I was, literally, pain free for the first time in 6 months. Imagine living with some level of pain for so long that you embrace it as part of who you are, and then find out in 15 minutes that it doesn't have to be that way.
Mary Pat Lumbar herniated disc sufferer
Today I read the shoveling section before I went out. We had 4" of snow last night. I'm so happy to have this book! Easy, informative read and answers all of the questions with practical solutions!
Barbara Back pain sufferer
The first time I tried these exercises, I felt relief. I have been faithfully following this program of stretches and core work for a year now and have not experienced any back pain since.
Maggie S. Back pain sufferer
As a person suffering with back spasms and a herniated disc in my neck, I find these stretching techniques are one of the few treatments available that offer immediate relief.
Jon V. Back spasm, herniated disc sufferer
I started these exercises and literally within minutes I felt relief. This led to a regular stretching program and core workout—I simply followed this plan for both training and every day activities. It was easy and it worked!
Tom H. Back pain sufferer
I travel extensively for a living, which makes it difficult to get to work out on a regular basis. It’s great to know that I can work out and get the results I need right in my hotel room.
Rui L. Low back pain sufferer
Look Inside

About the Book

Are you one of the millions of lower-back-pain sufferers who is desperate for relief? Have you ever been stopped in your tracks by pain so excruciating you were afraid to move? Have you spent countless hours seeing medical professionals? Now, with 7 easy stretches done in just minutes a day, you can finally relieve your back pain and prevent it from happening again. The exercises and tips in this book will teach you how to fight back pain anywhere, anytime, using the equipment you already have—your own muscles.

Orthopaedic spine surgeon Dr. Gerard Girasole and personal trainer Cara Hartman have teamed up to develop a proven program that will help you:

  • Heal by doing the 7 stretches, which will take you no more than 7 minutes.
  • Strengthen your core, which gives your spine the protection it needs.
  • Protect your improved core strength to make future injuries much less likely.

The detailed photographs and helpful lists in this book will guarantee you see results, while the guide to daily activities will show you how to prevent injuries, whether you're exercising, doing the laundry or commuting to work. Say goodbye to back pain, starting today... Read more

About the Authors

Dr. Gerard J. Girasole, M.D.

Dr. Girasole is a Board Certified Orthopaedic Surgeon who has completed his Spinal Fellowship at the Hospital for Joint Disease in New York City. He has extensive experience in the treatment of lumbar disc disease, neck pain, scoliosis, herniated discs, spinal stenosis in both operative and non-operative techniques... Read more

Cara Hartman, CPT

Cara Hartman is a back-pain survivor who lived through years of suffering until she transformed her life by becoming a personal trainer certified with the National Exercise Trainers Association (NETA). She also has a sports injury specialist certification with the National Exercise & Sports Trainers Association (NESTA), and is certified in CPR and AED from the American Red Cross.... Read more



Alternating Arm with Opposite Leg on Hands and Knees

1. Start on your hands and knees. Inhale, and then, on the exhale, contract your abdominals.

2. Lift your right arm and left leg simultaneously.

Alternating Arm with Opposite Leg on Hands and Knees

3. Hold the extension for five to eight seconds, and then lower your right arm and left leg. Switch to your left arm and right leg and repeat.

4. Do this ten times.

Do not let your buttocks or back rise or your abdomen sag toward the floor. Your body should remain still throughout the exercise. Pretend that there’s a full glass of water resting on your back; the water should not spill with these movements... Browse more online