Main description:

This self-help guide is the first of its kind. It does not treat the movements of the back in isolation, but connects them with the brain, which governs movement. This tried and tested approach engages the brain and re-trains it - while you are sitting - so that you can move your back initially in a pain-free way, and ultimately teaching your brain to "not" anticipate pain when you move more like you used to. It does this through "mindful" movements.
A key element of the approach is visualising the movements you make, thinking about them initially and reaching a point when they become second nature. Sitting in every situation will become smarter and therefore improve your back in all situations.

Contents:

PART I: KNOWLEDGE IS EMPOWERING What you need to know about sitting // Why sitting still is bad || The perils of muscle tension || Getting your breathing right || Sensing your body's position || Undesirable sitting habits || The spine's centre position || The present moment and brain training || Delayed reactions and symptom flares || Putting it all together || Your spine and how it moves - made simple || Bending forwards (flexion) || Bending backwards (extension) || The role of Movement Maps || Visualisation helps to reduce pain || Getting to grips with Movement Maps || The problems with sitting || Pushing your limits || Staying at the limit || Sitting up straight || PART II: TIME TO RE-TRAIN || Learning to sit smartly || The ideal sitting position for your spine || Testing yourself before you start || Muscle tension makes it harder to move || Feeling tension when you sit || Feeling how you breathe || Feeling how your pelvis moves || Finding the centre position || Habitual sitting positions || Mapping out your impairments || When you stand || When you sit || Checking yourself to speed up your progress || How feedback works || Giving yourself external feedback || Using internal feedback || Re-training your spine and your brain || The fundamentals || First things first - breathing and relaxing || Moving mindfully and comfortably || Making progress || Simple pelvic rolling || Complex movements || Mixing it up || Working with impairments || Controlling your focus || Smart sitting in the real world || What is the ideal chair? || Balanced sitting in everyday chairs || Using a backrest || Using a lumbar support || Reclining chairs || Using a foam wedge || Driving seats || Adjustments for specific problems ||