The Multifidus Back Pain Solution: Simple Exercises That Target the Muscles That Count
by Jim Johnson
List Price:
Our Price: $9.25
You Save: $7.70 (45%)
Availability: Usually ships in 1-2 business days
Buy Used: from $5.98 (click here)
Category: Book
See more book details and other editions
Book Summary Information
Author: Jim JohnsonEdition: Paperback
Audio: English (Unknown); English (Original Language); English (Published)
Published: 2002-06-15
ISBN: 1572242787
Number of pages: 132
Publisher: New Harbinger Publications
Accessories:
- Airborne Effervescent Health Formula, Original Orange, 10 Tablets (Pack of 3)
- RESPeRATE Blood Pressure Lowering Device
- Tanita BC533 Glass Innerscan Body Composition Monitor
Book Reviews of The Multifidus Back Pain Solution: Simple Exercises That Target the Muscles That Count
Book Review: Thank you Jim Johnson
Summary: 5 Stars
Physical therapist (P.T.) Jim Johnson's The Multifidus Back Pain Solution is a straight forward, educational and hope inspiring read that has been effective in helping me address my lower back and leg nerve pain.
For others who may be searching for a non-drug or non-surgical answer to back pain, I am sharing my experience in the hope of helping someone else.
Background:
Over the last year and half, I could not get any more than 3-4 hours sleep a night, because of back pain. I went through 3 new beds. Each new firm mattress I tried ended up after a month not being supportive enough for my sore back pain. My doctor recommended muscle relaxants, but that didn't help. So, I cranked up the sit-ups and attended an exercise class in addition to my normal tennis and occasional running. No pain, no gain. (Yes I am a slow learner). Then in exercise class my right knee went numb from a jumping exercise and I could not walk for a couple of minutes. Now I had back pain preventing me from sleeping. Sitting was becoming impossible without pain. My right knee would go numb going up stairs two at a time. My left leg had nerve pain shooting down my left thigh and part of my lower leg. And even after 4+ weeks staying off exercise to heal, none of these pains were going away.
So, the doctor ordered a series of tests and physical therapy for me. Ultrasound, electrical treatment and stretching for previous sports injuries always worked in the past. This time, physical therapy was a bust and some stretching my leg nerve pain. After getting an MRI of my back, the orthopedic doctor explained I have Grade 1 / 2 spondylolisthesis (i.e., your L5 vertebrate is slipping forward, because at some time in the past your bilateral pars or the hooks that hold each neighboring vertebrate in line in your back have broken off over time and the slippage is causing narrowing and severe impingement of the nerve root). You can take drugs and get a cortisone shoot to manage the pain, but there is nothing you can do. (The doctor was kind enough not to mention the screws in the vertebrae solution). Chiropractors and physical therapy are just feel good placeboes that can't help.
I am fifty and have lived a fairly healthy life. I won't take drugs to mask a problem and make it worse. Implying I have no future athletic mobility depressed me, and made me mad. This was just unfair and unacceptable.
Back pain help search:
So, I spent a lot of anxious weeks searching the internet for back pain solutions through Google scholar papers and university medical sites. I started reading and collecting randomized control trial studies similar to what P.T. Johnson describes in his book. During this searching it became apparent the British, Australians, French and Belgians believe in intensive physical therapy to address back pain and where successful in pursuing this route. It also became apparent surgical solutions may help some with improved back functionality, but some level of pain still remains.
My self-research progress was slow. I just kept reading and collecting studies, but not sure of what path to move out on. My first break thru was to read keeping a pillow between your knees in bed would relieve back and nerve pain. Pretty odd, but it only took one night and now I could sleep through the night. You can't believe what a relief and pleasure this was to sleep again! Next, I began using a lumbar support pillow to learn to sit up straight at work and at home which made sitting bearable over time. Then I told myself you need to keep exercising. So, I started walking for 50 minutes every morning before work. This was embarrassing at first for someone who has run all their life, but it seemed to relieve some of the leg nerve pain.
Eventually, I come upon Australian Professor Peter O'Sullivan's "Evaluation of Specific Stabilizing Exercise in the Treatment of Chronic Low Back Pain with Radiologic Diagnosis of Spondyloysis and Spondylolisthesis". This is where I began to realize a pattern in some of the back pain randomized control trail studies focusing on the multifidus back muscle and transversus abdomis muscles. However, the problem with most of the control studies is that they provide detailed randomized control trial statistics and control parameters, but scarce details on the actual physical exercise for these muscles. Fortunately, I was able to obtain a copy of one of Professor O'Sullivan's references, "Muscle Control - pain control. What exercises would you prescribe" by C.A. Richardson and G.A. Jull which describe simple multifidus core muscle activation exercises similar to P.T. Johnson's exercise #6 in the on-all-fours position, lying on the stomach and standing positions. So, I began practicing these simple exercises and while continuing to build my anxious pile of internet papers and trying this or that exercise also. Still suffering from my no-pain, no-gain stupidity, I proceeded with searching the internet for multifidus and transversus abdomis exercises. Per chance, one multifus searches turned up P.T. Johnson's book. I read the Amazon reviews and surmised his exercise was similar to others I had stumbled upon elsewhere. However, one review was by a runner and he said he returned to marathons in 6 months. With my hope perked up from an athlete's perspective and being exhausted from internet searching and back muscle exercising, I bought the book.
Ignoring P.T. Johnson's advice at the beginning of his book, I immediately read the back exercise chapter and started exercising it. A week later I read the rest of the book. This is when I began to relax and have faith in pursuing this book's recommendations. P.T. Johnson references the same Professor O'Sullivan control trail I found and explains how his efforts are based on the randomized control trials accumulated over many years of research and practice of physical therapy in a hospital. In other words, here is a person knowledgeable in his field extracting from all the control studies, what I was struggling to understand, in simple terms, a understanding to back pain and what most can do to relieve that pain through specific exercises. Also, very important, P.T. Johnson's book educates the reader in understanding the back and its issues. For me, this helps provide belief that something is worth committing to.
Finally progress
After 4 weeks of P.T. Johnson's exercise, I am back and leg nerve pain free with minor back hip/buttucks area nerve pain at the end of the work day some times! This is after 1 ¼ years of lower back pain and 4 months of leg nerve pain. Now, the multifidus muscles on both sides of my lower back are like taught cables after the exercise. Also, now I don't need a pillow between my legs to sleep or a lumbar pillow for sitting, and have returned to competitive tennis. Note: I can still induce leg nerve pain by doing knee fall outs or sitting in slouchy positions, but it means I have to go out of my way to feel pain. A year from now is when I can give the best report, because it takes a while to build any muscle and really know if you are free and clear of an issue.
On my specific 3 day a week back exercise regimen, I do the following:
1. The simple multifidus activation exercises referenced by Richardson and Jull similar to P.T. Johnson's exercise #6 on the all fours position which P.T. Johnson recommends you do every day
2. P.T. Johnson's exercise #3 with the following caveat
- do one exercise #3 set holding each leg out statically with the weight for 5-10 seconds and the other set with no delays to a dynamic beat. Why? The Belgian's L A Danneels, did a study, "Effects of three different training modalites on the cross sectional area of the lumbar multifidus muscle in patients with chronic low back pain", on what exercise program it took to grow the multifidus as measured by a CT scan. Note: not that I am right, but that's what I am doing. If anyone can share an understanding of this it would be appreciated.
3. Sitting weighted ankle leg lifts
4. Lateral Dynamic Pillar Bridge exercises for each side to exercise the transverse abdomis muscles which horizontally wrap around the rib cage to give additional support to the back in conjunction with the vertical multifidus muscle support. Note: situps put a lot of undue compressive stresses on the backs and should be avoided if in pain or injured. (Reference: Professor Stuart McGill).
5. Walking 50 minutes each morning.
Based on my experience, I could have saved a lot of time and anxiety if I started reading P.T. Johnson's book first. I apologize for my long winded probably cathartic review, but I hope this provide a path of optimism and results for someone else suffering from back pain.
More The Multifidus Back Pain Solution: Simple Exercises That Target the Muscles That Count reviews:
1 2 3 4 5 6 7 8
1 2 3 4 5 6 7 8
Summary of The Multifidus Back Pain Solution: Simple Exercises That Target the Muscles That Count
New research suggests that most back pain is caused by underdeveloped multifidus muscles, those that connect the spinal vertebrae and are crucial in bending the back. This book presents exercises to strengthen the multifidus group. Simple explanations and black-and-white drawings throughout show readers how to work with these muscles.Also by this author: Treat Your Own Knee Arthritis, Treat Your Own Spinal Stenosis, and Treat Your Own Tennis Elbow
Pain Management Books
Book Subjects
- Arts & Photography
- Biographies & Memoirs
- Business & Investing
- Children's Books
- Comics & Graphic Novels
- Computers & Internet
- Cooking, Food & Wine
- Entertainment
- Gay & Lesbian
- Health, Mind & Body
- History
- Home & Garden
- Horror
- Law
- Literature & Fiction
- Mystery & Thrillers
- Nonfiction
- Outdoors & Nature
- Parenting & Families
- Professional & Technical
- Reference
- Religion & Spirituality
- Romance
- Science
- Science Fiction & Fantasy
- Sports
- Teens
- Travel
Most talked about in Pain Management Books
Winning with Back Painby Harris H. McIlwain, Debra Fulghum Bruce, Joel C. Silverfield, Michael C. Burnette, Bernard F. Germain
Wiley; Published: 1996-12-24; Paperback; Book
Best price: $1.99
Price in other shops:
The Pain Cure: The Proven Medical Program that Helps End Your Chronic Painby Dharma Singh Khalsa, Cameron Stauth
Grand Central Publishing; Published: 2000-05-01; Paperback; Book
Best price: $39.26
Miracle Medicine Foodsby Rex Adams
Warner Books; Published: 1981-05; Mass Market Paperback; Book
Backache: 51 Ways To Relieve The Painby Charles B. Inlander, Porter Shimer
St. Martin's Paperbacks; Published: 1999-01-15; Mass Market Paperback; Book
Best price: $45.74
No-Nonsense Guide to a Healthy Backby Garry Trainer, Tania Alexander
Andre Deutsch; Published: 1999-06-01; Paperback; Book
Best price: $6.89
Price in other shops:
Back and Neck Pain: The Facts (Oxford Medical Publications)by Loï¿1/2c Burn
Oxford University Press, USA; Published: 2000-01-13; Paperback; Book
Best price: $45.50
Price in other shops:
Back Pain: The Facts (The Facts Series)by Malcolm I. V. Jayson, Richard Neave
Oxford University Press, USA; Published: 1981-11-12; Hardcover; Book
Price in other shops:
Complete Idiot's Guide to Migraines and Other Headachesby Jeanne Rejaunier, Dennis Fox
Alpha; Published: 2000-09-11; Mass Market Paperback; Book
Best price: $21.42
The Complete Idiot's Guide to Healing Back Painby Deborah S. Romaine
Alpha; Published: 1999; Paperback; Book
Best price: $12.84
Pain Free for Women: The Revolutionary Program for Ending Chronic Painby Pete Egoscue
Bantam; Published: 2002-01-08; Hardcover; Book
Best price: $17.16
Price in other shops:
Similar Books and other products
Fixing You: Back Pain: Self-Treatment for Sciatica, Bulging and Herniated Disks, Stenosis, Degenerative Disks, and other diagnoses.by Rick Olderman MSPT
Boone Publishing, LLC; Published: 2009-12-15; Paperback; Book
Best price: $17.99
Price in other shops:
Treat Your Own Knee Arthritisby Jim Johnson
Dog Ear Publishing, LLC; Published: 2010-12-16; Paperback; Book
Best price: $25.73
Price in other shops:
Healthy Shoulder Handbook: 100 Exercises for Treating and Preventing Frozen Shoulder, Rotator Cuff and other Common Injuriesby Karl Knopf M.D.
Ulysses Press; Published: 2010-03-09; Paperback; Book
Best price: $9.87
Price in other shops:
Stabilizer Pressure Biofeedback Unit by Chattanooga GroupChattannooga; Chattanooga; Sports
Best price: $62.00
Low Back Disorders, Second Editionby Stuart McGill
Human Kinetics; Human Kinetics; Published: 2007-08-13; Hardcover; Book
Best price: $47.46
Price in other shops:
Treat Your Own Knees: Simple Exercises to Build Strength, Flexibility, Responsiveness and Enduranceby Jim Johnson
Hunter House; Published: 2003-11-11; Paperback; Book
Best price: $13.95
Spinal Stabilization: The New Science of Back Pain, 2nd Edition (8596-2)by Rick Jemmett
Ball Dynamics; Orthopedic Physical Therapy Products; Published: 2003-04-15; Paperback; Book
Best price: $24.92
Price in other shops:
Treat Your Own Rotator Cuffby Jim Johnson
Dog Ear Publishing, LLC; Published: 2007-01-07; Paperback; Book
Best price: $19.21
Price in other shops:
Treat Your Own Spinal Stenosisby Jim Johnson
Dog Ear Publishing, LLC; Published: 2010-04-29; Paperback; Book
Best price: $25.75
Price in other shops:
8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Footby Esther Gokhale
Pendo Press; Published: 2008-04-01; Paperback; Book
Best price: $13.99
Price in other shops: