Fred Busch - The Lower Back Bible: A Yoga Solution for a Pain-Free You

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WARNING
Before beginning this or any exercise program consult your physician or medical professional to verify that you are healthy enough for exercise and that this program is appropriate for your specific condition. This program is intended for people with the common sources of back pain. It is possible that you have a vari- ety of other conditions including certain degenerative conditions or structural injury that are not appropriate for this or any exercise and that could result in severe injury if exercise is performed. Accordingly, do not diagnose yourself. See a health professional before you get started. This program makes no warranties express or implied. Exercise at your own risk.

The Lower Back Bible

A Yoga Solution for a Pain-Free You
Fred Busch
Magic Valley Publishers

Sale of this book without a front cover may be unauthorized. If this book is without a cover, it may have been reported to the publisher as unsold or destroyed and neither the author nor the publisher may have received payment for it.

Published by Magic Valley Publishers
Copyright 2011 by Fred Busch
All Rights Reserved.

Except for use in any review, the reproduction of this work in whole or in part in any form by any electronic, mechanical or other means, now known or hereafter invented, including xerography, photocopying and recording, or in any information storage or retrieval system, is forbidden without the written permission of the publisher:

Magic Valley Publishers
6390 E Willow St
Long Beach CA 90815
U.S.A.

ISBN 978-0-9845275-6-4

Cover design by Matt Gonzalez
Manufactured in the United States of America
First Edition

Introduction

Back pain affects millions of men and women. And as the population ages, the situ - ation will continue to worsen. Back pain can be one of the most debilitating types of pain because the spine holds the body together and is involved in almost every movement.

You are probably reading this book because youor someone you care forhas back pain. You may have tried a number of remedies to eliminate the problem. You may have been told that your back pain is permanent and that you will either have to live with it or undergo surgery.

Before you undertake any course of treatment, you should get the answers to some fundamental, but extremely important questions.

Why do I have back pain?
What is the success rate with surgical intervention?
What are the complications of surgery that might make the pain worse? Are there other options?

With the answers to these questions, you will be armed with the information you need to make an informed decision about your course of treatment. I invite you to keep reading, because you need not be resigned to living with pain for the rest of your life.

In this brief book you will learn that back pain is usually not permanent and that back surgery is often not the best solution. You will also learn the most important concept of all:

If you do not address the fundamental source of your back injury, it will probably reoccur regardless of whether surgery or medical intervention alleviates the pain.

Even if your case is extreme and you have lost all hope, there is an excellent chance that the approach outlined in this book will help you to significantly reduce or even eliminate back pain from your life.

This is not a magic cure. It will require effort from you. It will require your attention and commitment. This very specific and carefully sequenced yoga program will become the foundation of your recovery because it addresses the anatomical causes of back pain.

This book is divided into two major sections. Part 1 focuses on individuals suffering from back pain that are new to yoga and its concepts. It discusses anatomy and the typi- cal causes of back pain. It then shows in easy-to-follow illustrated steps the specific yoga poses and sequences you will need to practice. Part II is primarily directed to current yoga practitioners, though in time new students will find it valuable as they gain experience and expertise in their practice. Experienced practitioners will learn how to modify their practice in class to relieve back pain. Additionally, this book will share one of my full power yoga sequences for relieving back pain.

1The Healing Environment

Akey contributor to relieving or eliminating back pain is creating what is called The Healing Environment. The Healing Environment for the lower back has two major com- ponents: doing the things that help improve your strength and balance, and avoiding the things that aggravate or injure you.

First, a warning! While many people come to Yoga for relief from lower back pain, Yoga can make the pain worse almost as easy is it can make it better. This most often happens when a yoga instructor is not masterful in understanding the critical relationship between lower back pain, the hamstrings and forward bends. It is vitally important to make intelligent, careful decisions when employing yoga to heal lower back pain. To fail to do so could make the injury worse.

The good news is that with the simple instructions outlined in this book you can create the perfect Healing Environment where you will never again lift objects with the wrong body alignment or wrong posture; nor will you attempt yoga poses that are going to strain the sacroiliac joint or exacerbate disc problems.

You will, however, learn the specific yoga poses that are going to lengthen your hamstrings without aggravating your lower back in any way.

My Personal Experience 2

Some years ago I was practicing a particularly vigorous style of yoga in which heavy adjustments such as pushing on the back during seated-forward-bending are common. As a result, my sacroiliac ligament was overstretched and my sacrum became unstable.The result was lower back pain that typically presented on my left side, but sometimes shifted to my right side. This pain was chronic and seemed like it would never go away. I would have trouble standing and sitting in the car, and practicing yoga had become very painful.

I had never had back pain and it took me some time to realize how pervasive the pain was and how it impacted my ability to function. Since I was always distracted by pain, it was very difficult to live joyfully. I understood how important it was to free myself of this pain. Fortunately, the toolsa combination of yoga and natural healing modalitieswere readily available to me.

Already a yoga instructor for many years, with extensive expertise in healing inju - ries, I turned my attention to my own back pain. After examining the fundamental anatomi- cal causes of back pain and back injury, I developed a Healing Sequence for the Lower Back. This sequence eliminated my back pain, and I have used it successfully on scores of others with differing degrees of pain.

This program can and will help you to live pain free.

1 We will discuss this joint and anatomy in much more detail later. For the moment it is important to understand that an unstable joint is a joint that allows movement is a manner that is abnormal and cannot support normal loads.

3
Why Back Pain Is Usually Lower Back Pain

Its estimated that 65 million Americans suffer from lower back pain, the second most common reason for medical visits. Why? The answer can be found in an examina- tion of the fundamental structure of the human body. Humans are unique among mam- mals in that they are capable of efficient bipedal locomotion. In other words, we can walk and run on two legs.

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