Nine essential strategies to support your neck and spine, reduce pain, and improve your quality of lifeâwithout medication or surgery
Back problems are the leading cause of disability worldwideâand 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. âThere are effective exercises, habits, and
techniques you can practiceâanytime, anyplaceâthat will significantly improve, if not completely heal, your back pain.â 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:
⢠Postureâincluding special instructions for self-care at your desk or while using electronic devices
⢠Deep Breathingâto dissolve stress and get an instant posture fix
⢠Movementâhow to develop good habits for lifting, reaching, turning, and repetitive motion
⢠Activityâguidance for breaking out of a sedentary lifestyle
⢠Exerciseâtargeted practices for increasing your backâs strength and suppleness
⢠Nutritionâthe essentials of a pain-killing diet
⢠Sleepâtips and tools to help you get healthy, rejuvenating rest
⢠Positivityâways to cultivate emotional resilience to keep your body and mind healthy
⢠Meditationâguidance on mindfulness, stress reduction, and meditations for pain relief
âThe health of your back is essential to your overall wellnessânot just your physical health, but your clarity of mind, emotional balance, and quality of life,â says Dr. Hansraj. Watch Your Back is an essential resource for anyone suffering
from back issuesâwith powerful self-care methods to help you recover the joy and freedom of a healthy spine.