343 Preface to the Revised and Expanded Edition of 『Baeknyeonmok』: Introducing the ‘Mok User Manual’…
349 Preface to the First Edition of 『Baeknyeonmok』: From Baeknyeonheori to Baeknyeonmok
353 Character Introduction

Volume 2 Treatment: My Neck User Manual

Chapter 10: Should I have cervical disc surgery or not?

368 Teacher, would you have your son undergo surgery?
371 I can't help but feel pain, but my muscles are weak!
374 What happens if a herniated disc is not surgically removed?
379 Why a Herniated Cervical Disc Can Get Better on Its Own
380 I can't lift my arms because I'm so weak!
384 My hand strength is weak and my legs are weak too!
390 Summary

Chapter 11: Nonsurgical Treatments as Many as the Stars

392 Non-surgical treatments as numerous as the stars in the night sky
394 Why It's Difficult to Separate the Wise from the Wise Among the Numerous Non-Surgical Treatments
396 Why Fake Treatments Work: The Placebo Effect and Natural History
398 Where does this high confidence in fake cures come from?
400 But it's strange, why don't I get better naturally?
402 Nonsurgical Cervical Disc Treatment Revisited 1: Drugs
404 Nonsurgical Cervical Disc Treatment Revisited Part 2: Physical Therapy
405 Nonsurgical Cervical Disc Treatment Revisited Part 3: Procedures
410 A good day to take medicine, a good day to get an injection
412 Classification of Nonsurgical Treatments
416 Summary

Chapter 12 The Most Surefire Way to Heal a Herniated Cervical Disc

420 Oh my, a herniated disc in the neck?
422 Severe radiating pain resolved with good movement alone
424 Principles of Shinto Movement
A collaborative study that began with a 427 phishing email
431 Double-Edged Sword, Neck Extension Movement
432 McKenzie's Mistake #1: Neck Bending Stretches
435 McKenzie's Mistake #2: Chin Pulling
438 Cervical Disc Disease, Will Strengthening Help?
441 Dragonfly Master's Neck Disc Escape
444 Patients Who Resolved Radiation Pain with Good Movements
444 The day of recovery through bitterness and sweetness
448 Summary

Chapter 13: Core Concepts of Cervical Spine Hygiene

450 Spinal Hygiene - Hygiene tips to protect your back and neck
452 Spinal Hygiene - How to Stop Herniating Your Cervical Discs
454 Four Secret Bad Forces That Tear Your Neck Disc
455 Four Principles of Spinal Hygiene to Protect Your Cervical Discs
457 Lumbar lordosis - Prerequisite for cervical lordosis
458 Positional relationship between head and torso - blood from the ears should flow to the back
459 The Forgotten Spine - A Serious Misconception About the Thoracic Spine
461. Shouldn't the thoracic spine be extended? How to benefit thoracic discs.
462 Thoracic extension to save cervical and lumbar discs
464 Healthy Foods, Good Exercises for Your Neck
466 Spinal Hygiene: Life is Healing
469 Spinal Hygiene with the Family 1
470 Spinal Hygiene with the Family 2
476 Summary

Chapter 14: Swiss Cheese Spinal Hygiene: How to Use Your Cervical Disc for 100 Years

478 Swiss Cheese Spine Hygiene
481 Shindongjak - Swiss Cheese Basic Posture for Spinal Hygiene
487 Spinal Hygiene at Work - Monitor Position
494 Spinal Hygiene at Work - Smartphone/Tablet PC Positioning
496 Spinal Hygiene at Work - When Reading or Writing
498 Spinal Hygiene at Work - The 30:3 Principle for Detoxing from Monitor Stare
500 Spinal Hygiene During Work - During Meetings/Consultations
502 Spinal Hygiene During Work - Other
504 Spinal Hygiene During Sleep - Sleep Duration
506 Spinal Hygiene During Sleep - Posture
509 Spinal Hygiene During Sleep - Pillow
510 Spinal Hygiene During Sleep - Bed
514 Spinal Hygiene on the Move - When Walking
515 Spinal Hygiene on the Go - When Walking with a Backpack
516 Spinal Hygiene on the Go - Check Your Smartphone While Using Public Transportation
518 Spinal Hygiene on the Go - Sleeping on Public Transportation
519 Spinal Hygiene on the Go - Using the Restroom When Using Public Transportation
520 Spinal Hygiene on the Go - Driving Posture
520 Spinal Hygiene on the Go - How to Eliminate Stare Toxins While Driving
524 Spinal Hygiene During Off-duty Activities - Religion
526 Spinal Hygiene Outside of Work - Hobbies
528 Spinal Hygiene During Non-Work Activities - Social Activities
528 Spinal Hygiene During Off-duty Activities - Watching Television
532 Emotional Problems
535 Spinal Hygiene During Exercise
536 Summary

Chapter 15: When Your Neck Disc Meets Exercise

4 Mara 4 Hara
540 Centennial Tree Exercise 4 Mara 4 Hara
541 Mara 1 - Do not stretch your neck
544 Mara 2 - Do not do exercises to strengthen the muscles around the neck.
548 Mara 3 - Don't do chin-ups
550 Mara 4 - Do not do trapezius strengthening exercises
554 Hara 1 - Do cervical extension movements.
560 Hara 2 - Do exercises to straighten your hunched upper back.
570 Hara 3 - Do walking and running exercise
574 Hara 4 - Choose the time and place to cast the optimal neck guard form!
576 How to Restart Exercise After a Neck Disc Injury
584 Summary

Chapter 16: The Centennial Tree Counseling Room

Neck disc symptoms, by yourself
Interpret and blow away
586 As we open the Baeknyeonmok Counseling Room...
586 “I woke up this morning with a stiff neck and difficulty turning my head to one side.”
587 “I woke up this morning with a stiff neck and sore shoulders.”
588 “The muscles on both sides of my shoulders are always tense.
It feels like a bear is sitting on my neck, pressing down on my neck and shoulders.
“I think it gets worse when I’m stressed.”
589 “For several months I have had a soreness in my shoulder blade (scapula) or between my shoulder blade and spine.
“It seems to be getting better, but then it gets worse again, so there’s no solution.”
591 “After lifting weights at the gym, my upper back and rhomboid muscles start to ache.”
592 “After working on the computer for a few days to create a plan, I get a bad migraine.
It gets worse every time I move my head.
“It gets better after I rest, but it hurts more when I just sit in front of the computer.”593 “When I tilt my head to one side, the pain goes up the back of my neck, hurts the back of my head, my molars, and my jaw joint.”
593 “I have tinnitus in my ears.
“It gets worse when I turn my head to one side.”
594 “I feel like a nail has been driven into my chest for some time now.
“Sometimes it’s worse and sometimes it’s better, but it’s been like this for months.”
595 “My neck and shoulders have been sore for a while, and now my arms are feeling numb.”
596 “The pain in my neck, shoulders, and arms is so severe that it is interfering with my work.”
597 “The pain in my neck, shoulders, and arms is so severe that I have trouble sleeping.”
597 “The severe pain in my neck, shoulders, and arms has subsided, but my fingers are still numb.
It gets worse especially when I hold the mouse.”
598 “After receiving treatment for a herniated cervical disc, the severe pain in my neck, shoulders, and arms disappeared, but I still feel a tingling sensation in my fingers all day long, as if they were electric shocks.
But the numbness got worse and then got better.
It gets worse when I work hard or turn my head to one side.”
599 “After receiving treatment for a herniated cervical disc, the severe pain in my neck, shoulders, and arms disappeared, but I still feel a tingling sensation in my fingers all day long, as if they were electric.
But the numb feeling is always the same.
Even when I rest comfortably, the numbness still remains.”
600 “After receiving treatment for a herniated cervical disc, the severe pain in my neck, shoulders, and arms disappeared, but I have some numbness in my fingers.
“It feels like there’s a thin plastic (like wrap) covering my fingertips.”
600 “The pain in my neck, shoulders, and arms was very severe, but it is gradually getting better.
After that, I realized that my arms were weak and it was difficult to raise them.”
601 “I feel like both my legs are weak and it’s a bit difficult to walk.
“When I have to urinate, it’s hard to hold it in.”
602 “My neck hurts when I do the temple movement.”
603 “My hands go numb when I do the temple movements.
“Can I continue?”
603 “When I did the Shinjeon movement, the numbness in my shoulders and arms got worse.”
604 “When I do the temple movement, one side of my shoulder hurts.
“Can I continue?”
605 “My legs feel numb when I do the temple movement.”
606 “I’m working hard on cervical extension exercises, but the pain isn’t getting better.”
607 “I have been receiving treatment from a specialist for a long time, but my cervical disc pain is not getting better.”
607 “I have been receiving treatment from a specialist for a long time and have not done any bad exercises, but my cervical disc pain does not get better.”
608 “I developed neck disc pain while doing weight training.
“Should I stop strength training completely?”
609 “I suffered from a herniated disc in my neck while doing weight training for several months.
“Should I never do strength training again for the rest of my life?”
611 “After playing golf, my shoulders get sore.
“Should I quit golf?”
612 “My symptoms of a herniated cervical disc have been getting better and worse, but the pain always radiates to one arm!”
613 “I always look at the computer monitor from the left side, and my right arm feels numb.
From now on
“Wouldn’t it be better if you always put the monitor on the right side?”
614 “Even though I thoroughly maintain spinal hygiene, my cervical disc herniation symptoms are not getting better; they are getting worse!”

615 As the Baeknyeonmok Counseling Center closes...
617 The Story Behind the First Edition of "Century Tree": My Herniated Cervical Disc
626 Preface to the Revised and Expanded Edition of "Baeknyeonmok": Continuation - My Story of a Herniated Cervical Disc
638 References

This is the sixth popular book by Professor Jeong Seon-geun, who constantly communicates with the public about solving problems in the field of spinal joints, and is a revised and expanded edition of 'Baeknyeonmok' published at the end of 2017.
This book is a revision of the first edition of Baeknyeonmok and supplements many of the missing parts.
The purpose of writing is to help readers interpret their own cervical disc symptoms and find clues to solutions.
The 'Century Tree Treatment' is scheduled to be published soon.