright, with your hands in position in the small of the back, before bending your trunk backward, lift your trunk upwards as much as possible to stretch the spine to prevent it from being crunched by the bend at the small of the back.
This book, especially its central seven exercises, enabled me to overcome, and Exercise 4 to keep at bay, the excruciating back pain I experienced after two injuries, including three vertebral compression fractures in the spine.
This book, especially its central seven exercises, enabled me to overcome, and Exercise 4 to keep at bay, the excruciating back pain I experienced after two injuries, including three vertebral compression fractures in the spine.
I had been suffering from back pain for some time (years really). Doctors had wanted to do surgery, and I was taking ibuprofen enough to worry about my liver. I tried physical therapy, and while that was nice and maybe helpful, it did not remove the pain. One weekend I had a particularly bad spasm of pain - sciatica of a wicked sort - and had gotten this book upon recommendation from a friend. With hours of the first exercise I could tell a difference. Within 2 days I was back to "normal". With regular use of the stretching exercises, I was feeling NO PAIN in less than a week. I regularly practice the exercises now (though not as often), watch my posture, and I haven't had ANY issues for over a year.
This book was a God-send, and I recommend it highly.
This book was a God-send, and I recommend it highly.
I stumbled across the McKenzie Method to relieve back pain several years ago, when I was in constant pain and believed I would have to live with a restricted life style. I am now back to doing everything I did before my condition- log-splitting, weight-lifting, golf- everything! I have also helped at least 8 of my friends who have suffered as well. What we learned was that this is the most widely used method in the world to treat low back pain. The reason it isn't more widely known in the U.S. is that you can do these techniques yourself, which is not very compatable with our current medical system of treating the symptoms, rather than the cause.
I would recommend that you buy several of these books, because you will be giving them out to your suffering friends!
I would recommend that you buy several of these books, because you will be giving them out to your suffering friends!
I tried the exercises in this book for lower back pain and was astonished to find that the pain had just disappeared after only 5 minutes of exercising. After taking anti-inflammatories of all sorts for 5 weeks, I had not been able to get rid of the pain. Performing the exercises repeatedly for a few days made me get rid of the pain for good. Nowadays, if I have the slightest back pain coming I perform the exercises immediately and the pain goes away.
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In September the ache returned, and I went back to the clinic. After several weeks of traditional therapy, the Orthpedic doctor prescribed massage therapy. The nurse practitioner immediately noticed I had a posture problem, but after a couple of weeks of therapy, I still had an ache.
I stopped the therapy, and began reading several books on the problem. I purchased this book as a last chance, before exploring the possibility I needed surgery. I got the book on a Wednesday, and began doing the exercises over the following weekend.
Now I had been doing all sorts of exercises for several months to no effect. This book proposed extension as compared to flexation exercises. I write this on a Monday. While I can't say I'm healed, I am significantly better.
If you have lost hope, that you can get better, read this book before having surgery. I now believe that I may not need surgery at all, and may be able to resume my life.