The Multifidus Back Pain Solution: Simple Exercises That Target the Muscles That Count

"Before starting any exercises, I read this book cover to cover. The author said to do this and it's quite necessary. All of the author's assertions are backed up by scientifc (blind) studies. He dispels some myths about what hurts and harms your back ---very revealing. My doctor recommended some exercises to strengthen my lower back. I have degenerative disc disease and stenosis with a curved spine. My pain level has gone down 70-80% since I started the multifidis exercises. The author shows 3 ways of doing the exercise. Can you spend 2 minutes a day 3 times a week? How can you beat that and you don't have to buy any special equipment, clothing, etc.. I did buy some ankle weights though as suggested. These exercises are very effective and far better than any stretch exercises that I've tried in the past. "
~ Written on 2008-09-14

"The Multifidus Back Pain Solution is uniquely valuable because it shows 4 ways to do one key exercise (the only exercise in the whole book). Its the only book I've found that shows how to do this exercise lying face down which is much easier on my joints. Brief and easy to read, it is based on experimental evidence about how strenghtening the multifidus can help your back. Theoretically, doing only one exercise to help only one muscle group does not provide the total torso stiffness necessary to ideally protect your back. But if it works for you it may be enough.

Johnson includes useful information about such topics as stretching, exercise versus surgery to treat a slipped or herniated disk, the roll of stress, and back pain during pregnancy. Each topic is covered with information derived from the experimental literature up to the date of publication (2002). There is a helpful summary of key points at the end of each chapter. The heart of the book, however, is that one exercise.

2 other books I've found of crucial importance are:
1. The Back Pain Book by Mike Hage, and,
2. Low Back Disorders: Evidence-Based Prevention and Rehabilitation by Stuart McGill

Hage's isometric exercise for the abdominal muscles is superb when your back hurts doing curlups. And when you're ready for curlups, his way of doing them is easier than McGill's. Hage's sideways hip strengthening exercise has helped me stabilize my lower back, hips, and pelvis. Well illustrated and clearly arranged, Hage's book is also easy to read.

McGill's book, unlike Johnson's, blends his own cutting edge research with a wide-ranging and authoritative review of the experimental literature. To me it represents the final authority on back exercise as of 2007 (2nd. edition). Written for physical therapists, it is longer and harder to read than books for the general reader. However, using the table of contents and the section headings I was able to avoid getting bogged down when the research was overly detailed. If the research doesn't interest you or is too difficult, you can easily and briefly read only The Injury Prevention Primer (pp. 154-156), chapter 10 for the background to the exercises and chapter 12 for the exercises.

McGill emphasizes muscle endurance as the key protective ingredient and so corrects Johnson's emphasis on building strength, though the 2 go together to a significant extent. And by experimentally showing how all the major muscle groups of the torso contribute to spinal stability and so protect against pain, he corrects Johnson's limited focus on the Multifidus. McGill advocates 3 primary exercises and a handful of others, and he has research to show that maintaining the natural curve in the lower back during exercise is superior to doing a pelvic tilt or flattening the back against the exercise mat.

However, because McGill is writing for therapists he provides no guidance on the number of repetitions or sets to do. Also, McGill doesn't provide enough alternate ways to build key muscle groups when his ways are painful or difficult to do.

In summary, Johnson's, Hage's and McGill's books are all uniquely valuable. Buy all 3, you've got nothing to lose but your pain.

"
~ Written on 2008-09-05

"Most of this book gives alot of research info about what is true and not true about back pain. There is actually very little on actual exercises except for the 3 he describes which are excellent as there is one for every level of back pain you are in. I would have liked more exericises but what I do appreciate is that he points out once you reach your level of strength, you don't have to do them every day to maintain it."
~ Written on 2008-05-03

"You will like this book for what it tells you NOT to do and why more than for what it tells you to do. There is only one exercise (with variations) he suggests. However, he is great at explaining why other approaches may not be effective. He bases everything he says on his years of plowing through documented clinical trials. You will get more from this short book than you will from a visit to most Doctors or PTs. You will also save yourself a lot of running around from specialist to PT to alternative practitioners. Jim Johnson is not a snake oil salesman. This is solid information. I am using his information to help reduce my low back and hip pain, and sciatica. I believe it is having a positive impact.

In addition to using Jim's method other things I have found helpful (I have tried dozens) are: using a high quality, hi density, memory foam mattress topper to sleep on; using a product called "back joy" to sit on when I must sit in a chair or in the car; walking 45 minutes a day or, in the winter, using an elliptical machine (even if there is pain walking it usually goes away after about 15 minutes); doing additional stretching, moderate weight lifting and core work; and perhaps most important getting rid of my office chair and replacing it with a medium size exercise ball. YES that is correct, I sit on an exercise ball (draped in a soft blanket for comfort) instead of a chair. Now my wife does the same and my daughter. Once you get used to it, which takes a few weeks, you may never go back to chairs. Great for keeping your back limber and your mind alert. Why spend a thousand dollars on a fancy "ergonomic" chair when you can spend 20 bucks on an exercise ball that works even better? Best of luck with your back pain. "
~ Written on 2008-03-06

"HIGHLY RECOMMENDED!!!!! I had back surgery 2 years ago (L1-L2 thru L3-L4 lumbar diskectomy) to relieve severe lower back pain and sciatica pain in the left leg. Although the surgery relieved the sciatica, regularly every 4-6 weeks I subsequently had recurring "episodes" which took 2-3 weeks to subside. I was walking, swimming, stretching, etc., all to no avail. Skelaxin and Mobic became my best friends during this period. A random Google search turned up this book by Jim Johnson (and the excellent 8/23/06 Amazon review by G. Brennan of LA,CA), and I decided "what the hell".... Bottom Line: It works. Period. I bought 2.5 lb. ankle weights, do the recommended exercises < 10 minutes/day every day, and 3-4 weeks later, my back pain has disappeared and the numbness in my left heel has disappeared 80%. BUY THIS BOOK. IT'LL BE THE BEST $10 YOU HAVE EVER SPENT IN YOUR LIFE. "
~ Written on 2007-10-12