Ken Hansraj, MD

Nine essential strategies to support your neck and spine, reduce pain, and improve your quality of life—without medication or surgery

Back problems are the leading cause of disability worldwide—and most of us will endure acute or chronic back pain at some time in our lives. Surgery and painkillers are not the only answers. Spine and neck expert Dr. Ken Hansraj offers alternative solutions. “There are effective exercises, habits, and 
techniques you can practice—anytime, anyplace—that will significantly improve, if not completely heal, your back pain.” Now this renowned clinician and leading researcher presents a comprehensive guide to help you overcome physical, mental, and emotional factors that contribute to back problems.

In Watch Your Back, Dr. Hansraj offers a straightforward, proven program for taking the health of your spine and neck into your own hands. Here, he offers nine potent strategies with simple, specific directions on what to do to strengthen your back and make your spine supple:
• Posture—including special instructions for self-care at your desk or while using electronic devices
• Deep Breathing—to dissolve stress and get an instant posture fix
• Movement—how to develop good habits for lifting, reaching, turning, and repetitive motion
• Activity—guidance for breaking out of a sedentary lifestyle
• Exercise—targeted practices for increasing your back’s strength and suppleness
• Nutrition—the essentials of a pain-killing diet
• Sleep—tips and tools to help you get healthy, rejuvenating rest
• Positivity—ways to cultivate emotional resilience to keep your body and mind healthy
• Meditation—guidance on mindfulness, stress reduction, and meditations for pain relief

“The health of your back is essential to your overall wellness—not just your physical health, but your clarity of mind, emotional balance, and quality of life,” says Dr. Hansraj. Watch Your Back is an essential resource for anyone suffering 
from back issues—with powerful self-care methods to help you recover the joy and freedom of a healthy spine.

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