Back Mechanic-VIDEO ENHANCED VERSION
- Downloads：7216
- Type：Epub+TxT+PDF+Mobi
- Create Date：2021-04-10 11:58:09
- Update Date：2025-09-06
- Status：finish
- Author：Stuart McGill
- ISBN：097350188X
- Environment：PC/Android/iPhone/iPad/Kindle
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Summary
Back Mechanic guides you through a self-assessment of your pain triggers， then shows you how to avoid these roadblocks to recovery。 This approach guarantees the most personally specific plan for you。 Then effective exercises are coached in a step by step progressive guide。 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。 You will become your own best Back Mechanic and advocate。 This video enhanced package provides the physical Back Mechanic book （shipped to your address） plus the videos （1 year access to streamed videos） demonstrating the concepts， the assessments， the movements and the exercises contained in Back Mechanic。 Over 100 minutes are provided to guide you on eliminating the disability of your back pain。 When you receive your Back Mechanic Book in the mail， there will be an instruction sheet and your unique ACCESS CODE that you will need for the Back Mechanic Video Series。
Reviews
Friederike
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Der Doktor hat einige gute Punkte aber das Buch ist zu langatmig。 Habe nach ca。 1/3 aufgegeben。
Lindsay Jarvis
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After a year of terrible posture working at home with no proper desk， my back was hurting so much I’d wake up from pain at night。 Massage， needling， yoga and stretching were no use。 After reading this guide， I learned that some of my solutions to the pain were actually aggravating my back （aka any yoga pose where you’re flexing your spine！）。After reading this book and doing the amazing self-assessment I have been able to 1） identify the cause of my back pain， 2） been able to find supportive post After a year of terrible posture working at home with no proper desk， my back was hurting so much I’d wake up from pain at night。 Massage， needling， yoga and stretching were no use。 After reading this guide， I learned that some of my solutions to the pain were actually aggravating my back （aka any yoga pose where you’re flexing your spine！）。After reading this book and doing the amazing self-assessment I have been able to 1） identify the cause of my back pain， 2） been able to find supportive postures that relieve the pain 3） eliminate or reduce the causes of the pain 4） sleep well through the night and feel better。 10/10 would recommend！！！ 。。。more
Mark Manderson
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I've had 3 eoiderals and fighting issues for most my life。This book is the best solution I've found to date。Spinal Instability happens when there are changes in intensity of pain throughout different movements。 Fast walking can reduce pain。 Compression and Flexion is my trigger。 The cause is a disc bulge。 RELIEF: LIE ON STOMACH AND ALLOW BACK TO FALL TO THE FLOOR WITH EACH EXHALATION。 DON'T STAND OR SIT TOO LONG。 KEEP MOVING。 STRENGTHEN: SHORTSTOP SQUAT WHEN BENDING PERFORM BIG 3 EXERCISES。 HIP I've had 3 eoiderals and fighting issues for most my life。This book is the best solution I've found to date。Spinal Instability happens when there are changes in intensity of pain throughout different movements。 Fast walking can reduce pain。 Compression and Flexion is my trigger。 The cause is a disc bulge。 RELIEF: LIE ON STOMACH AND ALLOW BACK TO FALL TO THE FLOOR WITH EACH EXHALATION。 DON'T STAND OR SIT TOO LONG。 KEEP MOVING。 STRENGTHEN: SHORTSTOP SQUAT WHEN BENDING PERFORM BIG 3 EXERCISES。 HIP HINGE ANYTIME TO AVOID FLEXION。 SELF CORRECTIVE PROGRAM:ABDONIMAL BRACE: STIFFEN ABS SO FINGERS PUSH OUT WHEN POKING UNDER RIBCAGE。 STOMACH 3MIN EXHALE: EACH BREATH FOCUS LOWER BACK RELAXES MORE EACH EXHALE。 CHAIR SQUAT WITH STIFF SPINE。 THEN TO AIR SQUAT WITH NEUTRAL SPINE CURVE。 The lunge and babies crawl。 THE BIG 3: HOLD EACH 10 SECONDS THE CURL UP: LIE in back。 One knee up and foot in ground。 Hands under lower back。 LIFT HEAD AND ELBOWS STRAIGHT UP。 THE SIDE PLANK。 BIRD DOG: On all 4s。 Raise opposite hand and leg straight back。 Back flat。 Add sweep the floor by bringing hand and knee together。 Cat/Camel stretch is safe。 Wlak with chest out， head up and swing your arms。 Run 2 weeks and take 1 off。 This is the key。 Walking up hill backwards also is a good challenge that is safe。 THE CORE PROGRAM:CAT-CAMEL: 8 SLOW REPS。 BIRD DOGS: 8 REPS ARM AND KNEE OUT。 CURL UP: 8 REPS 10 SEC HOLD。 SIDE BRIDGE:WALK:STABILIZING PUSHUP: ONE HAND AT HEAD AND OTHER TO SIDE。 。。。more
David Ball
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What is it about great Canadians and moustaches？ Lanny McDonald， Chris Hadfield， now Dr Stuart McGill of the University of Waterloo。 I stumbled across Dr McGill through a YouTube video promoting stretches for lower back pain， a malady I’ve suffered from most of my adult life。 The exercises were well explained and made sense， and while they did not immediately “fix” my problem， they provided me with enough encouragement to find out more about Stuart McGill。 This led me to the Back Mechanic。 I fou What is it about great Canadians and moustaches？ Lanny McDonald， Chris Hadfield， now Dr Stuart McGill of the University of Waterloo。 I stumbled across Dr McGill through a YouTube video promoting stretches for lower back pain， a malady I’ve suffered from most of my adult life。 The exercises were well explained and made sense， and while they did not immediately “fix” my problem， they provided me with enough encouragement to find out more about Stuart McGill。 This led me to the Back Mechanic。 I found the book to be incredibly informative。 Not only did it help diagnose my specific ailment， it offered a series of easy to understand exercises to alleviate the pain and to strengthen the problem area。 There is enough science to be convincing without being overly technical。 I also found his advice on what not to do to be very helpful。 Be wary of yoga and Pilates， where many of the stretches can provide a few minutes of relief but ultimately put your back in compromising and potentially dangerous positions。 McGill writes very well and his common sense approach is appealing。 Avoid quacks who are quick to recommend invasive surgery or pharmaceutical treatments， he says。 Instead understand your body’s weaknesses， and try not to aggravate them。 Unsurprisingly， walking is the ultimate salve， as it is for many of life’s problems。 。。。more
M
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I call it a life saving book， I had a really bad spine injury （sport） and only start to get better after reading this book。 The knowledge available here in this book， doctors in medical industry don't have。%100 recommend reading。 I call it a life saving book， I had a really bad spine injury （sport） and only start to get better after reading this book。 The knowledge available here in this book， doctors in medical industry don't have。%100 recommend reading。 。。。more
matt
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Simply excellent。 If you suffer from periodic back pain this is your book。
El Koan
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"Be assured your pain has a cause" "Be assured your pain has a cause" 。。。more
Jayden Roberts
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Relatable content and life changing。 Read this twice。
Renee
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ORIGINAL POST 9/13/2020: I have spondylolisthesis grade 1 and had this book recommended to me in a spondylolisthesis support group。 It has provided a wealth of valuable information on back mechanics that I look forward to applying in my life。 I will update this review once I have results to report out on。 I highly recommend this book for anyone dealing with chronic back pain of any kind。 It's very comprehensive and everything is well-explained。UPDATE 10/27/2020: I have had great success with the ORIGINAL POST 9/13/2020: I have spondylolisthesis grade 1 and had this book recommended to me in a spondylolisthesis support group。 It has provided a wealth of valuable information on back mechanics that I look forward to applying in my life。 I will update this review once I have results to report out on。 I highly recommend this book for anyone dealing with chronic back pain of any kind。 It's very comprehensive and everything is well-explained。UPDATE 10/27/2020: I have had great success with the program。 I have found alternative movements for a lot of movement patterns that previously gave me grief （loading the dishwasher， laundry， etc。） What especially helped me was to take daily notes on what increased pain， and then write down an alternative and commit to it。 I also purchased a lumbar support for sitting for long periods。I started going on daily walks like the book recommends。 I went back to physical therapy for a time and shared the "big three" exercises with my PT。 We ended up incorporating two of the big three （bird dogs and side planks） into my routine， but skipped the other one （the curl up） as I already had better movements to work those muscles。 I have also added all of the "restoring the hips" movements to my routine。I wake up every day committing to healthy spine hygiene。 Though I have setbacks （I am currently recovering from one， I fell asleep in a bad position two nights ago and am still a bit sore） I am doing much better than I was back when I first picked up this book。 I definitely recommend it for anyone with back pain。 。。。more
Chaz Carstairs
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This review has been hidden because it contains spoilers。 To view it， click here。 Quite informative。 Good book for the average Joe。 Very different what most so called professionals advise you to do。 Basically in simple terms。 Avoid spine bending （movement through hips） and focus on core stability endurance。
Joe
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This is very similar to what my physical therapists are telling me。 It makes sense and he's not trying to upsell any magic cures or products。 So far the excerises seem to be helping。 This is very similar to what my physical therapists are telling me。 It makes sense and he's not trying to upsell any magic cures or products。 So far the excerises seem to be helping。 。。。more
Subhash
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The book does a great job in explaining the various problems that plague the human spine in layman terms。 A must read for back pain sufferers。
Joshua
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A lot of myths about stretching， strength training， and passive therapies are dispelled in this short and sweet guide to back pain。As a long time sufferer of back pain， I know the frustration and confusion it can bring。 Modernity tacitly accepts back pain as a thing one just deals with， and for a long time I subscribed to this notion。 I am hopeful with McGill's advice and routine I and others can enjoy back pain-free days。 A lot of myths about stretching， strength training， and passive therapies are dispelled in this short and sweet guide to back pain。As a long time sufferer of back pain， I know the frustration and confusion it can bring。 Modernity tacitly accepts back pain as a thing one just deals with， and for a long time I subscribed to this notion。 I am hopeful with McGill's advice and routine I and others can enjoy back pain-free days。 。。。more
Kristie
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Wow。 Just， wow。 I'm so glad I read this expert information on how to strengthen my back and correct the slipped discs I'm currently suffering with。 All he says makes perfect sense！ Wow。 Just， wow。 I'm so glad I read this expert information on how to strengthen my back and correct the slipped discs I'm currently suffering with。 All he says makes perfect sense！ 。。。more
Justin
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The exercises weren't illustrated to my liking。 Seemed less useful than other similar books The exercises weren't illustrated to my liking。 Seemed less useful than other similar books 。。。more
William Steward
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For anyone suffering from back pain and actively trying to resolve it， the world is filled with experts， from the well-meaning neighbour who advises taking a yoga class to skilled clinicians offering to fix the problem with some titanium rods and screws。 Stumbling on Professor McGill’s work was hardly an accident since it is difficult to survey the literature and not see at least one reference to his research in biomechanics， occupational health and sports kinesiology。 Reading， rereading and sub For anyone suffering from back pain and actively trying to resolve it， the world is filled with experts， from the well-meaning neighbour who advises taking a yoga class to skilled clinicians offering to fix the problem with some titanium rods and screws。 Stumbling on Professor McGill’s work was hardly an accident since it is difficult to survey the literature and not see at least one reference to his research in biomechanics， occupational health and sports kinesiology。 Reading， rereading and subsequently again rereading Back Mechanic gave me at least a rudimentary understanding of my own issues and how to possibly fix them or at least create the conditions for improvement。 Absorbing the information in this book has allowed me to assist my own rehabilitation and gave me an appetite to read his more in depth studies contained in his books ‘Low Back Disorders’ and ‘Ultimate Back Fitness and Performance’。 My own story had a very happy ending and although I could not avoid surgery， McGill’s writing helped me make educated choices about my options as well as rehabilitation。 My recovery after a lumbar decompression surgery was impressive and I can credit part of that success to the application of McGill’s recommendations both before and afterwards。 My copy of the book is now dog-eared from lending it to friends。 After reading McGill， I would not recommend a yoga and Pilates class to someone suffering from severe back pain。。。。it may or may not help。 。。。more
James Schneider
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Really helpful as an exercise professional。 Applied a lot of Dr。 McGill's knowledge to what I do with my clients who have back pain and the difference its made is remarkable。 If you have back pain I would recommend this book because it will really help you to figure out the exact cause and what positions to avoid based on those causes。 Really helpful as an exercise professional。 Applied a lot of Dr。 McGill's knowledge to what I do with my clients who have back pain and the difference its made is remarkable。 If you have back pain I would recommend this book because it will really help you to figure out the exact cause and what positions to avoid based on those causes。 。。。more
Jonathan Link
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A very pragmatic guide towards dealing with back pain written in lay-man's terms。 Concepts such as "there is no such thing as non-specific back pain" and "practicing spinal hygiene" greatly stuck out to me。 A very pragmatic guide towards dealing with back pain written in lay-man's terms。 Concepts such as "there is no such thing as non-specific back pain" and "practicing spinal hygiene" greatly stuck out to me。 。。。more
Stephannie Roy
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There's lots of good information in here and I'm trying to implement things into my movements。 I'm definitely doing the big 3 exercises， but slowly。My issue is that I only have sciatica and no back pain。 Many of the provocation tests provoke my pain/issues， but my evidence is messy so I'm not sure how to proceed。 Still a good primer on back physiology， movement patterns and how to be engaged in your own recovery。 There's lots of good information in here and I'm trying to implement things into my movements。 I'm definitely doing the big 3 exercises， but slowly。My issue is that I only have sciatica and no back pain。 Many of the provocation tests provoke my pain/issues， but my evidence is messy so I'm not sure how to proceed。 Still a good primer on back physiology， movement patterns and how to be engaged in your own recovery。 。。。more
Gnaixnewgna
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Very comprehensive in terms of what you can do if you have back problems。
Brandy V。 Butler
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Great for people with chronic back issues who want to alleviate pain。 It gives simple instructions on how to adjust day to day movement， get stronger， and perform basics stretching/exercise to alleviate pain。 I highly recommend。
Cameron Wood
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Super useful and informative reference for those suffering from back pain and wanting to learn how they can manage and possibly fix/prevent it from occurring again。
Stu
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Dr。 McGill is not an excellent writer， which is understandable。 And some of the illustrations are crude and unhelpful。 The worst part is the book's layout and typography。 A grey type on off-white pages is really poor。 Nevertheless， and most important， his instruction and pedagogy are top notch。 I found great relief from following his directions precisely， which requires commitment and steadfast discipline。 So the content and messages of the book truly excel while their delivery medium is poor。 Dr。 McGill is not an excellent writer， which is understandable。 And some of the illustrations are crude and unhelpful。 The worst part is the book's layout and typography。 A grey type on off-white pages is really poor。 Nevertheless， and most important， his instruction and pedagogy are top notch。 I found great relief from following his directions precisely， which requires commitment and steadfast discipline。 So the content and messages of the book truly excel while their delivery medium is poor。 。。。more
James
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4。5
Kay
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His first book for the non- medical reader， this is not a five quick tips，it is Evidence based recommendations for self evaluation and evaluation of medical/surgical/chiropractic therapies。 Exercise movement based options for tailored activity therapy。 Disclaimer: I’m a physician/ surgeon who has lived with structural back pain for 50 years。 This is the book you must read before using opiates or having surgery for back pain。
Cindy Mac Jac
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Excellent！！！ “ The owner’s manual to your spine” A must for anyone and everyone who has has back pain for more than a week ！
Amy
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Very informative textbook。 Empowerd the patient to take charge of their back pain and outlines the "work" required to keep them paon free。 Dr。 McGill is anti surgery and opiods for back pain （as am I） so I found this approach to be encouraging and am excited to apply what I have learned in my career。I only gave it 3 stars， however， since visually the book is terribly designs。 The text is small， faint， and the pictures aren't as clear as they ahould be for a book full of exercises。 The book is bl Very informative textbook。 Empowerd the patient to take charge of their back pain and outlines the "work" required to keep them paon free。 Dr。 McGill is anti surgery and opiods for back pain （as am I） so I found this approach to be encouraging and am excited to apply what I have learned in my career。I only gave it 3 stars， however， since visually the book is terribly designs。 The text is small， faint， and the pictures aren't as clear as they ahould be for a book full of exercises。 The book is black and white， unfortunately; some color would have been helpful and motivated （kind of a drag to read a book about pain that is bland visually）。 It is also an awkward size for a textbook。 Overallyl the content is good but the layout / design is poor。 。。。more
rinabeana
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A bit disappointing that the spine specialist I saw recommended Dr。 McGill's books， but diagnosed me with degenerative disc disease after reviewing an x-ray and performing a cursory examination。 In Back Mechanic， Dr。 McGill states that an accurate diagnosis cannot be made from images without a thorough physical exam。 Furthermore， he said there is no such condition as degenerative disc disease。 I wonder if the doctor I saw had read the book。。。 At any rate， the crux of Back Mechanic is that you ca A bit disappointing that the spine specialist I saw recommended Dr。 McGill's books， but diagnosed me with degenerative disc disease after reviewing an x-ray and performing a cursory examination。 In Back Mechanic， Dr。 McGill states that an accurate diagnosis cannot be made from images without a thorough physical exam。 Furthermore， he said there is no such condition as degenerative disc disease。 I wonder if the doctor I saw had read the book。。。 At any rate， the crux of Back Mechanic is that you can self-diagnose and self-heal （or at least manage） most back conditions by following the self-diagnosis guide and performing the recommended exercises。 I view this as a useful starting place， but time will tell whether or not adhering to the program alleviates my back pain。 If I see some success， I would consider Dr。 McGill's other books， which are presumably more comprehensive （and twice as costly）。 。。。more
Jeff
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Helped ！！！
Jitka Egressy
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