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| View Larger Image | The Multifidus Back Pain Solution: Simple Exercises That Target the Muscles That Count
by Jim Johnson
by Scott D. Boden
| | List Price: | $14.95 | | Price: | $10.17 | | You Save: | $4.78 (32%) |  | | Available: | Usually ships in 24 hours | | | | | Sales Rank: | 7403 | | Studio: | New Harbinger Publications | | | Binding: | Paperback | | Number Of Pages: | 132 | | Publication Date: | June 15, 2002 | | Publisher: | New Harbinger Publications |
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EDITORIAL REVIEWS |
Book Description
New research suggests that most back pain is caused by underdeveloped multifidus muscles, those that connect the spinal vertebrae and are crucial in bending the back. This book presents exercises to strengthen the multifidus group. Simple explanations and black-and-white drawings throughout show readers how to work with these muscles. |
CUSTOMER REVIEWS (Average Customer Rating: 4.5 based on 27 reviews)
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Uniquely valuable but limited 
The Multifidus Back Pain Solution is uniquely valuable because it shows 4 ways to do one key exercise. Its the only book I've found that shows how to do this exercise lying face down which is much easier on my joints. Brief and easy to read, it's a good place to start.
2 other books I've found of crucial importance are:
1. The Back Pain Book by Mike Hage, and,
2. Low Back Disorders: Evidence-Based Prevention and Rehabilitation by Stuart McGill
Hage's isometric exercise for the abdominal muscles is superb when your back hurts doing curlups. And when you're ready for curlups, his way of doing them is easier than McGill's. Hage's sideways hip strengthening exercise has helped me stabilize my lower back, hips, and pelvis. Well illustrated and clearly arranged, Hage's book is also easy to read.
McGill's book, unlike Johnson's, is a review of his own cutting edge research. To me it represents the final authority as of 2007 (2nd. edition), but it is longer, harder to read and written more for physical therapists. However, using the detailed and clear table of contents one can pick and choose sections to read and/or read only pages 177-188 and chapter 12 for the exercises (chapter 13 for athletes).
McGill emphasizes muscle endurance as the key protective ingredient and so corrects Johnson's emphasis on building strength, though the 2 go together to a significant extent. And by pointing out how all the major muscle groups of the torso contribute to spinal stability and so protect against pain, he corrects Johnson's limited focus on the Multifidus. McGill advocates 3 primary exercises and a handful of others, and he has research to show that maintaining a neutral spinal position with a natural curve in the lower back is superior to flattening the back against the exercise mat.
However, because McGill is writing for therapists he provides no guidance on the number of repetitions or sets to do. Also, McGill doesn't provide enough alternate ways to build key muscle groups when his ways are painful.
In summary, Johnson's, Hage's and McGill's books are all uniquely valuable. Buy all 3, you've got nothing to lose but your pain.
September 05, 2008 | |
Good for giving you info on research 
Most of this book gives alot of research info about what is true and not true about back pain. There is actually very little on actual exercises except for the 3 he describes which are excellent as there is one for every level of back pain you are in. I would have liked more exericises but what I do appreciate is that he points out once you reach your level of strength, you don't have to do them every day to maintain it.
May 03, 2008 | |
Why it is a good read plus other suggestions.
You will like this book for what it tells you NOT to do and why more than for what it tells you to do. There is only one exercise (with variations) he suggests. However, he is great at explaining why other approaches may not be effective. He bases everything he says on his years of plowing through documented clinical trials. You will get more from this short book than you will from a visit to most Doctors or PTs. You will also save yourself a lot of running around from specialist to PT to alternative practitioners. Jim Johnson is not a snake oil salesman. This is solid information. I am using his information to help reduce my low back and hip pain, and sciatica. I believe it is having a positive impact.
In addition to using Jim's method other things I have found helpful (I have tried dozens) are: using a high quality, hi density, memory foam mattress topper to sleep on; using a product called "back joy" to sit on when I must sit in a chair or in the car; walking 45 minutes a day or, in the winter, using an elliptical machine (even if there is pain walking it usually goes away after about 15 minutes); doing additional stretching, moderate weight lifting and core work; and perhaps most important getting rid of my office chair and replacing it with a medium size exercise ball. YES that is correct, I sit on an exercise ball (draped in a soft blanket for comfort) instead of a chair. Now my wife does the same and my daughter. Once you get used to it, which takes a few weeks, you may never go back to chairs. Great for keeping your back limber and your mind alert. Why spend a thousand dollars on a fancy "ergonomic" chair when you can spend 20 bucks on an exercise ball that works even better? Best of luck with your back pain.
March 06, 2008 | |
Unbelievable... a borderline miracle.... 10++ stars
HIGHLY RECOMMENDED!!!!! I had back surgery 2 years ago (L1-L2 thru L3-L4 lumbar diskectomy) to relieve severe lower back pain and sciatica pain in the left leg. Although the surgery relieved the sciatica, regularly every 4-6 weeks I subsequently had recurring "episodes" which took 2-3 weeks to subside. I was walking, swimming, stretching, etc., all to no avail. Skelaxin and Mobic became my best friends during this period. A random Google search turned up this book by Jim Johnson (and the excellent 8/23/06 Amazon review by G. Brennan of LA,CA), and I decided "what the hell".... Bottom Line: It works. Period. I bought 2.5 lb. ankle weights, do the recommended exercises < 10 minutes/day every day, and 3-4 weeks later, my back pain has disappeared and the numbness in my left heel has disappeared 80%. BUY THIS BOOK. IT'LL BE THE BEST $10 YOU HAVE EVER SPENT IN YOUR LIFE.
October 12, 2007 | |
very helpful
I have been doing the exercises for 2 months. My lower back pain has not completely gone away, but has been greatly reduced. Best $10 I have spent in a long time...
August 24, 2007 | |
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