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Back Mechanic: The Step-by-step McGill Method to fix back pain


In an age where a seemingly endless amount of gimmicky back products are in circulation, a definitive guide to self-assessment and rehabilitation is more essential than ever.

Back Mechanic guides you through a self-assessment of your pain triggers, then shows you how to avoid these roadblocks to recovery. Then effective exercises are coached in a step by step progressive plan. Spine expert, Prof. McGill used his 30 years of research findings and clinical investigations to create this evidence-based guide that has helped thousands reclaim their lives. This knowledge is now available to you in this richly illustrated book. You will become your own best Back Mechanic and advocate.


$34.95 CDN



Table of Contents

    Introduction and overview
    The way to a pain-free and robust back

    Section 1: "Why me?" Understanding your pain

  • 1. Myth-busting
  • 2. Back to basics: Getting to know your back and causes of pain
  • 3. Is surgery for you?: The essential list
  • 4. The Code: Rules and guidelines for back health

  • Section 2: Self assessment: Finding the cause of your back pain

  • 5. Use the McGill approach to find your pain trigger
  • 6. Your self-assessment

  • Section 3: The repair job: Using the right tools to make activity pain-free

  • 7. Removing the cause of pain: Learning basic movement tools
  • 8. Spine hygiene: moving without pain
  • 9. Building a resilient back: The non-negotiable "Big 3" exercises
  • 10. The walking program: Nature's back balm
  • 11. The core program
  • 12. Restoring the hips

  • Section 4: Tuning the machine for best performance

  • 13. Next level training: Regaining your active lifestyle
  • 14. Special exercises for sciatica, kyphosis, scoliosis, stenosis, the overweight and others
  • 15. Solutions that solve back pain: Case studies and sample programs
  • 16. Q and A with the Professor: Sex, selecting a mattress, and other things you were afraid to ask
  • 17. Conclusion

  • Appendix: Exercise Logs

  • 18. Pain and activity ability
  • 19. Exercise log