263 Preface to the Revised and Expanded Edition of "Baeknyeonheori": Publishing "The Waist User Manual"...
269 ​​Preface to the First Edition of 『Baeknyeonheori』: Why ‘Baeknyeonheori’?
Volume 2: My Waist User Manual
Chapter 8: Are sit-ups the best for a sore back?
282 Back Pain in Guys with Amazing Chocolate Abs
285 Professor, our professor288 The relationship between back exercise and disc damage291 Then, what about our child who has to do sit-ups during physical education at school?
294 What are you talking about! My back hurts because I did sit-ups!? Back exercises
Two Truths to Know Before You Do It296 Even experts say to do sit-ups when your back hurts?298 So, how do you strengthen your back? The Principle of Relativity Between Your Back and Exercise
MRI cannot distinguish between 300 wounds and scars
301 MRI of my lower back that doesn't know my pain
305 My precious back pain
306 Error Messages from the Spine Pain System? Interpreting Back Pain During Exercise
308 Error Messages from the Spine Pain System? Interpreting Back Pain After Exercise
309 Two layers of natural tissue inside our body
314 How to Use the Natural Abdominal Belt, the Guardian Angel of Waist Protection
315 A strong back comes from a strong buttocks.
318 Choosing the Right Exercise for Your Waist
319 Things to Know When Doing the Back Exercise for a Sore Back
321 So what are McGill's Big 3 exercises? 324 The Relativity of Exercise and Herniated Discs
326 When Your Waist Meets Exercise 329 Summary

Chapter 9: Is lumbar lordosis a disease?
332 Who broke our general's back?
335 Disc Pain Transmission Time Lag 337 Four Deadly Temptations of Back Bending Stretches 341 Society Recommends Back Bending Stretches 344 Is Lumbar Lordosis a Disease? 346 Back Pain is the Curse of Upright Walking. Have You Ever Seen a Quadruped's Back Pain? 350 Spinal Stenosis is the Opposite of Disc Disease! You Must Eliminate Lumbar Lordosis!
353 Is lumbar lordosis harmful in spondylolisthesis? 355 Sacral tilt, lumbar lordosis, and spondylolisthesis. 359 Goodbye, Dr. Williams? The founder of lumbar flexion stretching! 364 My back got better with the Williams exercise! 366 Isn't hyperlordosis harmful? 368 When my lumbar lordosis collapses without me knowing. 372 When playing Go-Stop, there must be four or more people. 376 Lumbar lordosis collapses while working. 378 My back hurts so much that I feel dizzy when I get out of the car.
381 Summary

Chapter 10: Reattaching a Herniated Disc 384 A torn disc can be reattached? That's ridiculous!
384 Dr. Adams, whom I met by chance in Korea 386 Fact check of Dr. Adams' comments 388 Have you ever seen a herniated disc disappear?
390 So, how do I know that my herniated disc is healing?
391 When will that day be?
393 What are you talking about, it's been a year and I'm not feeling any better!
394 Why It's Hard to Find the Disc Ripper
Finding the 'pickpocket' who re-tear 395 disc wounds
399 Professor, are you an alien?
'Time of Repentance': Giving New Life to the 401 Disc
402 A woman in her 60s who knows why she keeps relapsing
404 Spinal hygiene treatment: A nasty spinal stenosis improved in just one month.
406 God-given spine bandage, spine hygiene! 408 Summary

Chapter 11: The Royal Road to Back Treatment? Spinal Hygiene
410 Spinal Hygiene? What's that?
410 How do you maintain spinal hygiene? 412 Spinal hygiene? Maximize lumbar lordosis.
414 I can't just do lumbar flexion!
Spinal hygiene is a thousand, ten thousand times more important than the 415 McKenzie Shinto movements.
416 The first step to spinal hygiene? I keep bending my back without even realizing it!
418 The Second Gateway to Spinal Hygiene? How to Straighten Your Back When It Hurts?
420 Spinal hygiene is better when leaning on something rather than standing alone.
422 How to Safely Store Your Herniated Disc: Remember "Anjeokcheon"
423 Anjeokcheon Competition Grand Prize Winner
425 Even though I protected Anjeokcheon, it still hurts!
427 If you can't protect Anjeokcheon, you'll have to do Shinjeondo!
428 When the waist meets life
431 When the waist meets the turning point of life
Maintain lumbar lordosis 24 hours a day, 365 days a year with 433 simple spinal hygiene practices.
434 Summary

Chapter 12: Spinal Hygiene in Small Grains
438 Why is spinal hygiene as simple as a grain of rice necessary?
439 Shinjeondongjak
440 Standing Shinto movement
441 Sitting Shinto Pose
442 Prostrating Shinto posture
444 Standing Posture for Spinal Hygiene? The Confident Chest Method and the Duck Butt Method
446 Standing posture that is good for spinal hygiene? The proud chest method
447 Walking posture for spinal hygiene? Confident and elegant
448 Sitting posture on a chair? Knees, hips, and backrest
451 Sitting on the floor? Knees, hips, and a cushion. 454 Bending the back for spinal hygiene? Hip-pull squats and one-leg squats.
456 Washing face and hair
458 Nail Clippers
459 Toilet Use
461 Coughing, sneezing
462 Wearing socks
463 Wearing pants
464 Putting on shoes
465 Eat
466 Cooking and Washing Dishes
468 Cleaning 470 Sleep
472 Floor and Bed
473 Sleeping Position
474 Lumbar and calf pillows
476 Watching TV 478 Reading a book 480 Lifting a large object
480 Picking up small objects 483 Pregnancy, childbirth, and childcare
485 Religious activities
486 driving
488 Public Transportation
488 Pet Care
489 Sex Life
490 Optimizing Your Office Environment, Chairs, and Desks
494 meetings
495 Sitting with bad posture
Work under 496
498 When your job requires you to bend over or stand for long periods of time
499 Hobbies
502 100-Year-Old Waist Exercise '3 Mara' and '3 Hara' 504 Mara 1.
Never do stretches that involve bending your back!
514 Mara 2.
Never do any exercises to strengthen the muscles around your waist!
533 Mara3.
Don't get ahead of yourself with your waist workout! 540 Hara1.
Walk as much as possible every day!
543 Hara2.
Strengthen your secondary natural abdominal muscles! 548 Hara3.
Get plenty of rest after exercise! 550 Key Points

552 Backstory: Three Lucky Things and Self-Active Disease
556 References

Spinal Hygiene - The Only Way to Heal a Herniated Disc! Back pain caused by a herniated disc is a condition caused by your own spine being attacked by poor posture and behavior in everyday life.
Just as a disease in which one's own immune system attacks one's own body is called an autoimmune disease, back pain caused by one's own actions attacking one's own body can be called an autoimmune disease.
Therefore, preventing my body movements from aggressing my lower back is a key to treating back pain, and that is spinal hygiene.

The author says that if you know just three things: 'Why does my back hurt?', 'What will happen in the future?', and 'How can I prevent my body movements from attacking my back?', the war against back pain, a self-activating disease, is inevitably won.
The first two were covered in the diagnosis section of Volume 1 of Baeknyeon Huryeong, and the remaining, detailed spinal hygiene tips on 'preventing my body's movements from attacking my back' are covered in the treatment section of Volume 2 of Baeknyeon Huryeong.


Chapters 1 to 7 of Volume 1 of the revised and expanded edition are about how to interpret back pain, and Chapters 8 to 12 of Volume 2 are about measures to escape back pain and live without back pain.


The specific contents of 'Interpreting Back Pain in Volume 1', which includes chapters 1 to 7, are as follows.


Chapter 1 covers acute low back pain and covers the basic anatomical knowledge that is essential to read and understand this book, the relationship between acute low back pain and disc damage, and the process by which back pain that starts as acute low back pain deepens.
Chapter 1 of the first edition has been slightly revised.


Chapter 2 deals with the natural history of disc herniation, extension motion, and lumbar lordosis posture.
Chapter 2 of the first edition has been slightly revised.


Chapter 3 covers the characteristics of radiating pain (sciatica) caused by disc herniation, the causes and natural course of sciatica, how to interpret nerve root inflammation for the treatment of low back pain, and when treatment of nerve root inflammation is necessary and how to treat it.
This is a heavily revised section of Chapter 3 of the first edition.


Chapter 4 covers the nature of disc-related low back pain, its causes, its relationship with posterior osteoarthritis, and the wisest way to resolve severe disc-related low back pain.
Chapter 4 of the first edition has been significantly revised.


Chapter 5 is about spinal stenosis.
It explains misconceptions about the diagnosis of spinal stenosis, why typical symptoms of spinal stenosis occur, the fact that pain from stenosis is not due to the stenosis itself, and the misconception that treatment for stenosis is the opposite of disc treatment.
This is a newly added part.

Chapter 6 is about looking at the big picture of back pain that plagues us all our lives.
Knowing how back pain changes as you age can help you predict how your current back pain may change.
Knowing your genetic predisposition here can help you predict things like a fortune teller.
Accurate predictions can lead to a prescription tailored to your body.
This also explains why severe back pain that goes unrecognized by others can lead to depression, as no abnormal findings are found no matter how many tests are performed.
This is a newly added part.

Chapter 7 covers how to interpret and treat various types of back pain commonly seen in the clinic.
It is a pity that we cannot show specific images and troops due to space limitations.
I will try to find a way to present it in detail later by collecting real-life examples.
This is a major revision of the first edition of 'Baeknyeonheori Counseling Room'.

The contents of 'Volume 2 My Waist User Manual' from Chapters 8 to 12 are as follows.

Chapter 8 includes the fact that bad back exercises can further damage your back, the exercise prescription that should be different depending on the condition of your back, the fact that the interpretation of pain is most important for accurate exercise prescription, and an explanation of movements to be careful of during exercise that was emphasized in the first edition.
This is a major revision of the first edition of Chapter 5.

Chapter 9 details the deep and profound misunderstandings of both experts and non-experts who consider lumbar lordosis a disease, the relationship between lumbar lordosis and anterior spondylosis, spinal stenosis, and the relationship between lumbar lordosis and daily life.
This is a major revision of Chapter 6 of the first edition.

Chapter 10 describes the fact that a torn disc can reattach, the relationship between disc healing and inflammatory responses, phenomena that can be observed as a disc injury heals, how long it takes to heal, what factors interfere with healing, and specific methods for removing those factors.
This is a newly added part.

Chapter 11 is about spinal hygiene, the only way to heal a damaged disc.
It includes the major principles of spinal hygiene, how to interpret and resolve pain that arises when maintaining spinal hygiene, and the principle of 'Anjeokcheon-Shin', which is a countermeasure when the weight of life inevitably forces you to maintain bad posture and movements on your back.
This is a newly added part.

Chapter 12 is about spinal hygiene in a nutshell.
This is a recipe book and manual (user manual) that specifically guides you on how to maintain spinal hygiene to prevent back injuries that may occur during various activities such as daily life, work, exercise, and hobbies.
This is a newly added part.