The information presented here is no substitute for proper medical attention provided by trained professionals in medicine. By continuing reading you certify that you understand and agree that the information presented here is only for informational purposes and that you're solely responsible for your own actions.
Partial contents:
Yoga: The Way Back to Health
Understanding Your Back
Moving Again after Injury or Surgery
Assessing Your Flexibility and Alignment
Relaxation Techniques
Home Base Poses
Moving on Poses
Sacroiliac Pain Sciatica
Rounded Upper Back, Forward Head Posture, and Neck Pain
Scoliosis
A Woman's Back
The Yoga Of daily living
Exercising Safely
Partial contents:
Background to the Approach
Self-diagnosis
Rehabilitation Stretching Exercises (Lower Back, Middle Back, Neck)
Prevention
What Causes of Neck and Back Pain
Relaxation Techniques
Kit Laughlin's book starts with an interesting self testimonial about his own back pain experience and how he discovered the seeds of the program he presents. The program itself, according to him, is the result of many years of refinement. In the first chapter he proceeds to lay out a Self-diagnosis plan that is meant, as its name implies, to identify the problems the reader might have. Afterwards, he presents the exercises he has developed or adapted in detailed manner accompanied by black and white photographs. These exercises cover two chapters. The first group of exercises are meant for rehabilitation and second one for strengthening (prevention). One of the great qualities of his approach is that once you have gone through the Self-diagnosis you are directed to the exercises you need, which means you do have to go through all of them in each exercising session. Many of the exercises rely on what he calls 'contract-relax ' (or simply C-R) of key muscles. Chapter 4 goes into great detail in explaining why back pain is so prevalent. Finally, in the final chapter he says why is it important to relax and a script to doing just that.
As said, the book is very detailed and has bibliographical references to his explanations. I found that on some parts the explanations are somewhat obscure and that you have to do a fair amount of backtracking before grasping all the explanations. For easier reading I separated all the pages (read: cut) for easier reference. I would recommend to read it fully at least twice before trying any of the exercises. The exercise themselves are not difficult to do once you have got hold of the explanations. By being gentle you can avoid hurting yourself. Note that for some of the exercises you need a partner. Some other notes: for the Self-diagnosis part I found that using a camera and a tripod come in handy when looking at pelvic obliquity; maybe better than a partner because you yourself can see the result of what you're doing. Mr. Laughlin warns the reader on dosing the intensity of the exercises by erring �on the side of caution", which I think can be applied for any rehabilitation program. I also found that it can take a very long while before you begin seeing results. I feel that the relaxation scripting the final chapter is very effective. I would recommend to record it on your computer and mix in some nice relaxing music or nature sounds (I used the Audacity freeware for this which is a great user-friendly product).
Review
You can tell from the table of contents that Back Care Basics relies on yoga and indeed it does (hatha yoga). Like Laughlin, Schatz derives her program from her own back pain experience and has put attention to numerous refinements. This book covers more ground that Loughlin's (albeit in somewhat less detail) by discussing surgery, scoliosis, women's unique issues (back pain in pregnancy, for instance) and other topics. This book also has a fair amount of exercises also illustrated by black and white photographs. An attractive twist in Schatz�s approach is that she adds mental imagery (what should you be thinking) and rationale (why is it made that way) to each exercise. Schatz also includes a Self-diagnosis chapter and a relaxation techniques chapter which has resting poses (key for some to escape back pain at least for a while). Finally, the book has three appendixes. The first one is a worksheet for your goals. The idea is to use it to write down your goals and to see your performance as you advance through the program. The second one is a journal or log where you jot down each back pain attack occurrence. The third one is a flexibility and alignment worksheet. I found the second appendix of great value, because it lets you bring out to the open whatever bad habits you have that are contributing to your back pain.
Conclusion
I really do believe that a back sufferer should get both of these books because they cover some different areas. Notwithstanding, I do nothing that both exercise programs should be mixed. If the reader is recovering from surgery, suffer sciatica, have scoliosis, have an inclination for yoga or is a woman, I think she should focus more on Schatz's book. Otherwise, she should try Loughlin's first. If the reader doesn't get results after a few months she can always switch to the other program.
?Choosing a chair
Coosing a chair is mired with difficulties. It is hard to believe that such a common piece of furniture pose any obstacles, but this is the case. For instance: the fact that there is no "perfect" chair, the huge variety, the high prices of top end models and the impediment to thoroughly test them before purchase.
Perfect chairs
Digging in Herman Miller's (the makers of the Aeron chairs) I stumbled with a small PDF named �If the Chair Fits" which states that there is no perfect office chair because there is no perfect body. If one of the leading chair manufacturers admits this, we must listen and get over it. There's no sense in investing too much time looking for the perfect chair because there's none.
Variety
On the other hand, there are chairs that fit better than others. Many of the tens of thousands of the models out there are likely to serve well each different person. Sifting through all these models is another matter. From what I've read, there are certain constants that will lower your search time. First, the chair must support as much of the back as possible. There are some models that even support the head and neck. Then, it must have armrests. These are important because they let you to take off weight from your spine and stop you from having your arms hanging down. Some of the better chairs permit you to adjust their height. There are several people that hold that a lumbar support or pad is a must because it gives your vertebrae in that area a space to rest and/or serve you as a way to keep the natural curves of your spine. I am dubious about this. I have tried them and I get the impression that far from keeping your natural curves, it accentuates them by pushing too much in, which for some of us, is the problem we exactly want to solve. Plus, they can been very uncomfortable, even painful. I heard someone describe the feeling as "like having someone's #*$ing elbow jabbing you there". If you feel that you really need it, you can always use a rolled up towel as a substitute (try many sizes at different heights). I think that the people at Herman Miller got it right with their 'posture fit' add on which supports the sacrum rather than the lumbar area; and its adjustable to boot. Finally, your chair must also be height adjustable.
High prices
Some of the better chairs are priced at nigh ridiculous amounts. As in other things, paying more dollars for a chair is no guarantee of a better performance. If you like any of these chairs, there might be no other way out than to bite the bullet. Still, you might save a couple of hundred by buying used ones at eBay.
Testing them
There is no way to judge what a chair will feel like by just looking a catalog. You must actually go to the exhibition rooms and sit yourself in them. A little research in the Internet is okay to save you time, but it must serve you as a support and not as a substitute. Once you have found a chair that strikes your fancy, find a dealer that has money back guarantee. This way you can test it at your leisure without being stuck with an unsatisfactory model. If merchandise return is not possible, see if any of your friends or acquaintances has one that is willing to lend you. A last resort, sneak in (figuratively speaking, I do not condone trespassing!) on weekends or evenings to office buildings and do your testing there.
*sidebar*
Easy Way To Test the Chair
Divide a sheet of paper in 8 columns. For headers, write: date & time; neck; arms; upper back right; upper back left; lower back right; lower back left; bottom. Before sitting down on test chair, jot down how you feel for each body part (give a number from 1 to 10). Then, sit down properly for half an hour, reassess, take a 5 to 10 minute break (walk around) and repeat for two to three hours. Do this for at least four days (they can be nonconsecutive) or less if you decide that the chair is not for you. Ideally, your numbers should stay stable on the upper end throughout the trial.