Treat Your Own Back

by Robin McKenzie

This easy to follow handbook provides the reader with an active self-treatment plan to resolve and manage back pain.

First published in 1980, Treat Your Own Back has sold over 4 million copies around the world and has been translated into 18 different languages. The world-renowned McKenzie Method detailed in this book is a simple process that is proven to work.

This publication contains easily understood exercises and vital information to enable you to self-manage your back pain and gives you an insight into the cause and effect relationship which helps to prevent recurrence of back pain.

You can become independent of spinal manipulation or drugs that only treat the symptoms of your back pain, and not the cause. Just check out the research or the testimonials from readers who have found enormous relief from the "world's best-selling back book of all time".

This book on back pain treatment is right for you if you suffer from recurrent low back pain, including Slipped Disc, Fibrosis, Lumbago, Arthritis in the back, Rheumatism and Sciatica.

Now completely revised and in its 7th Edition, Treat Your Own Back has helped more people achieve freedom from back pain than any other publication.

Genres: Health, Nonfiction, Self Help, Reference, Fitness, Medical, Science

137 pages, Kindle Edition

First published January 1, 1980

About the author

During his lifetime, his contributions to the understanding and treatment of spinal problems met with worldwide recognition. In addition, he received numerous awards from the medical and scientific communities from various countries. The validity of the theories he proposed are now supported with scientific evidence and the effectiveness of his treatments have been scientifically validated.

Librarian note:
There is more than one author in the GoodReads database with this name

Reviews

[Otis Chandler · Rating 5 out of 5]

I threw my back out and had a coworker (Thanks Libby) and my new PT recommend this same book on the same day. I read it, and 2 days later, I am on the right path! Assuming that trend continues, this book is magic!

It basically says that many of us who work sitting down all day have bad posture and lose our lordosis (the curvature of the lower back). If this happens it puts strain on your disks while can easily lead to a strain and thus throwing out your back. The fix is simple - to do stretches that push the back to have lordosis again.

So far so good, but have a ways to go!

[B. Factor · Rating 5 out of 5]

I suffered a herniated disk playing basketball and consequently experienced debilitating lower back pain. I was confined to bed for months, had sciatica, and gradually lost strength and feeling in my left leg. The pain was continual and it was hard to think clearly. I tried many things to heal my back but this is the one that worked (in conjunction with physical therapy). The thesis of this book is that much lower back pain is caused by a loss of lordosis (the curve in your lower back), and the solution is to restore lower back strength and flexibility through a combination of basic exercises and stretches. I distilled this book down to two exercises (situps and reverse situps) and three stretches (knees to chest, yoga cobra, and hamstring stretch) that I continue to practice whenever my lower back pain returns. It works.

[Dolly · Rating 4 out of 5]

I have a herniated disc in the lower part of my spine and I recently suffered from a bout of lower back pain followed by intense sciatica running down my left leg. After about seven weeks of rest, medications and most of all, physical therapy, I am able to resume normal activity. And I have been pain free for a few weeks now. I received this book as a present from my physical therapists as I graduated from working with them to doing the exercises on my own.

This book has all the pictures and guidance I need (cross my fingers) to continue doing the stretches and exercises I need to do to stay pain free. A microdiscectomy may still be in my future, but I'm tying to hold off as long as I can.

This is a quick read - I read it in bits over the course of three days and then straight through again in about two hours. I refer to the different exercises throughout the day, especially right now that I'm traveling and I'm concerned about a relapse. I found the book to be simply laid out and concise, but it still pretty much covers all my questions and concerns. I really enjoyed reading this book and I know that I'll be keeping it handy for awhile.

[Hengameh · Rating 5 out of 5]

تمرین های ساده ولی مفیدی داشت. کلا 6 تا تمرین هست که در مورد هر کدوم توضیح داده شده. کم بودن تعدادشون انجام دادن رو راحت میکنه واقعا

[Bridgey McElroy · Rating 5 out of 5]

Well, it’s cheaper than physical therapy ! Actually, it’s surprisingly quite fascinating + useful in helping me understand my back issues in layman’s terms. So far, the tips and tricks have also been successful in pain mitigation.

If this works, this book is my new bible.

[Heidi Eiman · Rating 4 out of 5]

It really works. The exercises and approach here are very simple, logical and all about common sense practices that gradually get you back to full movement and strength- without pain. I don't want this review to sound like a testimonial, but the information was very useful, and I enjoyed the Australian word usage of Dr. McKenzie.

This was referred to me by a physical therapist who is trained in the method, and I gained a lot more talking to him than just reading the book- and like I said, after over 6 months of intense sciatic pain I'm pain-free (most days) and getting stronger.

[Stan Armiger · Rating 5 out of 5]

For any that have chronic back pain or just a sore back I highly recommend this book!! Easy to read with simple but frequent excercises which really work. I have only been doing these excercises for 3 days and my back which over the last 12 months has been treated by both physiotherapists and chiropracters which has given some relief but never felt as good as it does now.
I cannot recommend this book highly enough to those that suffer from any of the above.

[Melanie · Rating 5 out of 5]

My physical therapist started me on these exercises and recommended the book as a support when I put my back out twice in the space of 3 months. 30 years ago, I'd rejected the option of spinal fusion in the lumbar area and opted for alternatives. I haven't had much trouble until a year ago. After 6 months of referring to this clearly written book to fine tune my use of the exercises, I'm stronger than ever and looking forward to another 30 trouble-free years.

[Dave · Rating 4 out of 5]

This book was urged on me by a physical therapist who was treating me for lower back pain and sciatica. I've dealt with this condition intermittently for 30 years. The book systematizes an exercise regime for overcoming the pain and managing on-going lower (lumbar) back health. Its a short and easily understood book. One could pick it up and follow its instructions with no professional guidance, although depending on your condition, that might not be wise.
I don't have long-term testimony to present. But in the very short time I've been following this plan, I've seen significant improvement. If you try this method, you should pay close attention to the warnings, timing of exercises, and your body's feedback. And if there's any doubt about how you respond, you should back off and consult medical help. But given those caveats, I can recommend this book as very worthwhile.

[Josh Shelton · Rating 5 out of 5]

Best practical book on how to treat back pain in existence.

[Dan · Rating 4 out of 5]

Came recommended from a friend who is a sports doctor. My back has been out for three days and I just did a round of the rescue exercises and almost feel normal again. The change was instant, though probably won't be lasting if I don't keep up the exercises. We'll see how it fares over time, but for now I'm very impressed.

[Conny · Rating 5 out of 5]

Very informative. Lots of reminders on how important posture is. The exercises are simple! After doing them for just a couple of days I am staring to feel better.
Worth reading and defiantly worth giving it a try!

[Adam Wolf · Rating 5 out of 5]

A little under a year ago, I hurt my lower back. I followed all the advice I could find online, expecting that it would heal in a few months. I was taking 800 mg of Ibuprofen a day, which helped reduce the pain a bit, but I was in pain every day.

The pain lessened after a few months, but I was still in pain every single day.

About two weeks ago, I bought this book. I read it in an evening, and did the set of stretches twice a day. They took under five minutes each time, and within a few days I was down to pain every other day or so, and two weeks in, it's been a few days since I've had any back pain at all.

I don't even notice my back!

[Adaire · Rating 2 out of 5]

It's okay, shows some very basic stretches. I bought it because all of the Amazon reviews raved that it was like a magical cure. I have a feeling it was written for people who haven't already blown their back to pieces, in which case it's not for me. We'll see.

Update:

I really don't know how to rate the book since I'm pretty sure it would be helpful for someone who is having minor issues. I would recommend for someone who has occasional back pain.

[Philip Hofer · Rating 3 out of 5]

He encourages a particular kind of stretching that supplements what my physical therapist at Kaiser encouraged me to do. I don't trust the approach that insists one must use only practitioners who are certified by a narrowly defined approach to remedying back problems. But, it is helpful

[Samantha Strong · Rating 5 out of 5]

This book was recommended by my osteopath after an acute bout of back pain. I've been struggling with back issues for 2 years, since I was 4 months pregnant. This is info my previous physiotherapist and current osteopath were attempting to impart, presented in way that finally clicked for me.

[Victoria · Rating 3 out of 5]

had some exercises but unfortunately i am already doing them. was hoping for something new and different that would help.

[Natali Vargas · Rating 4 out of 5]

I appreciated that this was part practical, easy to understand causes of lower back pain and its treatment through the McKenzie Method and part workbook/journal to capture what really stuck out to you and what may especially help you follow through with the method. There were a few repetitive parts and the layout for the exercise explanations and frequency depending on your situation could use some tweaking, but I love the emergency page, super useful.

Have been doing the first half of the exercises for 3 days now and will likely report back after a month or two with some fuller findings. Also got me to purchase a MM slimline lumbar support for sitting and overall liking that as well.

[Marie · Rating 4 out of 5]

This a a short, simple, straightforward book with plenty of photographs. It's easy to get started right away if you are in the midst of a back issue. I get the impression the methods are popular among physical therapists; a library book was a lot cheaper and more convenient for me, so I'm happy that it is available. If you want to look into factors like diet or stress or develop a more thorough exercise plan, look elsewhere, but I think this book is a good starting point.

[Louise · Rating 3 out of 5]

A handy, easy to understand guide to looking after your precious back. First step is to improve your posture!

[Shanna · Rating 3 out of 5]

Poorly organized... if my back miraculously feels better maybe I'll add a star.

[Matt Shea · Rating 3 out of 5]

Temporary review since I’ve finished the book. The detailed explanation of the spine and the root of back and sciatic pain is worth picking this up. I’ll come back to this review after doing the exercises as instructed for a few weeks. I sincerely hope to add two more stars.

[Natural Knowledge 24/7 · Rating 4 out of 5]

Treat Your Own Back

Many people suffer from acute or chronic back pain and have tried holistic adjustment approaches through chiropractic care, physical therapy, and osteopaths. Yet relief still eludes those suffering with pain, even for some who have had invasive surgery. In his book, Treat Your Own Back, Robin McKenzie, a physical therapist and president of The McKenzie Institute, a not-for-profit organization with its headquarters in New Zealand, claims to provide you with the INs and OUTs of back pain and the knowledge necessary to prevent and reverse back pain. McKenzie’s method was first published in 1980 and over 20 years later McKenzie was voted as the most influential physical therapist in a survey conducted by Advance Journal.

Treat Your Own Back talks directly to you, the reader, and immediately addresses your skepticism. How is it possible to treat your own back? Can you believe the hubbub? McKenzie claims that he has the answers. Before you jump ahead to these exercises, McKenzie encourages you to read from the beginning in order to fully grasp how the back works and where back pain begins – your posture. If you live a sedentary life, work at a desk or stand on your feet all day leaning with your shoulders hunched over trying to get your job done, your posture is affected to its detriment. McKenzie shows you through photos and detailed descriptions how to treat your own back. McKenzie uses both scientific studies and analogies as evidence to support his claims. Additionally, he explains the truths behind many common myths about back pain, including if weather conditions affect pain and the idea that we should avoid rigorous activities in order to avoid pain.

McKenzie gets right to the point, poor posture is the cause of back pain and in order end this pain you have to readjust yourself. Treat Your Own Back has seven key exercises (and variations) that are paramount in readjusting your posture. The only problem is that this book only discusses the lumbar region. To familiarize you with the lumbar region, it is the lower part of your spine that is connected to the pelvis. While lower back pain is a problem with many people, it does not encompass everyone and many people with lower back pain also have neck pain. So, to learn how to treat your own neck, you have to purchase another book. Despite this fact, the book provides exercises that are extremely beneficial for lower back pain.

Another reason that makes this book beneficial is that McKenzie also discusses activities for special situations for those suffering from pregnancy pains, athletes, or for those aged 50 and older. He also gives you exercises to do if you have no initial response or benefit from his method. More importantly, Treat Your Own Back tells you what to do when acute back pain strikes and how to avoid it in the future. McKenzie constantly reminds you of what to do if your pain increases during these exercises. If your pain persists, he provides the contact information for The McKenzie Institute.

This book is a nice, quick read – it provides you with some tools that could change your life. It also informs you of some quick fixes like the lumbar roll to use while you are at work or traveling and also the wrap around lumbar roll to help protect your back while you sleep. McKenzie can open your eyes to alternative methods to invasive surgery with the information provided in Treat Your Own Back. You will learn how your activities affect your posture, and what you can do to fix it to ultimately live pain free.

[Jana · Rating 4 out of 5]

Eens een andere kijk op lage rugpijn

[Lauren · Rating 5 out of 5]

So grateful to Debbie Glett, my physical therapist at the Lewis Aquatic Center for giving me this book. It, along with aquatic therapy and an epidural injection, has been a life-saver. In this little gem of a book, the author provides a clear explanation of what contributes to lower back pain, in my case a combination of a herniated disc and an impinged sciatic nerve. The result was that I experienced pain in my right foot comparable to standing in a red-hot frying pan. McKenzie also clearly illustrates basic exercises to relieve pain, promote healing and to prevent future injury and pain. The book tied in so neatly with the physical therapy I received at the Lewis Aquatic Center as well as the "land-based" therapy from my Cleveland Clinic physical therapists.

[Giovani Facchini · Rating 4 out of 5]

Interesting theories and ways of explaining back problems. I have started to apply recommendations of this book and let's see how my pain changes.
Good part is that it improved my awareness A LOT, which will make me to have different behavior.
I have bought the roll and will start to use it in order to assess if it will make a difference.

Edit: I liked the roll because it forces me to keep my posture while sitting and as it is there, it brings even more awareness.

What I realized in the past weeks is that sitting in very soft couch is TERRIBLE for my lower back pain and I definitely need a roll or pillow to put me in the right position.

[Jorgen Lundgren · Rating 5 out of 5]

Got a slipped disc at 28 years old while living in Germany, got it cured. Last year I had a trapped nerve in my lower spine age 48, went to my local physio who treated me twice. After that I had no more pain and due to work, travelling all over Europe did not continue the treatment. I did buy the McKenzie book and the D shape lumbar support roll to use in the car, on flights and on my sofa. Last week age 49 I trapped the nerve again in my lower spine.Went back to my local physio (same person) and started my treatment for £30 per time.He stated it was exactly the same place as before, but this time I decided to go for six times to straighten my lower spine out.The pain after two sessions is now gone replaced with a dull ache. Started with the exercises in the book and will continue with them guess for the rest of my life. I been going to pilates classes for the last ten years so I thought my back was as it should be but working from home and travelling all over the place I guess precaution and prevention is what is needed. So more breaks and I will keep this book on my desk to remind myself for the needed breaks and excercises.I am using knee stool working from home not sure if the posture is the correct one but will find out next week.

[Ali M · Rating 5 out of 5]

I turned to this book in desperation. After birthing five children, carrying toddlers hither and yon, running for more than twenty years and subjecting my spine to various daily abuses of lifting, pushing and pulling, I was the proud owner of a herniated disc, some spinal stenosis, age appropriate degeneration and arthritis plus sciatica. I gave up running, I worked with a physical therapist/chiropractor and had two rounds of injections into my spine. Nothing worked for long. Next up would be surgery and because of my scoliosis I am not a good candidate for that. I also just did not want surgery if I could avoid it.

Thank goodness for Amazon! It helped me find this book and it has been a godsend. I have been doing the exercises for six weeks and while my back is not perfect it is now the best it has been in years. It has been an adjustment to incorporate the posture changes and exercises into my daily life, but the reward has made it worthwhile. I can now get out of bed with ease and I am slowly adding running back into my exercise routine. Now that I am at a steady state with my back I am adding in yoga too. This book and the exercises are so worth the effort. It is not a quick fix. It will take work and it is a lifestyle adjustment, but it really does work.

[Joel · Rating 4 out of 5]

I've been seeing a physical therapist for over a month now one or two times per week, and he's been slowly doling out the exercises in this $10 book, more or less verbatim, at $30 co-pay per visit. For my money, this book is a steal. A bit too much puffery from the author, but can't really blame him as his techniques seem to be working as advertised.
~~~~~
I'll add that I don't have lower back pain per se, "just" sciatica in my hips and thighs. The exercises and advice in this book relieves the symptoms. Nine months later, I largely don't do the exercises (while still watching my posture). The sciatica symptoms occasionally start to creep up, but a session or two on the floor nips 'em in the bud.

[Missy LeBlanc Ivey · Rating 5 out of 5]

I believe my older sister gave me this book. She was working at a chiropractor's office. One day, quite a few years back now, I had a sciatic nerve pain killing me. This was probably due to the way I sit all curled up on the couch with my legs tucked under me to one side, reading books for hours at a time or watching television day after day. It ran down from the right side of my right hip and down that right leg. Painful!!! Doing the exercise in the book completely alleviated the whole situation, so this book gets a big fat 5-stars.