by Timothy J. Gray, D.O. with illustrations by Gracie Campbell and Kathy Kaplan, R.N.

The following book has been made available free on the internet because health care is truly more important than money. However, if you appreciate the book enough to want a copy for yourself or a loved one, you may order a copy from our office. The cost is $15.95 plus $3.00 shipping and handling. We accept VISA and MasterCard or you can send a check to Mountain View Medical Center, PO Box 189, Forest Grove, OR 97116-0189. We are not exactly Amazon but we usually get books sent out the same day you order.

Cover, Title Page, Dedication, Acknowledgements

Table Of Contents

1. Exercise Is The Key To A Healthy Back
Strengthening, stretching and aerobic activity
keep supporting muscles fit.

2. Spine Aging Occurs With Inactivity
Three sets of exercises prevent back trouble;
discover your fitness with the back flexibility test.

3. Well-defined Backs Are Built, Not Born
Exercise ten minutes a day
to offset office fatigue and tone muscles.

4. Four Out Of Five Of Us Will Experience Back Trouble
Physical neglect is the prime reason
people see a physician or chiropractor.

5. How Do You Judge The Seriousness Of A Back Attack?
Read about the rule of thumb that tells you
when you should try a home remedy to relieve pain.

6. The "Bad" Reputation Of Herniated Or Ruptured Discs
It's not true that ruptures always
prevent people from sports or heavy work.

7. Osteoporosis And Back Pain—Fragile And Frail Bones
A preventable disease that makes women susceptible
to hip and vertebrae fractures.

8. First Aid For Flare Ups—Keeping Active
You can relieve pain from back aches,
then use stretching to stop muscle spasms.

9. Armor-Plating The Spine
Toughened muscles will shield your
back from routine injuries.

10. Building Endurance And Performance
Back exercise machines are designed to stress
muscle groups that strengthen the spine.

11. Stretching Stops Pain
The household cat knows how to flex rest-softened
muscles, making them relax.

12. Aerobics
Creating strength, flexibility and endurance through
exercises that increase heart rate.

13. Age Vigorously Or Age Rapidly
Older people are proving fitness can improve
longevity and physical agility.

14. Antigravity Exercises For The Elderly
Muscle strength can be tripled
in people thought to be too old to stay active.

15. Questions I Am Frequently Asked By Back Pain Patients.
Don't be surprised at some of the ansers;
they prove the back can be trained to recover from inury.

Back Cover