PART 1: Theory: The Various Causes of Back Pain and Interpreting Your Pain

Chapter 1: Why the heck is this excruciating back pain!
Back pain is so common, what's the problem?
If you leave it untreated, it will become chronic pain.
Pain that requires a trip to the hospital vs. pain that doesn't require a trip to the hospital
Teacher, is this a herniated disc?
Will a herniated disc get better if left alone?
Disc herniation and spinal stenosis: similar yet different conditions
My back looks like this because I didn't do my postpartum care right!

Chapter 2: Stretching for 100 Days Doesn't Get Any Better
Stretching and massage will never relieve the pain.
Stretches You Shouldn't Do When You Have Back Pain
He who has a sore back, don't bend over?
Good posture isn't built overnight.
Just by avoiding bad posture, you can prevent half of the pain.
When your back hurts, is lying down the best thing to do?
Rather than finding exercises that are good for your back, avoid the ones you shouldn't do.
The key is core muscles
There is a sequence to developing core muscles.
Disc is not a disease that can be cured, but a disease that can be managed.
Foods that help relieve pain

Q&A The most frequently asked questions in the rehabilitation medicine clinic

PART 2: EXERCISE: 3-STEP EXERCISE TO RELIEF PAIN AND STRENGTHEN YOUR BACK

Before you start_Breathing techniques that double the effectiveness of your workout

Chapter 3: Managing Acute Pain: Stretching by Pain Type
If the pain gets worse when bending over
If the pain gets worse when you bend your back

Chapter 4: Root Causes of Pain: 4-Week Plan for Correct Posture
Week 1: Breathing Exercises for a Healthy Spine
Week 2 Strength Training for Sitting Correctly
Week 3 Strength Training for Walking Correctly
Week 4 Strength Training to Bend and Straighten Correctly

Chapter 5: Preventing Pain: A 3-Step Plan to Strengthen Your Back
Step 1
Step 2
Step 3

Appendix 1: Back Strengthening Exercises You Can Do at the Gym
Appendix 2: Trigger Point Massage for Chronic Back Pain

Stretching for 100 days is useless?
So what should I do besides stretching?

Pain occurs when the body's balance is disrupted.
Stretches and massages, commonly known as back pain relief exercises, work to loosen the muscles that distort the curves of your spine.
That is, it is a principle that releases tense and tight areas.
However, stretching alone will not strengthen the sagging and weakened areas on the opposite side.
Ultimately, stretching and massage are only temporary solutions and do not make enough of a difference to alleviate back pain.
Ultimately, stretching to release tense areas of the body and strengthening exercises to strengthen sagging areas are necessary to relieve pain and properly correct the cause.
This book contains both health information and exercises to protect your waist.

In the theory section, you can analyze and understand the cause of your pain through various causes and cases of back pain.
Beginning with basic anatomical knowledge, you will learn how to interpret your pain through various cases that cause back pain, and learn pain management methods that can be applied to real life, from how to sit and walk correctly to incorrect daily movements and stretches that should not be done when back pain occurs.

In the exercise section, we introduce a 3-STEP exercise that will relieve pain and strengthen your lower back.
If you have back pain, the first thing you should learn is core breathing, followed by stretching for each type of pain to relieve acute pain → a 4-week plan for proper posture to fundamentally resolve pain → a 3-step plan to strengthen your back to prevent pain in the long term. By following this plan, you can root out the pain and be truly free from it.
You can follow the movements more accurately through the video, especially through the QR code inserted at each exercise step.

This book is not about easy and simple methods to quickly improve your back.
On the other hand, I am confident that this will serve as a reference for those who are thirsty and frustrated about resolving back pain.
As your own personal rehabilitation doctor who you can always consult, I will be a relief for those suffering from chronic back pain.


Free yourself from the constant back pain
The most accurate and fundamental 3-STEP exercise method

STEP 1: Relieve Acute Pain: Stretching by Pain Type
If you look at when the pain gets worse and what causes it, and then do the appropriate exercise accordingly, the pain can be relieved.
Test whether the pain gets worse when you bend over or bend back to find out your pain type, then reduce the pain with appropriate stretching.

STEP 2: Addressing the Root Cause of Pain: 4-Week Plan for Correct Posture
Good posture is not something that I can achieve by exerting force.
This is because the body's muscles have already partially stiffened into a comfortable position.
After strengthening the postural muscles by parking lot, finally complete breathing correctly, sitting, walking, and bending.

STEP 3 Pain Prevention_3-Step Back Strengthening Plan
Once the acute pain has subsided and you have become somewhat accustomed to good posture, you can begin strengthening your back muscles.
Rehabilitation exercises similar to daily life movements are taught step by step according to the individual's motor ability and symptoms.