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[The Multifidus Back Pain Solution: Simple Exercises That Target the Muscles That Count, by Jim Johnson
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You can learn more about the author and his books at bodymending.com
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From the Author
Readers who suffer from spinal stenosis might want to check out Treat Your Own Spinal Stenosis. It contains all the multifidus exercises shown in The Multifidus Back Pain Solution, plus additional exercises specifically designed to restore back flexibility and proprioception.
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Product details
Paperback: 132 pages
Publisher: New Harbinger Publications; Remastered ed. edition (June 15, 2002)
Language: English
ISBN-10: 1572242787
ISBN-13: 978-1572242784
Product Dimensions:
5.8 x 0.2 x 8.8 inches
Shipping Weight: 7.2 ounces (View shipping rates and policies)
Average Customer Review:
4.0 out of 5 stars
85 customer reviews
Amazon Best Sellers Rank:
#584,675 in Books (See Top 100 in Books)
This book is a fun read, organized around research on lower back pain. It is 120 odd pages attempting to convince you, via well documented research, how important the Multifidus muscle(s) are (pronounced Mul-TIFF-i-dus)-- the long groups of muscles supporting the spinal joints. The punch line is the question: ok, what do I do about it?Well, if you've ever been to the gym, and seen someone get down on all fours, then stick one leg out behind them, that's basically it. The exercises are that, alternating legs, then more advanced, sticking the opposite arm out, and most advanced, same deal, adding ankle weights. Not a lot about the important opposing counter-Multifidus group in the abs is covered, but one exercise is tightening the abs while holding the lower back straight, which shows this author knows what he's talking about in many areas of exercise physiology and mechanics.I found GREAT bonuses in the sections on sets vs. reps vs. strength/ endurance, etc. in general, but if you're a minimalist, the leg deal is the punchline here. Highly recommended, one of the best researched books I've ever read on ANY topic-- guy is for real and NOT anecdotal baloney like many in this genre.As I read it I kept wondering: ok, ok, what IS the exercise???!! Unlike the 400 page web offer that fails to recommend krill oil after teasing about it as a universal heart savior, this DOES have a well studied punchline, thank you!
Johnson has assembled a respectably readable book focused on addressing back pain in the vast majority of the population. His emphasis on specific quality and rigor in clinical studies adds to the value of his recommendations. Far too often, "back pain" is evaluated from the standpoint of bone (disc herniation) and/or nerve disorders (spinal cord compression). When none of this anatomy is found contributory, then either the patient is relegated to the hypochondrical bin or is pigeon-holed into some variation of bone or spine issue that never addresses the real underlying problem.Johnson's recognition of the critical role of the multifidus muscle is well supported by the medical literature. Unfortunately, there is little surgical intervention to undertake, so the orthopedic community is mainly at a loss for recommendations. In addition, while physical fitness enthusiasts emphasize "core" exercises, the multifidus and the transversus abdominus (TA) are not typically on the list of targeted muscle groups. "Core" exercises will usually emphasize, rectus abdominus (for the 6 pack), the obliques (for side profiles), and erector spinae (for the lower back). All of these muscle groups are involved in "core" movement, but the deepest of the "core" muscles are TA and multifidus which are the real support stabilizers. This is why this book is so different. No one is ever going to see these muscles no matter how much you work them, but they are integral to stability and a pain free spine.The exercises are not sexy, nor do they appear particularly impressive. The only results you can expect is pain free movement and most likely less aggravation with other "core" related exercises. The advice is solid and does work.
If you have severe back pain, buy this, it was full of information that I had never heard before. If you do the exercises I think it will help and you will understand why and it will make you a smarter medical and health consumer. It helped me, hope it helps you too.
Well it is a strange title. But if you are one of the 80% of Americans who suffer from back pain, this is a very worthwhile quick read. It's 120 pages and can be finished in 60 to 90 minutes. The Multifidus Back Pain Solution... is really more of a booklet then a book. It covers the basic physiology of the back, as well as common types of back problems and many of the treatments that are used. And then offers a simple program which has shown proven results.The multifidus is a little-known set of muscles that connect the vertebrae. The thesis of author Jim Johnson, who is a physical therapist, is that strengthening these muscles will help many people who suffer from back pain to either (1) have less pain when they have episodes of back pain or (2) have fewer back pain episodes or (3) have a happy combination of (1) and (2). Johnson backs up his thesis based on research (that is ongoing) from quite a number of back pain studies.As a person whose own back pain problems have been reduced dramatically in the last three plus years by using a nautilus back machine (that's designed to strengthen all the muscles running along the spinal vertabrae), I am sure Johnson is on to something.The exercises Johnson suggests are simple to do, require no machines or weights (well, small ankle weights can be used), and take very little time. I am going to incorporate them into my own gym time, on days when I'm not using the nautilus back machine.The author admits his program will not work for everyone, but it does help the majority of people in his own practice and in the scientific studies.DEFINITELY worth the small investment of time and money to get and read this book if you have a back problem.
I believe that this book is probably one the best solutions I've found to helping me with my lower back pain. I have been doing the simple exercises for one week and I am already seeing improvement. I highly recommend this book to anyone with back pain, but you need to read the whole book first.
Jim Johnson provides a simple program which is easy to follow. This is a good place to begin if your back pain isn't caused by more complicated issues than weakness in key muscles. A nice self-help book for the average person who suffers from periodic back pain.
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