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Back Care Basics: A Doctor's Gentle Yoga Program for Back and Neck Pain Relief
A doctor and certified Iyengar yoga instructor introduces a low-cost program for reducing back pain and relieving stress through gentle yoga Back Care Basics offers the low-cost solution for back therapeutic yoga. Dr. Schatz’s approach to back rehabilitation is gentle, effective, and doesn't resort to drugs or surgery. Her program encourages both positive health practices and a positive outlook—the important tools needed for prevention and healing. Dr. Schatz has designed this program to help those with pain from chronic musculoskeletal back and neck strain, spinal arthritis, osteoporosis, premenstrual syndrome, pregnancy, and scoliosis. Simple and practical ways to heal the back, restructure the body, and cope with stress are taught so that one becomes more sensitive to early warning signs of an impending "back attack" and what to do to ward it off.
490 pages, Kindle Edition
Published August 1, 2016
53 people are currently reading
314 people want to read
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Displaying 1 - 23 of 23 reviews
April 15, 2012
If you have back or neck pain, you’ll want to pick up a copy of Back Care Basics. When I picked up the book, I expected to find a few yoga poses that I could do in between back pain bouts to strengthen my back muscles. I didn’t realize that many of these poses would be gentle enough to do while in the midst of suffering.
I learned a lot from this book, particularly about back pain and the wide range of causes. I had absolutely no clue that my lower back pain could be associated with my menstrual cycle. I never even considered that potential, despite that it’s a pretty common occurrence.
Still, hands down, the best thing about this book was the relaxation exercises. One day, I had overdone it and was in immense pain. I opened Back Care Basics to find a nice selection of relaxation exercises. Things I could do right there and then. Immediate relief.
I learned a lot from this book, particularly about back pain and the wide range of causes. I had absolutely no clue that my lower back pain could be associated with my menstrual cycle. I never even considered that potential, despite that it’s a pretty common occurrence.
Still, hands down, the best thing about this book was the relaxation exercises. One day, I had overdone it and was in immense pain. I opened Back Care Basics to find a nice selection of relaxation exercises. Things I could do right there and then. Immediate relief.
August 20, 2012
After three epidural lumbar injections and three different prescription painkillers to get my debilitating back pain to stop, I knew I had to find something that would help me keep the pain under control. I've been reading this book and following the programs fairhfully for almost a week and already I feel improvement. The detailed symptom descriptions elicit repeated "That's me!" explainations and I finally think I've found some answers to the mystery of why my back hurts so badly and what I can do to fix it - answers my doctors have simply been unable to provide. I'm SO HOPEFUL and cannot recommend this book highly enough.
March 4, 2008
This is a great book for people with back problems.
Easy to understand and well written.
I feel better just owning it.
One day I might even do the exercises.
Easy to understand and well written.
I feel better just owning it.
One day I might even do the exercises.
Read
July 14, 2025Not my favorite. It gets purged. I prefer some other books out there on yoga and back pain. This is more indepth than I like. I can see it being useful to someone going through yoga therapy.
I have serious concerns about people with real physical issues in a general yoga class. Most yoga teachers are not physical therapists, yet students often expect a yoga teacher to know as much as a physical therapist.
It was publishedin 1992, so I am wondering how current it is with new knowledge.
I have serious concerns about people with real physical issues in a general yoga class. Most yoga teachers are not physical therapists, yet students often expect a yoga teacher to know as much as a physical therapist.
It was publishedin 1992, so I am wondering how current it is with new knowledge.
June 13, 2018
this book helps to guide and educate those suffering with backpain
April 18, 2019
I "cured" myself of cervical bulging discs that a specialist insisted I must have surgery for, with this book.
June 15, 2019
Delivers on everything offered in the title.
December 30, 2015
On a fateful night in February, 2014 I had a severe attack of cervical pain that took away my sleep and my patience. "Enough is enough, and it is high time that I start dealing with my chronic neck pain problem in a systematic manner," I said to myself, and ordered this book the very next day through Amazon.
I also visited a doctor who basically told me, "You need to do some physical activities regularly." I casually ignored his advice, as I had become too comfortable (and busy) in my sedentary life of reading and writing. So, instead of doing any physical activity, I chose to read more. I could have easily started with the chapter that focused on "neck pain", but I was committed (and a bit crazy), so I read from the beginning and practiced all yoga forms quite religiously. (Yes, pun intended.)
The book truly introduces you to a very "gentle" yoga program, as I can testify that the poses were extremely simple yet elegant. They even appear too simple to be effective at a first glance, but if you invest some time in holding those yoga positions - they do give your body a good stretch. The illustrations and text are quite easy to follow. Eventually, as I moved along the book, I found a set of poses which worked wonders for my neck and cervical pain. I began to systematically spend 15 minutes doing those poses every day, and within days I regained the lost flexibility and range of motion for my neck.
But I never really finished the book, as in cover to cover. There were parts (like yoga for pregnant women) which I skipped, and some other sections which were not relevant - that is why it's been on my "currently reading" list since 1.5 years. But you see, 2015 is nearly over, and I need to finish this goddamn Goodreads challenge - so here I mark this book as "read." :P
Anyway, I soon realized that 15-20 min yoga everyday was like a lifesaver pill for me. If I took it every day, I would do fine. If I missed it a few times, my neck would start loosing its range of motion. And a few months ago, I joined some aerobic classes in the gym which seemed to give me a good work out. After I started some regular 'physical activity', it turned out I didn't need the daily yoga anymore! Turns out that old doctor was right after all. A bit of physical activity, every day, can do wonders. And I have learned this lesson the hard way.
Final Verdict: If you've got neck or back pain, this book maybe of great value. But otherwise, stop staring into this goddamn screen all day, and get some physical exercise done. The book is highly recommended for all lazy nerds, who spend too much time sitting and thinking.
I also visited a doctor who basically told me, "You need to do some physical activities regularly." I casually ignored his advice, as I had become too comfortable (and busy) in my sedentary life of reading and writing. So, instead of doing any physical activity, I chose to read more. I could have easily started with the chapter that focused on "neck pain", but I was committed (and a bit crazy), so I read from the beginning and practiced all yoga forms quite religiously. (Yes, pun intended.)
The book truly introduces you to a very "gentle" yoga program, as I can testify that the poses were extremely simple yet elegant. They even appear too simple to be effective at a first glance, but if you invest some time in holding those yoga positions - they do give your body a good stretch. The illustrations and text are quite easy to follow. Eventually, as I moved along the book, I found a set of poses which worked wonders for my neck and cervical pain. I began to systematically spend 15 minutes doing those poses every day, and within days I regained the lost flexibility and range of motion for my neck.
But I never really finished the book, as in cover to cover. There were parts (like yoga for pregnant women) which I skipped, and some other sections which were not relevant - that is why it's been on my "currently reading" list since 1.5 years. But you see, 2015 is nearly over, and I need to finish this goddamn Goodreads challenge - so here I mark this book as "read." :P
Anyway, I soon realized that 15-20 min yoga everyday was like a lifesaver pill for me. If I took it every day, I would do fine. If I missed it a few times, my neck would start loosing its range of motion. And a few months ago, I joined some aerobic classes in the gym which seemed to give me a good work out. After I started some regular 'physical activity', it turned out I didn't need the daily yoga anymore! Turns out that old doctor was right after all. A bit of physical activity, every day, can do wonders. And I have learned this lesson the hard way.
Final Verdict: If you've got neck or back pain, this book maybe of great value. But otherwise, stop staring into this goddamn screen all day, and get some physical exercise done. The book is highly recommended for all lazy nerds, who spend too much time sitting and thinking.
July 1, 2021
A worthwhile read whether your back has been injured, or is just stiff and sore from too much time at the computer. A certified Iyengar yoga teacher as well as an MD, Dr. Schatz has healed her own back as well as patients’ backs using these techniques. She emphasizes developing your own personalized yoga routine based upon your needs, as well as beginning slowly to monitor any pain and avoid further injury. She has a very helpful section on “good” and “bad” pain which you may experience while doing the yoga, and for which type of pain you should relax more, slow down, or stop completely with an exercise.
First the doctor has the reader evaluate their posture. She has the individual observe each part of their spine as well as shoulders, neck, hips, and legs. For each area she suggests which yoga poses are most beneficial. Then she instructs the reader about how to put together customized yoga props with bath towels and rubber bands to further customize their yoga routine for best results. While these tests are time consuming, they needn’t be done all at once. Building the props is especially good for those with serious injuries, misalignments, and pain. On the other hand, if you know (to use my example) that your neck hurts, you can skip right to the neck chapter and start doing many of the exercises immediately. After a chapter on relaxation poses, recommended for everyone, each chapter focuses upon a specific area of the body.
Each yoga pose is described in detail and is illustrated by one or more photos of Schatz and her patients performing it. Many yoga books will use either words or photos, and the combination—often with “do” and “don’t” photos of common mistakes—offers the reader maximum guidance. Many poses have beginner, intermediate and advanced levels, all of which are illustrated. The emphasis is upon going slowly and steadily, to gradually strengthen the back without risking reinjury.
Even though this book is over 20 years old, the information is still current and relevant to back care. I definitely suggest picking it up if you have back pain or injury. I also recommend it if you’d like to improve your overall back flexibility with some easy stretches that you can build into a yoga routine. The upper back and neck exercises can provide immediate pain relief for computer users. With the many options offered, you can craft a customized routine that fits your body type, stamina, and fitness goals.
First the doctor has the reader evaluate their posture. She has the individual observe each part of their spine as well as shoulders, neck, hips, and legs. For each area she suggests which yoga poses are most beneficial. Then she instructs the reader about how to put together customized yoga props with bath towels and rubber bands to further customize their yoga routine for best results. While these tests are time consuming, they needn’t be done all at once. Building the props is especially good for those with serious injuries, misalignments, and pain. On the other hand, if you know (to use my example) that your neck hurts, you can skip right to the neck chapter and start doing many of the exercises immediately. After a chapter on relaxation poses, recommended for everyone, each chapter focuses upon a specific area of the body.
Each yoga pose is described in detail and is illustrated by one or more photos of Schatz and her patients performing it. Many yoga books will use either words or photos, and the combination—often with “do” and “don’t” photos of common mistakes—offers the reader maximum guidance. Many poses have beginner, intermediate and advanced levels, all of which are illustrated. The emphasis is upon going slowly and steadily, to gradually strengthen the back without risking reinjury.
Even though this book is over 20 years old, the information is still current and relevant to back care. I definitely suggest picking it up if you have back pain or injury. I also recommend it if you’d like to improve your overall back flexibility with some easy stretches that you can build into a yoga routine. The upper back and neck exercises can provide immediate pain relief for computer users. With the many options offered, you can craft a customized routine that fits your body type, stamina, and fitness goals.
February 13, 2017
A book that I will refer bak to many times.
February 11, 2014
I usually don't write reviews, but thought I had to for this book. As a chronic back pain sufferer, I appreciated this book. I have read many books on chronic pain and yoga/exercises for back pain. This is the first book that had me thinking the author had suffered from pain and therefore could realistically give instructions. Her instructions for moving into and out of postures, and setting up props were very detailed; and understanding of the limitations many people have.
March 5, 2009
I teach a special Back Care yoga class based on this book. Students tell me they have an easier time working with the book when there's also an instructor. But Dr. Schatz's materials are the main thing!
April 26, 2009
Another book I read during my yoga teacher training. Interesting because it is written by an MD (trained in yoga under Iyengar). I need to go back to re-read this book since many of my current yoga students need gentle/restorative yoga in order to counter back injuries.
December 2, 2010
I read this book specifically for the chapter on Yoga for Scoliosis. I would have liked to see more Yoga for Scoliosis that didn't involve a "helper" - more poses that can be done on your own. I did like the chapter on relaxation yoga techniques.
April 20, 2016
Great book for anyone that has backpain. It doesn't really matter if you practice yoga or not. As a yoga teacher, I enjoyed learning more techniques and tips to pass on to my students. Very helpful book!
February 9, 2009
WRONG AUTHOR. BY MARY PULLIG SCHATZ MD.
October 30, 2010
my first yoga book and I LOVE it. I feel more open in my chest/shoulders in just a few days. Be careful if you're hypermobile not to over do it.
April 21, 2012
Really useful and information filled book. I've put it on my list to remember to revisit it again in the future.
July 19, 2012
A much needed guide to dealing with back pain, and exercises for prevention/control of acute episodes (as much as possible).
August 22, 2014
Good. May have to buy.
skimmed
June 3, 2015Could be useful for better understanding of back and its care.
February 2, 2016
Great book. It had great tips and approaches that I can use in my yoga class ti help keep students healthy. It also is a great resource when working with private clients.
June 29, 2014
Great points on body care. Easy to understand. Easy to apply.
Displaying 1 - 23 of 23 reviews