Back RX: A 15-Minute-a-Day Yoga- and Pilates-Based Program to End Low Back Pain Fully Updated and Revised Paperback – February 9, 2004

After years of going to the chiropractor every few months, I finally decided to get serious about stretching and excercising and this was the book I chose to guide me. Informative, clear, and well written. Easy to follow. The progressive stage approach walked me through recovery from back injury. I have more flexibility than I've had in years and I know I've avoided at least two chiropractor sessions because of what following this book has done for my body. Highly recommended.Update 03MAY16 - It has now been four years since my last chiropractor visit. I do the simple 10-minute routine from this book four times a week and I credit that for my back health.Update 07MAR18 - Learned recently that the Superman pose is not recommended. Fine with me; I hated that one. Replaced it with Bird Dog and I'm happy. If I make it until July, that will be six years since my last chiro visit.Update 22OCT20 - Now over 8 years and still no chiropractor visit because of doing the exercises in this book. I've let others borrow this book and haven't seen it in months, but I memorized the simple routine years ago. Just remember: say "no" to Superman.

My friend gave me this book when she saw that I could barely walk, had a hard time getting in and out of the car, couldn't sleep, would have terrible pain walking off a curb and could not even reach for something on an upper shelf. The exercises in this book have changed my life. For the first two or three weeks I could only do the first 8 exercises and some of them required the support of a pillow or two. I started out on May 12. Along with these exercises I participated in a deep water exercise class two to three days a week. Initially I could not do a lot of it, but did what I could. Today is July 30 and I am now doing a combination of the exercises for series A, B and C without any pain. Last week I was able to play three rounds of golf while on vacation. Yesterday and today I was able to do a thirty minute hike. I know that I will continue to do these exercises for my whole life as it has made such a huge difference! And, Yes, I have sent this book to several friends as well. Thank you for making my life so much better again. I am just too young to feel that old.

This is a clear, comforting, gentle, supportive book, presenting a technique that combines western physical training, yoga "light," (there's no Sanskrit here, nor supernatural claims) and elements of Pilates. It's especially worth noting that this book addresses how to deal with the pain of a recent back injury, rather than just on-going long-term chronic back pain, too. After laying out basic anatomy, causes of back pain, and general recommendations to avoid causing future injury, Dr. Vad provides a stepwise progression of workout routines, escalating in difficulty/effort, and makes patient, slow-paced timeline recommendations for addressing the chronic issues we with back pain suffer.It does a surprisingly nice job of integrating western medicine with yoga and Pilates, with a feeling of mutual respect that is not too common, and is greatly appreciated. I'm dinging it one star, though, because it really could be a _special_ book if it managed to provide references to legitimate scientific studies supporting some of the claims. I know it's aimed at the layperson general reader, but since it does have a page dedicated to other resources, why not add a few supporting references? Including just two or three full-detail scientific citations would be a _huge_ boost to its credibility -- and turn it into a five-star, must-give-to-all-friends book... at least for those of us with a STEM degree and experience working in medical research. And, yeah, there's a touch too much "mind body" "follow the breath" and like squishyness for the left-brained cynic, and that may largely be lip service in an effort to combine east and west, but if that brings more readers in, and they subsequently get relief, I can't complain.Dr. Vad does get points, too, for addressing pseudo-medicine and medicine-adjacent therapies, in a fairer manner than others might, as he lays out alternative paths to pursue relief, if necessary. Case in point: He's nicer about chiropractic quacks than any MD I've met.If you're anywhere on the spectrum from "dammit! I can't get off the ground this hurts so much," through "man, my back is still kinda bugging me," to "I lost a chunk of 2015 to back pain, but I'm better now," there is help in this book for you. It won't be a magical only answer (we all know we weight loss is the best weapon against back pain, and I'm working on it, as well as some general behavior modification), but it does a very, very nice job of laying out routines along a series of levels of effort, with clear, helpful, simple explanations of how to perform them.I just wish a few of the bolder claims had citations.

About 18 months ago, I had a significant fall (from a rope swing that broke) resulting in trauma to my back, both what a physical therapist termed a "disc issue" (I think he wasn't allowed to diagnose what sort) and some sort of severe muscle strain. The result was that I could barely walk for a week, and had terrible pain and spasms whenever I would lay down or turn a certain way. I tried drugs (a course of steroids did help a good bit) and physical therapy. There was some overlap in this book to the exercises my PT gave me, but the overall program in this book has done wonders for me. I can run again, even jump on the trampoline with my son! The spasms are near completely gone. I notice if I don't do it for a week, so you have to make it a part of your routine (at least I need to). I think it's helped my posture too, as a side note. In short, everyone who ever mentions 'back pain' to me, gets recommended this book. Just give the book time. I suggest starting with the most basic exercises even if you think they are too easy, and make sure you pay attention to your breathing as it suggests. Hope it helps!