The No-Nonsense Illustrated Guide to Relief from Back Pain and Low Back Pain Through Exercise and Better Posture

1. By Grant Michaels
Copyright © 2012 Grant Michaels

2. Eliminate Back Pain
The No-Nonsense Illustrated Guide to Relief from Back Pain and
Low Back Pain Through Exercise and Better Posture (Feats of
Strength Series)
By Grant Michaels
Copyright © 2012 Grant Michaels

3. Published by Nordic Standard Publishing
Atlanta, Georgia USA
ALL RIGHTS RESERVED:
No part of this book may be reproduced or transmitted for resale or use by any party
other than the individual purchaser who is the sole authorized user of this information.
Purchaser is authorized to use any of the information in this publication for his or her
own use only. All other reproduction or transmission, or any form or by any means,
electronic or mechanical, including photocopying, recording or by any informational
storage or retrieval system, is prohibited without express written permission from the
author.
DISCLAIMER:
While all attempts have been made to provide effective, verifiable information in this
Book, neither the Author nor Publisher assumes any responsibility for errors,
inaccuracies, or omissions. Any slights of people or organizations are unintentional.
This Book is not a source of medical information, and it should not be regarded as such.
This publication is designed to provide accurate and authoritative information in regard
to the subject matter covered. It is sold with the understanding that the publisher is
not engaged in rendering a medical service. As with any medical advice, the reader is
strongly encouraged to seek professional medical advice before taking action.
Copyright © 2012 Grant Michaels

4. Books by This Author
• Drop and Give Me 100!
• Mastering the One Arm Push Up
• How to do a Handstand
• Mastering the Handstand Push-up
• 30 Chin-Ups in 30 Days!
• 21 Days to Bigger Arms
• 21 Days to Bigger Shoulders
• 21 Days to a Bigger Chest
• Eliminate Back Pain
Copyright © 2012 Grant
Michaels

5. Table Of Contents
• Why You Should Read This Book?
• Eliminate Back Pain
• Back and Core Muscles
• Stretching Exercises
• Strengthening Exercises
Copyright © 2012 Grant Michaels

6. Why You Should Read This Book?
What started out as a slight pain in your lower back can easily become a debilitating chronic
pain if the root of the problem is not sorted out quickly. Often that root comes down to
having weak back muscles and tissues. If you find yourself in this group of thousands of
people who cannot seem to go through the day without some kind of ache in your back,
this book could very well solve all of your pain.
Grant Michaels has put together a detailed workout guide with illustrations that will help
the weakest back feel 20 years younger. You will get the perfect exercise to help build up
your strength and correct all the knots and achy joints that have been making it hard to get
comfortable while sitting and sleeping – not to mention getting up from those positions. If
you want to save your back from any more pain then start reading immediately!
The complete book is available on Amazon:
http://www.amazon.com/Eliminate-Back-Pain-No-Nonsense-ebook/dp/B00B80DQXY/
Copyright © 2012 Grant Michaels

7. Eliminate Back Pain
There was a time not so long ago when total rest was considered the best treatment for
back pain. It's now known that active recovery is of far more benefit and that by following a
program of stretching and strengthening exercises, back pain can become a thing of the
past.
If you suffer from back pain, it's important to seek the advice of a medical professional
before embarking on any form of exercise program and even when given the go-ahead, to
avoid any exercise which causes pain. There is no one-size-fits-all approach which will be
effective for everyone but the key to eliminating back pain is to improve overall flexibility,
thereby limiting the potential for muscle and soft tissue strain in every day movements, and
to strengthen the body's core postural muscles in an effort to prevent a recurrence of any
injuries.
The complete book is available on Amazon:
http://www.amazon.com/Eliminate-Back-Pain-No-Nonsense-ebook/dp/B00B80DQXY/
Copyright © 2012 Grant Michaels

8. Back and Core Muscles
The most common site of back pain is the lower back, known as the lumbar region.
Improving flexibility and strength in this region involves exercising three main groups of
muscles.
• Flexor muscles – this group allow you to bend forward from an upright position.
• Extensor muscles – this group allow you to stand upright again from a bent forward
position.
• Oblique muscles – this group allow you to rotate from side to side through your waist.
The complete book is available on Amazon:
http://www.amazon.com/Eliminate-Back-Pain-No-Nonsense-ebook/dp/B00B80DQXY/
Copyright © 2012 Grant Michaels

9. Stretching Exercises
1. Standing Prayer Stretch
2. Side Stretch
3. Seated Lower Back Stretch
4. Prayer Stretch
5. Prayer Stretch on Stability Ball
6. Knee to Chest Hug
7. Double Knee to Chest Hug
8. Knee Roll
9. Lying Rotation Stretch
10. Hamstring Stretch
11. Hamstring Stretch on Wall
12. Sciatica Stretch
13. Bridges
14. Arching and Hllwing
15. Half Push-Ups
16. Walking Prayer Stretch
17. Hip Flexr Stretch
Copyright © 2012 Grant
Michaels

10. Strengthening Exercises
18. Leg Extensins
19. Superman Stretch
20. ppsite Arm and Leg Raises
21. Prne Hld
22. Side Planks
23. Resistance Band Rtatin
Copyright © 2012 Grant
Michaels