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Studies & Research Sources
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Perfect Postures

1. Adams, M. A., et al. “Diurnal changes in spinal mechanics and their clinical significance.” The Journal of Bone and Joint surgery. British Volume, vol. 72, no. 2, 1990, pp. 266-270. doi:0.1302/0301-620x.72b2.2138156.
2. Akuthota, Venu, et al. “Core Stability Exercise Principles.” Current Sports Medicine Reports, vol. 7, no. 1, 2008, pp. 39-44. doi:10.1097/01.CSMR.0000308663.13278.69
3. Axler, Criag T., and Stuart M. McGill. “Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge.” Medicine and Science in Sports and Exercise, vol. 29, no. 6, 1997, pp. 804-811. doi:10.1097/00005768-199706000-00011.
4. Biering-Sørensen, Fin. “Physical measurements as risk indicators for low-back trouble over a one-year period.” Spine, vol. 9, no. 2, 1984, pp. 106-119. doi:10.1097/00007632-198403000-00002.
5. Binder, David S., and Devi E. Nampiaparampil. “The provocative lumbar facet joint.” Current Reviews in Musculoskeletal Medicine, vol. 2, no. 1, 2009, pp. 15-24. doi:10.1007/s12178-008-9039-y.
6. Bird, Stephen, and Benjamin Barrington-Higgs. “Exploring the Deadlift.” Strength & Conditioning Journal, vol. 32, no. 2, 2010, pp. 46-51.
7. Cholewicki, J., et al. “Stabilizing function of trunk flexor-extensor muscles around a neutral spine posture.” Spine, vol. 22, no. 19, 1997, pp. 2207-2212. doi:10.1097/00007632-199710010-00003.
8. Coenen, Pieter, et al. “Abdominal bracing during lifting alters trunk muscle activity and body kinematics.” Applied Ergonomics, vol. 63, 2017, pp. 91-98. doi:10.1016/j.apergo.2017.04.009.
9. da Costa, Bruno R., and Edgar Ramos Vieira. “Stretching to reduce work-related musculoskeletal disorders: a systematic review.” Journal of Rehabilitation Medicine, vol. 40, no. 5, 2008, pp. 321-328. doi:10.2340/16501977-0204.
10. Dolan, P., et al. “Bending and compressive stresses acting on the lumbar spine during lifting activities.” Journal of Biomechanics, vol. 27, no. 10, 1994, pp. 1237-1248. doi:10.1016/0021-9290(94)90277-1.
11. Fathallah, Fadi A., et al. “The Effect of Complex Dynamic Lifting and Lowering Characteristics on Trunk Muscles Recruitment.” Journal of Occupation Rehabilitation, vol. 7, no. 3, 1997, pp. 121-138. doi:10.1007/BF02767359.
12. Gillies, Aaron, and Sandor Dorgo. “Preventing Lumbar Injuries in Rotational Striking Athletes.” Strength and Conditioning Journal, vol. 35, no. 2, 2013, pp. 55-62. doi:10.1519/SSC.0b013e31828c276d.
13. Hodges, Paul, and Carolyn Richardson. “Altered trunk muscle recruitment in people with low back pain with upper limb movement at different speeds.” Archives of Physical Medicine and Rehabilitation, vol. 80, no. 9, 1999, pp. 1005-1012. doi:10.1016/S0003-9993(99)90052-7.
14. Hwang, Seonhong, et al. “Lower extremity joint kinetics and lumbar curvature during squat and stoop lifting.” BMC Musculoskeletal Disorders, vol. 10, no. 1, 2009. doi:10.1186/1471-2474-10-15.
15. Jacobson, Bert H., et al. “Effect of prescribed sleep surfaces on back pain and sleep quality in patients diagnosed with low back and shoulder pain.” Applied Ergonomics, vol. 42, no. 1, 2010, pp. 91-97. doi:10.1016/j.apergo.2010.05.004.
16. Lane, Charity, and John Mayer. “Posterior Chain Exercises for Prevention and Treatment of Low Back Pain.” ACSM’s Health & Fitness Journal, vol. 21, no. 4, 2017, pp. 46-48. doi:10.1249/FIT.0000000000000307.
17. Liebenson, Craig. “Sparing your spine.” Journal of Bodywork and Movement Therapies, vol. 19, no. 3, 2015, pp. 573-577. doi:10.1016/j.jbmt.2015.06.001.
18. MacDonald, David, et al. “Reliability of Abdominal Muscle Stiffness Measured Using Elastography during Trunk Rehabilitation Exercises.” Ultrasound in Medicine & Biology, vol. 42, no. 4, 2016, pp. 1018-1025. doi:10.1016/j.ultrasmedbio.2015.12.002.
19. Maeo, Sumiaki, et al. “Trunk Muscle Activities During Abdominal Bracing: Comparison Among Muscles and Exercises.” Journal of Sports Science and Medicine, vol. 12, no. 3, 2013, pp. 467-474. PMC.
19. Maeo, Sumiaki, et al. “Trunk Muscle Activities During Abdominal Bracing: Comparison Among Muscles and Exercises.” Journal of Sports Science and Medicine, vol. 12, no. 3, 2013, pp. 467-474. PMC.
20. Manning, D. P., et al. “Body movements and events contributing to accidental and nonaccidental back injuries.” Spine, vol. 9, no. 7, 1984, pp. 734-739. doi:10.1097/00007632-198410000-00014.
21. Marich, Andrej V., et al. “Consistency of a lumbar movement pattern across functional activities in people with low back pain.” Clinical Biomechanics, vol. 44, 2017, pp. 1-29. doi:10.1016/j.clinbiomech.2017.03.004.

22. Mayo Foundation for Medical Education and Research. “Slide show: Sleeping positions that reduce back pain.” Mayo Clinic, 2020. https://www.mayoclinic.org/diseases-conditions/back-pain/multimedia/sleeping-positions/ sls-20076452?s=1.

23. McGill, Stuart. Back Mechanic: The step by step McGill Method for fixing your back pain. Backfitpro Inc., 2015.

24. McGill, Stuart. Low Back Disorders. Evidence-Based Prevention and Rehabilitation. Human Kinetics, 2016.

25. McGill, Stuart M., et al. “Coordination of muscle activity to assure stability of the lumbar spine.” Journal of Electromyography and Kinesiology, vol. 13, no. 4, 2003, pp. 353-359. doi:10.1016/S1050-6411(03)00043-9.
26. McGill, Stuart M., and Susan Brown. “Personal and psychosocial variables in workers with a previous history of LBP: 16-month follow-up.” Ergonomics, vol. 48, no. 2, 2005, pp. 200-206. doi:10.1080/00140130412331290952.
27. McMillan, D. W., et al. “Effect of sustained loading on the water content of intervertebral discs: implications for disc metabolism.” Annals of the Rheumatic Diseases, vol. 55, no. 12, 1996, pp. 880-887. doi:10.1136/ard.55.12.880.
28. Neumann, Donald. “Kinesiology of the Hip: A Focus on Muscular Actions.” Journal of Orthopaedic & Sports Physical Therapy, vol. 40, no. 2, 2010, pp. 82-94. doi:10.2519/jospt.2010.3025.
29. Normand, Martin C., et al. “Biomechanical effects of a lumbar support in a mattress.” The Journal of the Canadian Chiropractic Association, vol. 49, no. 2, 2005, pp. 96-101. PMC1840018.
30. Pope, Malcolm H., et al. “Spine Ergonomics.” Annual Review of Biomedical Engineering, vol. 4, no. 1, 2002, pp. 49-68. doi:10.1146/annurev.bioeng.4.092101.122107.
31. Rabey, Martin, et al. “Chronic low back pain is highly individualised: patterns of classification across three unidimensional subgrouping analyses.” Scandinavian Journal of Pain, vol. 19, no. 4, 2019, pp. 743-753. doi:10.1515/sjpain-2019-0073.

32. Snook, S. H., et al. “The reduction of chronic nonspecific low back pain through the control of early morning lumbar flexion. A randomized controlled trial.” Spine, vol. 23, no. 23, 1998, pp. 2601-2607. doi:10.1097/00007632-199812010-00015.

33. Sweetman, Brian J. “Various types of sleep disturbance due to different sorts of low-back pain: A literature review: 3. Back pain severity, symptoms, signs, and sorts of sub-diagnosis.” International Musculoskeletal Medicine, vol. 37, no. 3, 2015, pp. 115-124. doi:10.1179/1753614615Z.000000000104.
34. Tang, James. “How’s Your Back?” BDJ Team, vol. 4, no. 7, 2017, doi:10.1038/bdjteam.2017.121.
35. Vera-Garcia, Francisco J., et al. “Effects of abdominal stabilization maneuvers on the control of spine motion and stability against sudden trunk perturbations.” Journal of Electromyography and Kinesiology, vol. 17, no. 5, 2007, pp. 556-567. doi:10.1016/j.jelekin.2006.07.004.

36. Vollowitz, Eileen. “Furniture prescription for the conservative management of low-back pain.” Topics in Acute Care and Trauma Rehabilitation, vol. 2, no. 4, 1988, pp. 18-37. https://shop.healthydesign.com/assets/content/furnrx.pdf.

37. Wallden, Matt. “The neutral spine principle.” Journal of Bodywork & Movement Therapies, vol. 13, no. 4, 2009, pp. 350-361. doi:10.1016/j.jbmt.2009.07.006.

Dynamic Sitting

38. Adams, Thomas C. “Solutions for Reclined Seating in Office Workstation Design.” PROCEEDINGS of the HUMAN FACTORS AND ERGONOMICS SOCIETY 47th ANNUAL MEETING, vol. 47, no. 10, 2003, pp. 1247-1251. doi:10.1177/154193120304701031.
39. Au, G., et al. “Spinal shrinkage during repetitive controlled torsional, flexion and lateral bend motion exertions.” Ergonomics, vol. 44, no. 4, 2001, pp. 373-381. doi:10.1080/00140130010008129.
40. Biddle, S. J.H, et al. “Too much sitting and all-cause mortality: is there a causal link?” BMC Public Health, vol. 16, no. 1, 2016, pp. 1-10. doi:10.1186/s12889-016-3307-3.
41. Billy, Gregory G., et al. “Changes in lumbar disk morphology associated with prolonged sitting assessed by magnetic resonance imaging.” PM&R, vol. 6, no. 9, 2014, pp. 790-795. doi:10.1016/j.pmrj.2014.02.014.
42. Diaz, Keith M., et al. “Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults.” Annals of Internal Medicine, vol. 167, no. 7, 2017. doi:10.7326/M17-0212
43. Ekelund, Ulf. “Infographic: Physical activity, sitting time and mortality.” British Journal of Sports Medicine, vol. 52, 2018, pp. 1164-1165.
44. Ellgen, Pamela. Psoas Strength and Flexibility: Core Workouts to Increase Mobility, Reduce Injuries and End Back Pain. Ulysses Press, 2015. Google Books. Accessed 27 April 2021.
45. Exelby, L. “The locked lumbar facet joint: intervention using mobilizations with movement.” Manual Therapy, vol. 6, no. 2, 2001, pp. 116-121. doi:10.1054/math.2001.0394.
46. Gupta, Nidhi, et al. “Is Objectively Measured Sitting Time Associated with Low Back Pain? A Cross-Sectional Investigation in the NOMAD study.” PLOS ONE, vol. 10, no. 3, 2015. doi:10.1371/journal.pone.0121159.
47. Hamilton, Marc T., et al. “Too Little Exercise and Too Much Sitting: Inactivity Physiology and the Need for New Recommendations on Sedentary Behavior.” Current Cardiovascular Risk Reports, vol. 2, no. 4, 2008, pp. 292-298. doi:10.1007/s12170-008-0054-8.

48. Han, Hobeom, et al. “Driver Head Posture Monitoring using MEMS Magnetometer and Neural Network for Long-distance Driving Fatigue Analysis.” 2019 IEEE SENSORS, 2019, pp. 1-4. doi:10.1109/SENSORS43011.2019.8956799.

49. Harvard Health Publishing. “Babying Your Back May Delay Healing.” 2018, https://www.health.harvard.edu/pain/babying-your-back-may-delay-healing

50. Lakerfeld, Jeroen, et al. “Sitting too much: A hierarchy of socio-demographic correlates.” Preventive Medicine, vol. 101, 2017, pp. 77-83. doi:10.1016/j.ypmed.2017.05.015.
51. Lis, Angela Marie, et al. “Association between sitting and occupational LBP.” European Spine Journal, vol. 16, no. 2, 2006, pp. 283-298. doi:10.1007/s00586-006-0143-7.
52. Lurie, Jon, and Christy Tomkins-Lane. “Management of lumbar spinal stenosis.” BMJ, vol. 352, 2016. doi:10.1136/bmj.h6234.
53. Maradei, Fernanda, et al. “Influence of seat tilt motion on discomfort perception during a simulated driving activity.” Work, vol. 56, no. 1, 2017, pp. 99-110. doi:10.3233/WOR-162464.
54. McGill, S. M., and S. Brown. “Creep response of the lumbar spine to prolonged full flexion.” Clinical Biomechanics, vol. 7, no. 1, 1992, pp. 43-46. doi:10.1016/0268-0033(92)90007-Q
55. McGill, Stuart M. “The biomechanics of low back injury: Implications on current practice in industry and the clinic.” Journal of Biomechanics, vol. 30, no. 5, 1997, pp. 465-475. doi:10.1016/S0021-9290(96)00172-8.

56. McGill, Stuart M. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics, 2015. Google Books, https://books.google.com/books?hl=en&lr=&id=ePF6DwAAQBAJ&oi=fnd&pg=PR1&ots= 014WY-_xDE&sig=Vszn3LRQ-RFQwx7rlmCg14TEAtA#v=onepage&q&f=false.

57. Michida, Nanae, et al. “A Study of Drivers’ Fatigue Mechanisms during Long Hour Driving.” SAE Technical Paper Series, 2001, pp. 1-11. doi:10.4271/2001-01-0381.
58. Okunribido, Olanrewaju O., et al. “Delivery drivers and low-back pain: A study of the exposures to posture demands, manual materials handling and whole-body vibration.” International Journal of Industrial Ergonomics, vol. 36, no. 3, 2006, pp. 265-273. doi:10.1016/j.ergon.2005.10.003.
59. Park, Se-yeon, and Won-gyu Yoo. “Effect of EMG-based Feedback on Posture Correction during Computer Operation.” Journal of Occupational Health, vol. 54, no. 4, 2012, pp. 271-277. doi:10.1539/joh.12-0052-oa.
60. Saeidifard, Farzane, et al. “Differences of energy expenditure while sitting versus standing: A systematic review and meta-analysis.” European Journal of Preventive Cardiology, vol. 25, no. 5, 2018, pp. 522-538. doi:10.1177/2047487317752186.
61. Starrett, K., and G. Cordoza. Deskbound: Sitting is the New Smoking. Victory Belt Publishing, 2016.
62. Starrett, Kelly, et al. Deskbound: Standing Up to a Sitting World. Victory Belt Publishing Inc., 2016. Google Books. Accessed 26 April 2021.
63. van Deursen, L L, et al. “Sitting and low back pain: the positive effect of rotary dynamic stimuli during prolonged sitting.” European Spine Journal, vol. 8, no. 3, 1999, pp. 187-193. doi:10.1007/s005860050155.
64. Videman, T., et al. “1990 Volvo Award in clinical sciences. Lumbar spinal pathology in cadaveric material in relation to history of back pain, occupation, and physical loading.” Spine, vol. 15, no. 8, 1990, pp. 728-740. PMID:2146754.

66. Wilson, Judy, et al. “A structured review of the role of gluteus maximus in rehabilitation.” New Zealand Journal of Physiotherapy, vol. 33, no. 3, 2005, pp. 95-100. https://www.researchgate.net/profile/Emma-Ferris-6/publication/288948683_A_structured_review_of_the_role_of_gluteus_maximus_in_rehabilitation/links/57cf2c3808ae582e06 938d1f/A-structured-review-of-the-role-of-gluteus-maximus-in-rehabilitation.pdf.

Therapeutic Walking

67. Belavý, Daniel L., et al. “Running exercise strengthens the intervertebral disc.” Scientific Reports, vol. 7, no. 1, 2017. doi:10.1038/srep45975.
68. Callaghan, Jack P., et al. “Low back three-dimensional joint forces, kinematics, and kinetics during walking.” Clinical Biomechanics, vol. 14, no. 3, 1999, pp. 203-216. doi:10.1016/S0268-0033(98)00069-2.
69. Gracovetsky, S. A., and S. Iacono. “Energy transfers in the spinal engine.” Journal of Biomedical Engineering, vol. 9, no. 2, 1987, pp. 99-114. doi:10.1016/0141-5425(87)90020-3.

70. Harvard Health Publishing. “Babying your back may delay healing.” 2018, https://www.health.harvard.edu/pain/babying-your-back-may-delay-healing

71. Hendrick, P., et al. “The effectiveness of walking as an intervention for low back pain: a systematic review.” European Spine Journal, vol. 19, no. 10, 2010, pp. 1613-1620. doi:10.1007/s00586-010-1412-z.
72. Langevin, Helene M., and Karen J. Sherman. “Pathophysiological model for chronic low back pain integrating connective tissue and nervous system mechanisms.” Medical Hypotheses, vol. 68, no. 1, 2007, pp. 74-80. doi:10.1016/j.mehy.2006.06.033.
73. Suh, Jee Hyun, et al. “The effect of lumbar stabilization and walking exercises on chronic low back pain.” Medicine, vol. 98, no. 26, 2019. doi:10.1097%2FMD.0000000000016173.
74. Taylor, Thomas K.F, et al. “Spinal Biomechanics and Aging Are Major Determinants of the Proteoglycan Metabolism of Intervertebral Disc Cells.” Spine, vol. 25, no. 23, 2000, pp. 3014-3020. doi:10.1097/00007632-200012010-00008.

Pain Switch

75. Atlas, Steven J., and RIchard A. Deyo. “Evaluating and managing acute low back pain in the primary care setting.” Journal of General Internal Medicine, vol. 16, no. 2, 2001, pp. 120-131. doi:10.1111/j.1525-1497.2001.91141.x.
76. Banth, Sudha, and Maryam Didehdar Ardebil. “Effectiveness of mindfulness meditation on pain and quality of life of patients with chronic low back pain.” International Journal of Yoga, vol. 8, no. 2, 2015, pp. 128-133. doi:10.4103%2F0973-6131.158476.
77. Braden, B. Blair, et al. “Brain and behavior changes associated with an abbreviated 4‐week mindfulness‐based stress reduction course in back pain patients.” Brain and Behavior, vol. 6, no. 3, 2016. doi:10.1002/brb3.443.
78. Burns, J. W. “Arousal of negative emotions and symptom-specific reactivity in chronic low back pain patients.” Emotion, vol. 6, no. 2, 2006, pp. 309-319. doi:10.1037/1528-3542.6.2.309.

79. CDC, National Center for Health Statistics, Office of Communication. “Use of Yoga and Meditation Becoming More Popular in U.S.” Centers for Disease Control and Prevention, 2018, https://www.cdc.gov/nchs/pressroom/nchs_press_releases/2018/201811_Yoga_Meditati on.htm. Accessed 3 5 2021.

80. Chapman, C. Richard, et al. “Pain and Stress in a Systems Perspective: Reciprocal Neural, Endocrine, and Immune Interactions.” The Journal of Pain, vol. 9, no. 2, 2008, pp. 122-145. doi:10.1016/j.jpain.2007.09.006.
81. Currie, Shawn R., and JianLi Wang. “Chronic back pain and major depression in the general Canadian population.” Pain, vol. 107, no. 1-2, 2004, pp. 54-60. doi:10.1016/j.pain.2003.09.015.
82. de Wied, Minet, and Marinus N. Verbaten. “Affective pictures processing, attention, and pain tolerance.” Pain, vol. 90, no. 1-2, 2001, pp. 163-172. doi:10.1016/S0304-3959(00)00400-0.
83. Garland, Eric L. “Pain processing in the human nervous system: a selective review of nociceptive and biobehavioral pathways.” Primary Care, vol. 39, no. 3, 2012, pp. 561-571. doi:10.1016/j.pop.2012.06.013.
84. Godges, Joseph J., et al. “Effects of Education on Return-to-Work Status for People With Fear-Avoidance Beliefs and Acute Low Back Pain.” Physical Therapy & Rehabilitation Journal, vol. 88, no. 2, 2008, pp. 231-239. doi:10.2522/ptj.20050121.
85. Hall, Amanda M., et al. “Symptoms of depression and stress mediate the effect of pain on disability.” Pain, vol. 152, no. 5, 2011, pp. 1044-1051. doi:10.1016/j.pain.2011.01.014.
86. Haythornthwaite, J. A., et al. “Pain coping strategies predict perceived control over pain.” Pain, vol. 77, no. 1, 1998, pp. 33-39. doi:10.1016/S0304-3959(98)00078-5.
87. Houglum, Peggy A. “Soft Tissue Healing and its Impact on Rehabilitation.” Journal of Sport Rehabilitation, vol. 1, no. 1, 1992, pp. 19-39. doi:10.1123/jsr.1.1.19.
88. Iles, Ross A., et al. “Systematic Review of the Ability of Recovery Expectations to Predict Outcomes in Non-Chronic Non-Specific Low Back Pain.” Journal of Occupational Rehabilitation, vol. 19, no. 1, 2009, pp. 24-40. doi:10.1007/s10926-008-9161-0.

89. Jan de Beur, Suzanne M., et al. The Johns Hopkins White Papers: Back Pain and Osteoporosis. Baltimore, Maryland, Univ Health Pub, 2010.

90. Jensen, Maureen C., et al. “Magnetic Resonance Imaging of the Lumbar Spine in People without Back Pain.” The New England Journal of Medicine, vol. 331, no. 2, 1994, pp. 69-73. doi:10.1056/NEJM199407143310201.
91. Main, Chris J., et al. “How important are back pain beliefs and expectations for satisfactory recovery from back pain?” Best Practice & Research Clinical Rheumatology, vol. 24, no. 2, 2010, pp. 205-217. doi:10.1016/j.berh.2009.12.012.
92. Melzack, Ronald. “Gate control theory: On the evolution of pain concepts.” Pain Forum, vol. 5, no. 2, 1996, pp. 128-138. doi:10.1016/S1082-3174(96)80050-X.
93. Morone, Natalia E., et al. “A Mind-Body Program for Older Adults With Chronic Low Back Pain: A Randomized Clinical Trial.” JAMA Internal Medicine, vol. 176, no. 3, 2016, pp. 329-337. doi:10.1001/jamainternmed.2015.8033.
94. Picavet, H.S.J., et al. “Pain Catastrophizing and Kinesiophobia: Predictors of Chronic Low Back Pain.” American Journal of Epidemiology, vol. 156, no. 11, 2002, pp. 1028–1034. doi:10.1093/aje/kwf136.
95. Quevedo, Alexandre S., and Robert C. Coghill. “Attentional Modulation of Spatial Integration of Pain: Evidence for Dynamic Spatial Tuning.” Journal of Neuroscience, vol. 27, no. 43, 2007, pp. 11635-11640. doi:10.1523/JNEUROSCI.3356-07.2007.
97. Schultz, I. Z., et al. “Psychosocial factors predictive of occupational low back disability: towards development of a return-to-work model.” Pain, vol. 107, no. 1-2, 2004, pp. 77-85. doi:10.1016/j.pain.2003.09.019.
98. Severeijns, R., et al. “Pain Catastrophizing Predicts Pain Intensity, Disability, and Psychological Distress Independent of the Level of Physical Impairment.” The Clinical Journal of Pain, vol. 17, no. 2, 2001, pp. 165-172. doi:10.1097/00002508-200106000-00009.
99. Sommer, Claudia, and Michaela Kress. “Recent findings on how proinflammatory cytokines cause pain: peripheral mechanisms in inflammatory and neuropathic hyperalgesia.” Neuroscience Letters, vol. 361, no. 1-3, 2004, pp. 184-187. doi:10.1016/j.neulet.2003.12.007.
100. Stanford Health Care. “Degenerative Disc Disease.” StandfordHeathCare.org, https://stanfordhealthcare.org/medical-conditions/back-neck-and-spine/degenerative-disc -disease.html. Accessed 3 5 2021.
101. Sullivan, Michael J.L, et al. “The treatment of depression in chronic low back pain: review and recommendations.” Pain, vol. 50, no. 1, 1992, pp. 5-13, doi:10.1016/0304-3959(92)90107-M.
102. Turk, Dennis D., and Hilary D. Wilson. “Fear of Pain as a Prognostic Factor in Chronic Pain: Conceptual Models, Assessment, and Treatment Implications.” Current Pain and Headache Reports, vol. 14, no. 2, 2010, pp. 88-95. doi:10.1007/s11916-010-0094-x
103. Wertli, Maria M., et al. “The role of fear avoidance beliefs as a prognostic factor for outcome in patients with nonspecific low back pain: a systematic review.” The Spine Journal, vol. 14, no. 5, 2014, 816-836.e4. doi:10.1016/j.spinee.2013.09.036.
104. Wiech, Katja, and Irene Tracey. “The influence of negative emotions on pain: Behavioral effects and neural mechanisms.” NeuroImage, vol. 47, no. 3, 2009, pp. 987-994. doi:10.1016/j.neuroimage.2009.05.059.

Exercises

105. Berglund, Lars, et al. “Which Patients With Low Back Pain Benefit From Deadlift Training?” Journal of Strength and Conditioning Research, vol. 29, no. 7, 2015, pp. 1803-1811. doi:10.1519/jsc.0000000000000837.

106. Del Vecchio, Luke, et al. “The health and performance benefits of the squat, deadlift, and bench press.” MOJ Yoga & Physical Therapy, vol. 3, no. 2, 2018, pp. 40-47. http://thehubedu-production.s3.amazonaws.com/uploads/6194/46523394-507e-4c7c-93 ac-4cb91428821c/MOJYPT_03_00042.pdf.

107. Holmes, Clifton J. “UNDERSTANDING THE DEADLIFT AND ITS VARIATIONS.” ACSM’s Health and Fitness Journal, vol. 24, no. 3, 2020, pp. 17-23. doi:10.1249/FIT.0000000000000570.
108. Moon, Byoung-Hyoun, et al. “Effects of Various Deadlifts on the Muscle Activity of the Trunk and Lower Extremity.” Medico Legal Update, vol. 20, no. 1, 2020, pp. 2203-2207. doi:10.37506/mlu.v20i1.708.

109. Piper, Timothy J., and Michael A. Waller. “Variations of the Deadlift.” National Strength and Conditioning Association, vol. 23, no. 3, 2001, pp. 66-73. https://journals.lww.com/nsca-scj/Citation/2001/06000/Variations_of_the_Deadlift.13.aspx.

Awareness Video 1

110. Axén, Iben, and Charlotte LeBoeuf-Yde. “Trajectories of low back pain.” Best Practice & Research Clinical Rheumatology, vol. 27, no. 5, 2013, pp. 601-612. doi:10.1016/j.berh.2013.10.004.
111. Balagué, Federico, et al. “Non-specific low back pain.” The Lancet, vol. 379, no. 9814, 2012, pp. 482-491. doi:10.1016/S0140-6736(11)60610-7.
112. Benson, R. T., et al. “Conservatively treated massive prolapsed discs: a 7-year follow-up.” Annals of the Royal College of Surgeons of England, vol. 92, no. 2, 2010, pp. 147-153. doi:10.1308%2F003588410X12518836438840.

113. Brownstein, Art. Healing Back Pain Naturally: The Mind-Body Program Proven to Work. Harbor Press, Inc., 1999, https://books.google.com/books hl=en&lr=&id=0LP2wDNEqxQC&oi=fnd&pg=PR13&dq =your+lower+back+heals+itself&ots=kbyTpS0KQD&sig=jeom7zpfeOwwn2OXHFjIGydvyTE#v=onepage&q=heal%20itself&f=false.

114. Deyo, Richard A., and James N. Weinstein. “Low Back Pain.” New England Journal of Medicine, vol. 344, no. 5, 2001, pp. 363-370. http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.473.5885&rep=rep1&type=pdf.

115. Dreisinger, T. E., and B. Nelson. “Management of back pain in athletes.” Sports Medicine, vol. 21, no. 4, 1996, pp. 313-320. doi:10.2165/00007256-199621040-00006.
116. Ikeda, Dianne M., and Stuart M. McGill. “Can Altering Motions, Postures, and Loads Provide Immediate Low Back Pain Relief.” Spine, vol. 37, no. 23, 2012, pp. E1469-E1475. doi:10.1097/BRS.0b013e31826c97e5.
117. Jacobson, Bert H., et al. “Effect of prescribed sleep surfaces on back pain and sleep quality in patients diagnosed with low back and shoulder pain.” Applied Ergonomics, vol. 42, no. 1, 2010, pp. 91-97. doi:10.1016/j.apergo.2010.05.004.
118. Jayson, Malcolm I V. “Why does acute back pain become chronic?” BMJ, vol. 314, 1997, pp. 1639-1640. doi:10.1136/bmj.314.7095.1639.
119. Jenkins, Hazel. “Classification of low back pain.” Australasian Chiropractic and Osteopathy, vol. 10, no. 2, 2002, pp. 91-97. PMID:17987181.
120. Jensen, Maureen C., et al. “Magnetic Resonance Imaging of the Lumbar Spine in People without Back Pain.” The New England Journal of Medicine, vol. 331, no. 2, 1994, pp. 69-73. doi:10.1056/NEJM199407143310201.
121. Koes, B. W., et al. “Diagnosis and treatment of low back pain.” BMJ, vol. 332, no. 7555, 2006, pp. 1430-1434. doi:10.1136%2Fbmj.332.7555.1430.
122. Lim, Yuan Z., et al. “People with low back pain want clear, consistent and personalised information on prognosis, treatment options and self-management strategies: a systematic review.” Journal of Physiotherapy, vol. 65, no. 3, 2019, pp. 124-135. doi:10.1016/j.jphys.2019.05.010.
123. Marich, Andrej V., et al. “Consistency of a lumbar movement pattern across functional activities in people with low back pain.” Clinical Biomechanics, vol. 44, 2017, pp. 45-51. doi:10.1016/j.clinbiomech.2017.03.004.
124. McGill, Stuart. Back Mechanic: The step by step McGill Method for fixing your back pain. Backfitpro Inc., 2015.
125. McGill, Stuart. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics, 2016.
126. McGill, Stuart M. “The biomechanics of low back injury: Implications on current practice in industry and the clinic.” Journal of Biomechanics, vol. 30, no. 5, 1997, pp. 465-475. doi:10.1016/S0021-9290(96)00172-8.
127. McGill, Stuart M. “Core Training: Evidence Translating to Better Performance and Injury Prevention.” Strength and Conditioning Journal, vol. 32, no. 3, 2010, pp. 33-46. doi:10.1519/SSC.0b013e3181df4521
128. Monie, A. P., et al. “Low back pain misdiagnosis or missed diagnosis: Core principles.” Manual Therapy, vol. 22, 2016, pp. 1-9. doi:10.1016/j.math.2015.10.003.
129. Mooney, Vert. “The Classification of Low Back Pain.” Annals of Medicine, vol. 21, no. 5, 1989, pp. 321-325. doi:10.3109/07853898909149215.
130. Richardson, Carolyn, et al. “Techniques for active lumbar stabilisation for spinal protection: A pilot study.” Australian Journal of Physiotherapy, vol. 38, no. 2, 1992, pp. 105-112. doi:10.1016/S0004-9514(14)60555-9.
131. Spiera, H. “Osteoarthritis as a misdiagnosis in elderly patients.” Geriatrics, vol. 42, no. 11, 1987, pp. 37-42. PMID:3666461.
132. Splittstoesser, Riley E., et al. “Immune Responses to Low Back Pain Risk Factors.” Work, vol. 41, no. Suppl 1(0 1), 2012, pp. 6016-6023. doi:10.3233/WOR-2012-1053-6016.

Awareness Video 2

133. Boden, S. D., et al. “Abnormal magnetic-resonance scans of the cervical spine in asymptomatic subjects. A prospective investigation.” The Journal of Bone & Joint Surgery, vol. 72, no. 8, 1990, pp. 1178-1184. PMID: 2398088.
134. Butler, Laura, and Nadine E. Foster. “A Cross-Sectional Survey of the Quality of Web-Based Information on Low Back Pain.” Spine, vol. 28, no. 4, 2003, pp. 395-401. doi:10.1097/01.BRS.0000048497.38319.D3.
135. Casazza, Brian A. “Diagnosis and Treatment of Acute Low Back Pain.” American Family Physician, vol. 85, no. 4, 2012, pp. 343-350. PMID:22335313.
136. Choi, Yong-Soo. “Pathophysiology of Degenerative Disc Disease.” Asian Spine Journal, vol. 3, no. 1, 2009, pp. 39-44. doi:10.4184%2Fasj.2009.3.1.39.
137. Corbeels, Katrien, et al. “Thin bones: Vitamin D and calcium handling after bariatric surgery.” Bone Reports, vol. 8, 2018, pp. 57-63. doi:10.1016/j.bonr.2018.02.002.
138. Cram, Jeffrey R., and Itamar Vinitzky. “Effects of Chair Design on Back Muscle Fatigue.” Journal of Occupational Rehabilitation,, vol. 5, no. 2, 1995, pp. 101-113. doi:10.1007/bf02109913.
139. Freedman, Mitchell K., et al. “Interventions in Chronic Pain Management. 5. Approaches to Medication and Lifestyle in Chronic Pain Syndromes.” Archives of Physical Medicine and Rehabilitation, vol. 89, no. 3, 2008, pp. S56-S60. doi:10.1016/j.apmr.2007.12.002.
140. Gellhorn, Alfred C., et al. “Osteoarthritis of the spine: the facet joints.” Nature Reviews Rheumatology, vol. 9, no. 4, 2013, pp. 216-224. doi:10.1038%2Fnrrheum.2012.199.
141. Maher, C. G. “Effective physical treatment for chronic low back pain.” Orthopedic Clinics of North America, vol. 35, no. 1, 2004, pp. 57-64. doi:10.1016/S0030-5898(03)00088-9.
142. Marich, Andrej V., et al. “Consistency of a lumbar movement pattern across functional activities in people with low back pain.” Clinical Biomechanics, vol. 44, 2017, pp. 1-29. doi:10.1016/j.clinbiomech.2017.03.004.
143. McGill, Stuart. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics, 2016.
144. McGill, Stuart M. “Core Training: Evidence Translating to Better Performance and Injury Prevention.” Strength and Conditioning Journal, vol. 32, no. 3, 2010, pp. 33-46. doi:10.1519/SSC.0b013e3181df4521.
145. McGill, Stuart M. “Enhancing Low-back Health through Stabilization Exercise.” ACE Certified News, 2003, pp. 3-6.
146. Scott, N. Ann, et al. “Managing low back pain in the primary care setting: The know-do gap.” Pain, vol. 15, no. 6, 2010, pp. 392-400. doi:10.1155/2010/252695.
147. Seaman, David R. “The diet-induced proinflammatory state:: A cause of chronic pain and other degenerative diseases?” Journal of Manipulative and Physiological Therapeutics, vol. 25, no. 3, 2002, pp. 168-179. doi:10.1067/mmt.2002.122324.

Obesity and Back Pain

148. Endo, Takeshi, et al. “Height loss but not body composition is related to low back pain in community- dwelling elderlies: Shimane CoHRE study.” BMC Musculoskeletal Disorders, vol. 20, no. 1, 2019, pp. 207-213. doi:10.1186/s12891-019-2580-6.
149. Freedman, Mitchell K., et al. “Interventions in Chronic Pain Management. 5. Approaches to Medication and Lifestyle in Chronic Pain Syndromes.” Archives of Physical Medicine and Rehabilitation, vol. 89, no. 3, 2008, pp. S56-S60. doi:10.1016/j.apmr.2007.12.002.
150. Garzillo, M. J., and T. A. Garzillo. “Does obesity cause low back pain?” Journal of Manipulative and Physiological Therapeutics, vol. 17, no. 9, 1994, pp. 601-604. PMID:7884330.
151. Gasibat, Qais, et al. “Measuring the Relationship between Obesity and Low Back Pain: A Review Article.” American Journal of Medical Sciences and Medicine, vol. 5, no. 2, 2017, pp. 35-39. doi:10.12691/ajmsm-5-2-3.
152. Ibrahimi-Kaçuri, Dafina, et al. “Low Back Pain and Obesity.” Medical Archives, vol. 69, no. 2, 2015, pp. 114-116. doi:10.5455%2Fmedarh.2015.69.114-116.
153. Lake, Julie K., et al. “Back pain and obesity in the 1958 British birth cohort: cause or effect?” Journal of Clinical Epidemiology, vol. 53, no. 3, 2000, pp. 245-250. doi:10.1016/S0895-4356(99)00155-9.
154. Leboeuf-Yde, Charlotte, et al. “Low back pain and lifestyle. Part II–Obesity. Information from a population-based sample of 29,424 twin subjects.” Spine, vol. 24, no. 8, 1999, pp. 779-783. doi:10.1097/00007632-199904150-00009.

155. Mathews, J. A. “Back Pain Research.” Journal of the Royal Society of Medicine, vol. 76, no. 5, 1983, pp. 342-343. https://europepmc.org/backend/ptpmcrender.fcgi?accid=PMC1439133&blobtype=pdf.

Golf and Tennis

158. Campbell, Amity, et al. “Lumbar Loading in the Elite Adolescent Tennis Serve: Link to Low Back Pain.” Medicine & Science in Sports & Exercise, vol. 45, no. 8, 2013, pp. 1562-1568. doi:10.1249/MSS.0b013e31828bea5e.
159. Chow, John W., et al. “Lower trunk kinematics and muscle activity during different types of tennis serves.” BMC Sports Science, Medicine and Rehabilitation, vol. 1, no. 24, 2009. doi:10.1186/1758-2555-1-24.
160. Correia, José Pedro, et al. “Trunk muscle activation, fatigue and low back pain in tennis players.” Journal of Science and Medicine in Sport, vol. 19, no. 4, 2016, pp. 311-316. doi:10.1016/j.jsams.2015.04.002.

161. Fanchiang, Hsin-Chen, et al. “Effects of one and two handed tennis backhands hit with varied power levels on torso rotation.” ISBS-Conference Proceedings Archive, 2013. https://d1wqtxts1xzle7.cloudfront.net/41262894/EFFECTS_OF_1__2_HANDED_TENNI S_BACKHAND_O20160116-23640-sgz05f.pdf?1452933286=&response-content-disposition=inline%3B+filename%3DEFFECTS_OF_1_and_2_HANDED_TENNIS_BACKHAN.pdf&Expires=1624989074&Signature=WbI1lEr.

162. Finn, Christopher. “Rehabilitation of Low Back Pain in Golfers.” Sports Health, vol. 5, no. 4, 2013, pp. 313-319. doi:10.1177%2F1941738113479893.
163. Gluck, George S., et al. “The lumbar spine and low back pain in golf: a literature review of swing biomechanics and injury prevention.” The Spine Journal, vol. 8, no. 5, 2008, pp. 778-788. doi:10.1016/j.spinee.2007.07.388.
164. Kulund, Daniel N., et al. “Tennis injuries: prevention and treatment: A review.” The American Journal of Sports Medicine, vol. 7, no. 4, 1979, pp. 249-253. doi:10.1177%2F036354657900700409.
165. Lindsay, David M., and Anthony A. Vandervoort. “Golf-Related Low Back Pain: A Review of Causative Factors and Prevention Strategies.” Asian Journal of Sports Medicine, vol. 5, no. 4, 2014. doi:10.5812/asjsm.24289.
167. Vad, Vijay B., et al. “Low Back Pain in Professional Golfers: The Role of Associated Hip and Low Back Range-of-Motion Deficits.” The American Journal of Sports Medicine, vol. 32, no. 2, 2004, pp. 494-497. doi:10.1177%2F0363546503261729.

Quotes-The Back Can Heal Itself

168. Dreisinger, T. E., and B. Nelson. “Management of back pain in athletes.” Sports Medicine, vol. 21, no. 4, 1996, pp. 313-320. doi:10.2165/00007256-199621040-00006.
169. Gracovetsky, Serge A. “The Resting Spine: A Conceptual Approach to the Avoidance of Spinal Reinjury During Rest.” Physical Therapy, vol. 67, no. 4, 1987, pp. 549-553. doi:10.1093/ptj/67.4.549.
170. Indahl, A. “Low back pain: diagnosis, treatment, and prognosis.” Scandinavian Journal of Rheumatology, vol. 33, no. 4, 2004, pp. 199-209. doi:10.1080/03009740410006916.
171. Jenkins, Hazel. “Classification of Low Back Pain.” Australasian Chiropractic and Osteopathy, vol. 10, no. 2, 2002, pp. 91-97. PMID:17987181.
172. Porterfield, James A. “Dynamic Stabilization of the Trunk.” The Journal of Orthopaedic and Sports Physical Therapy, vol. 6, no. 5, 1985, pp. 271-277. doi:10.2519/jospt.1985.6.5.271.
173. Splittstoesser, Riley E., et al. “Immune Responses to Low Back Pain Risk Factors.” Work, vol. 41, no. Suppl 1(0 1), 2012, pp. 6016-6023. doi:10.3233/WOR-2012-1053-6016.
174. White, A. A., and S. L. Gordon. “Synopsis: workshop on idiopathic low-back pain.” Spine, vol. 7, no. 2, 1982, pp. 141-149. doi:10.1097/00007632-198203000-00009.

Diet/inflammation and back pain

175. Enrico, Valerio Tonelli. Dietary inflammatory index and chronic pain in an adult, non-institutionalized civilian population of the US. Master’s Thesis. 2017, https://research.library.mun.ca/12850/1/thesis.pdf.

176. Kaushik, Ashish S., et al. “Dietary Interventions for Treatment of Chronic Pain: Oxidative Stress and Inflammation.” Pain and Therapy, vol. 9, no. 2, 2020, pp. 487-498. doi:10.1007/s40122-020-00200-5.
177. Ledford, Christopher. “Spine Conditions: Mechanical and Inflammatory Low Back Pain.” FP Essentials, vol. 461, 2017, pp. 15-20. PMID:29019640.
178. Marcason, W. “What Is the Anti-Inflammatory Diet?” Journal of the American Dietetic Association, vol. 110, no. 11, 2010, p. 1780. doi:10.1016/j.jada.2010.09.024.
179. Seaman, David R. “The diet-induced proinflammatory state:: A cause of chronic pain and other degenerative diseases?” Journal of Manipulative and Physiological Therapeutics, vol. 25, no. 3, 2002, pp. 168-179. doi:10.1067/mmt.2002.122324.

Meditation and Low Back Pain

180. Banth, Sudha, and Maryam Didehdar Ardebil. “Effectiveness of mindfulness meditation on pain and quality of life of patients with chronic low back pain.” International Journal of Yoga, vol. 8, no. 2, 2015, pp. 128-133. doi:10.4103%2F0973-6131.158476.
181. Carson, James W., et al. “Loving-Kindness Meditation for Chronic Low Back Pain: Results From a Pilot Trial.” Journal of Holistic Nursing, vol. 23, no. 3, 2005, pp. 287-304. doi:10.1177%2F0898010105277651.
182. Day, Melissa A., et al. “Mechanisms of Mindfulness Meditation, Cognitive Therapy, and Mindfulness-based Cognitive Therapy for Chronic Low Back Pain.” The Clinical Journal of Pain, vol. 36, no. 10, 2020, pp. 740-749. doi:10.1097/AJP.0000000000000862.
183. Gardner-Nix, Jacqueline, et al. “Evaluating distance education of a mindfulness-based meditation programme for chronic pain management.” Journal of Telemedicine and Telecare, vol. 14, no. 2, 2008, pp. 88-92. doi:10.1258%2Fjtt.2007.070811.
184. Kabat-Zinn, Jon, et al. “The clinical use of mindfulness meditation for the self-regulation of chronic pain.” Journal of Behavioral Medicine, vol. 8, 1985, pp. 163-190. doi:10.1007/BF00845519.
185. Kapitza, Karl Peter, et al. “First Non-Contingent Respiratory Biofeedback Placebo versus Contingent Biofeedback in Patients with Chronic Low Back Pain: A Randomized, Controlled, Double-Blind Trial.” Applied Psychophysiology and Biofeedback, vol. 35, 2010, pp. 207-217. doi:10.1007/s10484-010-9130-1.
186. Michalsen, Andrea, et al. “Effectiveness of focused meditation for patients with chronic low back pain—A randomized controlled clinical trial.” Complementary Therapies in Medicine, vol. 26, 2016, pp. 79-84. doi:10.1016/j.ctim.2016.03.010.
187. Morone, Natalia E., et al. “Mindfulness meditation for the treatment of chronic low back pain in older adults: A randomized controlled pilot study.” Pain, vol. 134, no. 3, 2008, pp. 310-319. doi:10.1016/j.pain.2007.04.038.
188. Turner, Judith A., et al. “Mindfulness-based stress reduction and cognitive-behavioral therapy for chronic low back pain: similar effects on mindfulness, catastrophizing, self-efficacy, and acceptance in a randomized controlled trial.” Pain, vol. 157, no. 11, 2016, pp. 2434-2444. doi:10.1097%2Fj.pain.0000000000000635.

Sleep Guide

189. Fess, James, et al. Effect of mattresses and pillow designs on promoting sleep quality, spinal alignment and pain reduction in adults: Systematic reviews of controlled trials. Proquest Dissertations Publishing, 2015,
https://www.proquest.com/openview/074383fc341802f198635215429c7281/1?pq-origsit e=gscholar&cbl=18750&diss=y.

190. Harrison, Laird. “What’s the Best Mattress for Back Pain?” Medscape, 2016, pp. 1-3, http://www.martinichiropractic.com/yahoo_site_admin/assets/docs/mattress.222122812.pdf.

191. Jacobson, Bert H., et al. “Effect of prescribed sleep surfaces on back pain and sleep quality in patients diagnosed with low back and shoulder pain.” Applied Ergonomics, vol. 42, no. 1, 2010, pp. 91-97. doi:10.1016/j.apergo.2010.05.004.

192. Kovacs, Fracisco M., et al. “Effect of firmness of mattress on chronic non-specific low-back pain: randomised, double-blind, controlled, multicentre trial.” The Lancet, vol. 362, no. 9396, 2003, pp. 1599-1604. doi:10.1016/S0140-6736(03)14792-7.

193. Mayo Foundation for Medical Education and Research. “Slide show: Sleeping positions that reduce back pain.” Mayo Clinic, 2020, https://www.mayoclinic.org/diseases-conditions/back-pain/multimedia/sleeping-positions/
sls-20076452?s=1.

194. Normand, Martin C., et al. “Biomechanical effects of a lumbar support in a mattress.” The Journal of the Canadian Chiropractic Association, vol. 49, no. 2, 2005, pp. 96-101. PMC1840018.

195. Proulx, Andrew. “Stomach Sleeping Guide.” www.pandazzz.com, 2020, https://pandazzz.com/blogs/news/stomach-sleeping-guide.

196. Radwan, Ahmed, et al. “Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials.” Sleep Health, vol. 1, no. 4, 2015, pp. 257-267. doi:10.1016/j.sleh.2015.08.001.

Osteoarthritis

197. Bennell, Kim, and Rana Hinman. “Exercise as a treatment for osteoarthritis.” Current Opinion in Rheumatology, vol. 17, no. 5, 2005, pp. 634-640. doi:10.1097/01.bor.0000171214.49876.38.
198. Bijlsma, J. W.J, and K. Knahr. “Strategies for the prevention and management of osteoarthritis of the hip and knee.” Best Practice & Research Clinical Rheumatology, vol. 21, no. 1, 2007, pp. 59-76. doi:10.1016/j.berh.2006.08.013.
199. Minor, Marian A. “EXERCISE IN THE TREATMENT OF OSTEOARTHRITIS.” Rheumatic Disease Clinics of North America, vol. 25, no. 2, 1999, pp. 397-415. doi:10.1016/S0889-857X(05)70075-2.
200. Palmieri-Smith,, Riann, et al. “The Role of Athletic Trainers in Preventing and Managing Posttraumatic Osteoarthritis in Physically Active Populations: a Consensus Statement of the Athletic Trainers’ Osteoarthritis Consortium.” Journal of Athletic Training, vol. 52, no. 6, 2017, pp. 610-623. doi:10.4085/1062-6050-52.2.04.
201. Saxon, Leanne, et al. “Sports Participation, Sports Injuries and Osteoarthritis.” Sports Med, vol. 28, no. 2, 1999, pp. 123-135. doi:10.2165/00007256-199928020-00005.
202. Sulsky, Sandra I., et al. “Epidemiological Evidence for Work Load as a Risk Factor for Osteoarthritis of the Hip: A Systematic Review.” vol. 7, no. 2, 2012, pp. 1-13. doi:10.1371/journal.pone.0031521.
203. Swagerty Jr., Daniel L., and Deborah Hellinger. “Radiographic Assessment of Osteoarthritis.” American Family Physician, vol. 64, no. 2, 2001, pp. 279-287. PMID:11476273.
204. Wheaton, Mark T., and Nichole Jensen. “The Ligament Injury Connection to Osteoarthritis.” Journal of Prolotherapy, vol. 2, no. 1, 2010, pp. 294-304. https://www.journalofprolotherapy.com/pdfs/issue_05/issue_05_09_ligament_osteoarthrit is.pdf.

Type Form Survey Citations

205. Belavý, Daniel L., et al. “Running exercise strengthens the intervertebral disc.” Scientific Reports, vol. 7, no. 1, 2017. doi:10.1038/srep45975.
206. Lim, Yuan Z., et al. “People with low back pain want clear, consistent and personalised information on prognosis, treatment options and self-management strategies: a systematic review.” Journal of Physiotherapy, vol. 65, no. 3, 2019, pp. 124-135. doi:10.1016/j.jphys.2019.05.010.
207. Marich, Andrej V., et al. “Consistency of a lumbar movement pattern across functional activities in people with low back pain.” Clinical Biomechanics, vol. 44, 2017, pp. 45-51. doi:10.1016/j.clinbiomech.2017.03.004.
208. McGill, Stuart. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics, 2016.
209. Patel, Nandini D., et al. “ACR Appropriateness Criteria Low Back Pain.” Journal of the American College of Radiology, vol. 13, no. 9, 2016, pp. 1069-1078. doi:10.1016/j.jacr.2016.06.008.
210. Rabey, Martin, et al. “Chronic low back pain is highly individualised: patterns of classification across three unidimensional subgrouping analyses.” Scandinavian Journal of Pain, vol. 19, no. 4, 2019, pp. 743-753. doi:10.1515/sjpain-2019-0073.
211. RIchardson, Carolyn, et al. “Techniques for active lumbar stabilisation for spinal protection: A pilot study.” Australian Journal of Physiotherapy, vol. 38, no. 2, 1992, pp. 105-112. doi:10.1016/S0004-9514(14)60555-9.
212. Saxon, Leanne, et al. “Sports Participation, Sports Injuries and Osteoarthritis.” Sports Med, vol. 28, no. 2, 1999, pp. 123-135. doi:10.2165/00007256-199928020-00005.
213. Swann, Julie. “Osteoarthritis: When joints wear out.” Nursing and Residential Care, vol. 9, no. 7, 2013, pp. 320-322. doi:10.12968/nrec.2007.9.7.23842.
214. Taylor, Thomas K.F, et al. “Spinal Biomechanics and Aging Are Major Determinants of the Proteoglycan Metabolism of Intervertebral Disc Cells.” Spine, vol. 25, no. 23, 2000, pp. 3014-3020. doi:10.1097/00007632-200012010-00008.

Discover Safer Alternatives That Support Your Spine

Exercises That Cause Back Pain and What to Do Instead

Some workouts do more harm than good—especially for your back. This free guide, Exercises That Cause Back Pain and What to Do Instead, reveals the common moves that can strain your spine and the smarter, safer options you should try instead. Download now and protect your back while still staying active.

Donwload Guide
Discover Safer Alternatives That Support Your Spine

In most cases, back pain is not a life-threatening condition. But there are particular back pain causes such as cancer, infection and CES that need to be diagnosed and treated by a physician.

While you should always talk to a doctor before beginning any health-related program, it is especially important if you have any of the following symptoms:

  • Unexplained rapid weight loss
  • Recent Infection
  • Sudden loss of control over bladder or bowels
  • Complete lack of feeling or intense numbness in the groin, inner thigh or low buttocks
  • Inability to urinate
  • Currently have a fever
  • Recent onset of motor deficits like loss of control in legs
  • Intravenous drug use

Results vary depending on starting point, anatomy, goals, and effort. Consult your physician and follow all safety instructions before beginning any program. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical device, diagnosis, or treatment.

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