7 Steps to a Pain-Free Life: How to Rapidly Relieve Back and Neck Pain

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!!

First let me just tell you my story. I am a 26 year old male. I am 6 ft 2 inches and have a really long upper body and a family history of herniated discs. I have had back problems since I started growing like a weed.Anyway, my back problems have been mostly moderate - scoliosis diagnosed when I was 18, (most likely postural), and disc degeneration starting when I was 19, of which no doctors told me about until I reviewed my records much later after recently herniating that disc. In January 2012 I bent down and picked up a shirt, and my disc finally went. I could feel it slip. I first tried steroids, NSAIDs, and they only worked temporarily. Then I tried the chiropractor and spent WAY TOO MUCH money to the tune of 5000+ dollars because they told me I needed a bunch of stuff that turned out didn't work at all. I did manipulation, decompression therapy, and some cervical neck traction. The whole process left a bitter taste in my mouth.Then I tried physical therapy which helped a little bit. Finally I asked one of the physical therapists that I work with ( I am a nurse), and he recommended this guy Robin McKenzie. After a little research I thought a few more bucks couldn't hurt.All I can say is WOW. Literally, after one week my pain was drastically reduced. The entire concept makes sense, especially for me since my pain is most likely from poor posture. PLEASE buy this book if your situation is similar to mine. My disc is herniated in the L5/S1 region and its a "protruding" disc. The exercises in this book are SIMPLE, FAST, and EASY!! Nothing helped my back more than this, and i'm actually able to start playing sports again now, and I havent taken an advil but maybe 3-4 times since I read this book. I actually only do the exercises once a week!! I highly recommend this book!!

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 have been to the nero surgeon,had mri's, been to chiro, tried acupuncture and have had no success.This helped!You have to be religious in your exercises and do them 4-5 times per day for a month.But think of it this way,how long did you sit improperly to get the problem.Posture probably accounts for most of the bad back problems.There is no magical cure.Take responsibility for your problem and get ready for some hard work.You also have to fix your posture and start strengthen your back or you will continue to have the problem

Very Highly Recommended. HONEST and QUICK DELIVERY especially during the festive season. Before undergoing a spine or back operation, please READ this book. Wishing you all the best. Thanks so much.

dieses buch sollte eigentlich in keinem Bücherregal fehlen, viele praktische Übungen, Fallgeschichten und auch leicht verständliches Hintergrundwissen werden kompakt und kurzweilig präsentiert. dies ist allerdings die englische Ausgabe

For years I have been experiencing back pain, both upper and lower, in addition to neck pain caused by the upper back pain spreading to my shoulders and then subsequently into my neck. I have spent a fortune on treatments (oeteopathy, physiotherapy, etc) and all to no avail. Yes, they provided immediate relief but invariably after just a few days the pains were back.Now for just a few GBP, my pains have virtually all but disappeared and my quality of life has improved no end. All as a result of both the excercises described in this book, in combination with the McKenzie lumbar support roll at my chair at work.The roll I purchased about 4 weeks ago and use it at the office (I work with a computer all day long!). The excercises I try to do religiously 5 times each day - in the morning while still in bed, at about 11am (instead of going for elevenses!), during my lunch break, at about mid afternoon and later at home before going to bed.Both the excercises, combined with the back roll, have all but eradictaed my back pains. I feel just a few twinges now and again, but no where near as bad a previously. In fact I haven't been for any back more treatment (osteo, physio) during the past 3 weeks and doubt I shall need to go in the near future, touch wood.What is so astounding is that I didn't realise that my bad posture and habits were causing me so much pain and discomfort. Now I feel like a new person - no longer with pains nor grumpy in the mornings. I can now carry out excercises amd have started going swimming also, both things which were unthinkable a few weeks ago. So thank you Robin McKenzie, you've saved my back!!

I bought this to replace my original Treat You Own Back and Neck books that got damaged. I have been using them and the Robin McKenzie Methods for over 20 years with great success. I have used the same techniques to treat many sports team members and coaches with excellent results and can thoroughly recommend this book to anyone that suffers back or neck pain.