Watch Your Back

Nine Proven Strategies to Reduce Your Neck and Back Pain Without Surgery

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Pub Date Dec 06 2022 | Archive Date Dec 06 2022

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Nine essential strategies to support your neck and spine, reduce pain, and improve your quality of life—without medication or surgery

Back problems are the leading cause of disability worldwide—and most of us will endure acute or chronic back pain at some time in our lives. Surgery and painkillers are not the only answers. Spine and neck expert Dr. Ken Hansraj offers alternative solutions. “There are effective exercises, habits, and techniques you can practice—anytime, anyplace—that will significantly improve, if not completely heal, your back pain.” Now this renowned clinician and leading researcher presents a comprehensive guide to help you overcome physical, mental, and emotional factors that contribute to back problems.

In Watch Your Back, Dr. Hansraj offers a straightforward, proven program for taking the health of your spine and neck into your own hands. Here, he offers nine potent strategies with simple, specific directions on what to do to strengthen your back and make your spine supple:

• Posture—including special instructions for self-care at your desk or while using electronic devices
• Deep Breathing—to dissolve stress and get an instant posture fix
• Movement—how to develop good habits for lifting, reaching, turning, and repetitive motion
• Activity—guidance for breaking out of a sedentary lifestyle
• Exercise—targeted practices for increasing your back’s strength and suppleness
• Nutrition—the essentials of a pain-killing diet
• Sleep—tips and tools to help you get healthy, rejuvenating rest
• Positivity—ways to cultivate emotional resilience to keep your body and mind healthy
• Meditation—guidance on mindfulness, stress reduction, and meditations for pain relief

“The health of your back is essential to your overall wellness—not just your physical health, but your clarity of mind, emotional balance, and quality of life,” says Dr. Hansraj. Watch Your Back is an essential resource for anyone suffering from back issues—with powerful self-care methods to help you recover the joy and freedom of a healthy spine.

Nine essential strategies to support your neck and spine, reduce pain, and improve your quality of life—without medication or surgery

Back problems are the leading cause of disability worldwide—and...

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ISBN 9781683649564
PRICE $27.99 (USD)

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Average rating from 6 members

Featured Reviews

If you suffer from back pain then this is the book for you!! It is very thorough yet very easy to understand. It looks at back pain from all aspects of your life and tells you in detailed descriptions and plans how you can improve in these areas. I also like how it would tell you what you should do best case scenario, but realize that life isn't perfect and then give you tips on how you can do your best. For example, bending over phones are awful for your spine but in all honestly not many of us are going to give up our phones, so it tells you if you have to use them, than this is the best way to hold your phone/body while you are doing it.

This is also the type of book that would be most beneficial if you owned an actual hard copy of it because it includes a lot of helpful tips, exercises, stretches and plans that you would go back and revisit often. Definitely recommend this book to the back pain sufferers out there.

I received a copy of this book through Netgalley in exchange for an honest review.

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As a longtime sufferers of back pain and sciatica I was drawn to this book for tips and ideas on how I might alter myna movement and life to positively impact the pain. I was not disappointed.

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Watch Your Back is a self help book with tips and tricks on how to care for your back through your posture, exercises, and daily motions. It is simple and well vulgarized for non-medical people to understand how and why each aspect affects the well being of your back, and offers concrete ways to implement the changes in one's life.

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One doubt always accompany when it comes to such books. Are they really helpful or are they more harmful?

I would say the purpose of such books aren't published to replace medical treatment or expert diagnosis and prescription. However, as I have gone through the entire content list as well as through the chapters I feel the content of such books, especially this new upcoming book, aims to educate ourselves and be more open about a health condition which is quite common but something we tend to ignore until it get6 really bad.

The writing is as easy as talking to your bestie or to yourself you know!

You can expect almost none to very less usage of medical jargons which I feel is a very effective way of communicating through books with the one who's actually seeking for some basic help and understanding for their condition.

The diagrams are very basic. The reports and the case histories described in short are very much helpful to understand various causes of back pain.

The book does a very awesome job in giving the basic requirements we need to fulfill for our bodies to prevent back pain; what we can do and what we should include in our diet and some basic lifestyle changes we need to follow.

It's very easy to read and follow this book.

However, leave the book if your pain is chronic or acute. Go for a medical checkup as soon as you can.

I feel there's no need to include the 'without surgery' part in the title as it tends to give some wrong idea.

Thank you, Sounds True, for the advance review copy.

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