---
product_id: 1652803
title: "Treat Your Own Back"
price: "345 kr"
currency: NOK
in_stock: true
reviews_count: 13
url: https://www.desertcart.no/products/1652803-treat-your-own-back
store_origin: NO
region: Norway
---

# Worldwide bestseller helping hundreds of thousands 120 pages of expert-backed guidance Clinically proven McKenzie Method® exercises Treat Your Own Back

**Price:** 345 kr
**Availability:** ✅ In Stock

## Summary

> 📘 Your ultimate back pain game-changer—because your spine deserves the best!

## Quick Answers

- **What is this?** Treat Your Own Back
- **How much does it cost?** 345 kr with free shipping
- **Is it available?** Yes, in stock and ready to ship
- **Where can I buy it?** [www.desertcart.no](https://www.desertcart.no/products/1652803-treat-your-own-back)

## Best For

- Customers looking for quality international products

## Why This Product

- Free international shipping included
- Worldwide delivery with tracking
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## Key Features

- • **Quick, Practical & No-Nonsense:** Cut through the noise with a concise, straightforward guide that skips the fluff and gets straight to what works.
- • **Science-Backed & Authoritative:** Written by renowned physiotherapist Robin McKenzie, this book delivers trusted insights into spine mechanics and pain prevention.
- • **Posture & Lifestyle Transformation:** Learn actionable strategies to correct posture and counteract the effects of prolonged sitting—perfect for the modern desk warrior.
- • **Back Pain Relief at Your Fingertips:** Empower yourself with easy-to-follow, clinically proven exercises designed to alleviate and manage back pain anywhere, anytime.
- • **Trusted by Thousands, Proven by Results:** Join a global community of professionals who’ve reclaimed their mobility and productivity with this top-ranked chronic pain resource.

## Overview

Treat Your Own Back is a globally acclaimed, bestselling guide authored by physiotherapist Robin McKenzie, offering 120 pages of clear, clinically proven exercises and posture advice to diagnose, alleviate, and prevent back pain. Perfect for professionals battling chronic pain from long hours at the desk, this revised ninth edition combines expert knowledge with practical, easy-to-follow steps that have helped hundreds of thousands worldwide regain comfort and mobility.

## Description

This Worldwide Best-Selling Book will Help You Diagnose, Alleviate, Treat and Manage Back Pain Quickly and Effectively Back pain is one of the most common reasons people seek medical help or miss work and is a leading cause of disability. Patients with lower back pain, upper back pain, and sciatica can benefit from the education and exercises in Treat Your Own Back . This best-selling book has helped hundreds of thousands of people worldwide with chronic back pain. Written by physiotherapist Robin McKenzie, the book provides an understanding of how the spine works, the basics of mechanical back pain and common causes of back pain. It then offers do-it-yourself back pain relief techniques, including postural changes, ergonomics and clinically proven McKenzie Method® exercises. Color photos and simple step-by-step instructions show you how to perform simple stretches and exercises that can be done just about anywhere to help treat and prevent pain. In addition to this exercise program, you’ll discover when to do the exercises, how to know if you are performing the exercises correctly, what to do when the pain has subsided, and how to prevent recurrence of pain. In Treat Your Own Back you’ll learn: Myths about acute back pain How the spine works The basics of mechanical back pain Common causes of back pain and how to prevent it How the McKenzie Method works Simple stretches and exercise to help treat and prevent back pain Lifestyle habits to help treat and prevent back pain What to do when experiencing acute back pain How to avoid and treat the effects of postural stress by improving posture How to counter the effects of sitting for extended periods Common remedies including medications, bed rest and acupuncture This completely revised and formatted ninth edition landmark patient book includes updated content, new photos and clinically proven McKenzie Method® exercises. It provides a clear understanding of the causes and treatments of persistent back pain. Written by Robin McKenzie. Illustrated. Softcover; 120 pages. Published On: 2023-10-02

Review: Helped My Lower Back Pain the Very First Day - I am a complete skeptic regarding most self-help health and fitness books. Most seem to either give too much background information to justify why their program is superior to everyone else's, or they are written as an advertisement for being treated by them or buying their equipment and supplements. Not McKenzie. This is a quick read, right to the point, short book that tells you why most lower back pain is caused by poor posture. Usually years of poor posture. It points out that Chiropractic & Osteopathic treatment usually brings only short-term relief. And if you go to them for evaluation, spinal manipulation will usually be recommended because that is what is in their arsenal to treat your back. The book illustrates a few exercises and positions to use to alleviate the problem. And suggests using a lumbar support for sitting and possibly sleeping. (Yes, it does mention that McKenzie has lumbar supports for sale.) I've never had a problem with my back until recently. I started having back and rib pain after an almost 4 hour flight in the exit row of an American Airline plane. I couldn't recline the seat at all and there was zero lumbar support. Quite the opposite—the seat back was concave. I am 6' 2" tall and my back was killing me by the time I got off the plane. It was so bad, I went to get a massage for my back at my hotel. It helped, but didn't rid all of the pain. The flight back was better, but I was hurting afterwards. The rib pain actually got worse over the next three weeks. My back was also acting up and hurting at odd times. Then I saw this book. After reading the reviews, I decided to try it. Now I know I've had bad posture most of my life. I slouch when I sit. And I've been sitting at my computer a lot over the past year or so. 12 hrs a day or more. My office chair has almost no lumbar support. It never bothered me before. Nor did slouching in the couch as I watched TV. Now it's agony after less than an hour or so. I read the book and it makes sense. The stretches started to help immediately. I'm doing the simple exercises (which are really stretches) and watching my posture. And my lower back is much better. My rib pain is gone unless I start to slouch again! I use a small pillow for lumbar support (until my proper lumbar support pillows arrive from desertcart). I do the stretches and it helps a lot. It's going to take some time to reverse decades of bad posture, but this book has made a huge difference in relieving my back pain. Wow! I'm skeptical no more. It's not a placebo effect. It actually works for me. Simple to do. Now, I'm trying to make it a habit. Correct posture and stretches every two hours. The pain comes back when I forget and slouch while sitting—otherwise, it's gone. Outstanding! I recommend this book to anyone who has lower back pain. Read it before you decide to go to a Chiropractor. Try the stretches. See if they work for you. It's a whole lot cheaper than a series of manipulations and a lot better than taking muscle relaxants and pain drugs. If it doesn't help then go to the doctors. (McKenzie states this as well.) I am in no way affiliated with McKenzie or his products. Just a person who found pain relief by using his book. I hope it works for you as well as it did for me. This book was the best $25 I've ever spent—except maybe for a marriage license.
Review: Ahhmazing! Game changer & Life Saver - I have had lower back issues on and off for years. In 2012, had an MRI which confirmed herniated discs in the lower lumbar (L5-S1). This book was recommended to me once when my back was out so I promptly ordered it and put it on a shelf. One time while I was laying in bed with my back out (in a terrible position, by the way), I figured what did I have to lose. I was bedridden for the day so I should read the book. The book is well written, cuts to the chase, explains the 'why' of it but most importantly helps! I sort of rolled off the bed to the floor and started doing the recommended exercises. I did them throughout the afternoon and saw immediate improvement. Like many of us, I soon forget about the stretches when my back feels better so eventually my back would start acting up and I would go to the Chiro for an adjustment. Which by the way, was pretty successful. Until this last time. A long flight and slinging luggage onto conveyor belts did it for me. When I got home, I was "too busy" to see the Chiro so I put it off. By the time I went, I think my back was in full spasm mode and it just didn't work. It progressively got worse without me taking it as seriously as I should have and then I finally tried just about everything I could think of (expect re-reading this book). I was practically immobile at time. Especially going from sitting to standing or getting out of the car. The only relief I had was laying down on my back. At times, I was in tears and watching days go by where I couldn't do normal things or participate in life, especially with my kids. My husband had to pick up all the slack. I just turned 40. If I'm like this now, what does the future hold?! From there I saw a sports muscle/chiropractor, a deep tissue body mechanics PT and did 2 sessions of accupuncture and cupping. I had a couple hours of relief after seeing each of these people, partially due to the fact that I was laying on my back during treatment. But none of them provided any real relief. All 3 agreed I needed an MRI. I finally broke down and went to an orthopedist who did and xray and confirmed the compression and got an MRI ordered. A couple days ago, I had my worst day and decided to re-read this book. I have committed to doing exactly as it says. I set a timer on my phone for every two hours (and will do it more if I'm in pain). It's only day 2 and I have significantly less pain than two days ago. I ordered lumbar support for the car/home/work so I'm not undoing the benefit of the stretches. I'm going to keep it up because I can't live like this and even in just two days, plus previous experience, I have a sliver of hope that I can get back to normal. Today I went to work (office) and had the least amount of pain I could remember in a long time. I'm so encouraged! I strongly recommend this book. And I also recommend that you do it diligently right away. Don't wait until you are completely tweaked!

## Features

- Used Book in Good Condition

## Technical Specifications

| Specification | Value |
|---------------|-------|
| Best Sellers Rank | #3,292 in Books ( See Top 100 in Books ) #1 in Chronic Pain (Books) #1 in Exercise & Fitness Injury Prevention #2 in Musculoskeletal Diseases (Books) |
| Customer Reviews | 4.6 out of 5 stars 6,284 Reviews |

## Images

![Treat Your Own Back - Image 1](https://m.media-amazon.com/images/I/718ea3cA1QL.jpg)

## Available Options

This product comes in different **Media Language, Media Format** options.

## Customer Reviews

### ⭐⭐⭐⭐⭐ Helped My Lower Back Pain the Very First Day
*by O***K on September 2, 2015*

I am a complete skeptic regarding most self-help health and fitness books. Most seem to either give too much background information to justify why their program is superior to everyone else's, or they are written as an advertisement for being treated by them or buying their equipment and supplements. Not McKenzie. This is a quick read, right to the point, short book that tells you why most lower back pain is caused by poor posture. Usually years of poor posture. It points out that Chiropractic & Osteopathic treatment usually brings only short-term relief. And if you go to them for evaluation, spinal manipulation will usually be recommended because that is what is in their arsenal to treat your back. The book illustrates a few exercises and positions to use to alleviate the problem. And suggests using a lumbar support for sitting and possibly sleeping. (Yes, it does mention that McKenzie has lumbar supports for sale.) I've never had a problem with my back until recently. I started having back and rib pain after an almost 4 hour flight in the exit row of an American Airline plane. I couldn't recline the seat at all and there was zero lumbar support. Quite the opposite—the seat back was concave. I am 6' 2" tall and my back was killing me by the time I got off the plane. It was so bad, I went to get a massage for my back at my hotel. It helped, but didn't rid all of the pain. The flight back was better, but I was hurting afterwards. The rib pain actually got worse over the next three weeks. My back was also acting up and hurting at odd times. Then I saw this book. After reading the reviews, I decided to try it. Now I know I've had bad posture most of my life. I slouch when I sit. And I've been sitting at my computer a lot over the past year or so. 12 hrs a day or more. My office chair has almost no lumbar support. It never bothered me before. Nor did slouching in the couch as I watched TV. Now it's agony after less than an hour or so. I read the book and it makes sense. The stretches started to help immediately. I'm doing the simple exercises (which are really stretches) and watching my posture. And my lower back is much better. My rib pain is gone unless I start to slouch again! I use a small pillow for lumbar support (until my proper lumbar support pillows arrive from Amazon). I do the stretches and it helps a lot. It's going to take some time to reverse decades of bad posture, but this book has made a huge difference in relieving my back pain. Wow! I'm skeptical no more. It's not a placebo effect. It actually works for me. Simple to do. Now, I'm trying to make it a habit. Correct posture and stretches every two hours. The pain comes back when I forget and slouch while sitting—otherwise, it's gone. Outstanding! I recommend this book to anyone who has lower back pain. Read it before you decide to go to a Chiropractor. Try the stretches. See if they work for you. It's a whole lot cheaper than a series of manipulations and a lot better than taking muscle relaxants and pain drugs. If it doesn't help then go to the doctors. (McKenzie states this as well.) I am in no way affiliated with McKenzie or his products. Just a person who found pain relief by using his book. I hope it works for you as well as it did for me. This book was the best $25 I've ever spent—except maybe for a marriage license.

### ⭐⭐⭐⭐⭐ Ahhmazing! Game changer & Life Saver
*by D***A on August 21, 2018*

I have had lower back issues on and off for years. In 2012, had an MRI which confirmed herniated discs in the lower lumbar (L5-S1). This book was recommended to me once when my back was out so I promptly ordered it and put it on a shelf. One time while I was laying in bed with my back out (in a terrible position, by the way), I figured what did I have to lose. I was bedridden for the day so I should read the book. The book is well written, cuts to the chase, explains the 'why' of it but most importantly helps! I sort of rolled off the bed to the floor and started doing the recommended exercises. I did them throughout the afternoon and saw immediate improvement. Like many of us, I soon forget about the stretches when my back feels better so eventually my back would start acting up and I would go to the Chiro for an adjustment. Which by the way, was pretty successful. Until this last time. A long flight and slinging luggage onto conveyor belts did it for me. When I got home, I was "too busy" to see the Chiro so I put it off. By the time I went, I think my back was in full spasm mode and it just didn't work. It progressively got worse without me taking it as seriously as I should have and then I finally tried just about everything I could think of (expect re-reading this book). I was practically immobile at time. Especially going from sitting to standing or getting out of the car. The only relief I had was laying down on my back. At times, I was in tears and watching days go by where I couldn't do normal things or participate in life, especially with my kids. My husband had to pick up all the slack. I just turned 40. If I'm like this now, what does the future hold?! From there I saw a sports muscle/chiropractor, a deep tissue body mechanics PT and did 2 sessions of accupuncture and cupping. I had a couple hours of relief after seeing each of these people, partially due to the fact that I was laying on my back during treatment. But none of them provided any real relief. All 3 agreed I needed an MRI. I finally broke down and went to an orthopedist who did and xray and confirmed the compression and got an MRI ordered. A couple days ago, I had my worst day and decided to re-read this book. I have committed to doing exactly as it says. I set a timer on my phone for every two hours (and will do it more if I'm in pain). It's only day 2 and I have significantly less pain than two days ago. I ordered lumbar support for the car/home/work so I'm not undoing the benefit of the stretches. I'm going to keep it up because I can't live like this and even in just two days, plus previous experience, I have a sliver of hope that I can get back to normal. Today I went to work (office) and had the least amount of pain I could remember in a long time. I'm so encouraged! I strongly recommend this book. And I also recommend that you do it diligently right away. Don't wait until you are completely tweaked!

### ⭐⭐⭐⭐ Good book....but I found another one that I like better
*by M***E on October 18, 2016*

I feel like this book has good tips for back health. My physical therapist recommended it. However, I found that I had to do these exercises every few hours to ward off pain, so my life still wasn't back to normal. I wanted my normal, pain-free life back. I was diagnosed with 5 bulging discs in my spine. Even after months of physical therapy, I couldn’t sit or drive for more than 20 minutes, I had to do certain exercises every few hours to ward off pain, and even then I experienced some level of discomfort or pain daily. My PT said I would deal with this off and on for the rest of my life. I have always been fit and active, so this was not good news to hear. One day I received an email from a client who told me about Dr. John Sano, who uses the mind-body connection to help patients heal from chronic pain and illness. I was highly skeptical and rolled my eyes. But then I saw that his book has over 1,200 reviews on Amazon and almost 5 stars, so I decided to check him out. His theory is that inner rage causes the pain. The body tries to distract us from our deep feelings by causing pain, and the pain is caused by the body decreasing oxygen to that part of the body. The pain is real. It’s not something in your head (as anyone who experiences chronic pain will tell you). But the source of the pain and the cure can be found by tuning into those emotions. I watched Dr. Sarno’s interview on 20/20 and his 2-hour lecture on YouTube (his lecture is no longer available for viewing online, but you can find other interviews with him and clips from his lecture online). His book focuses on back pain, but as he mentions in the video, his method has worked for people with all kinds of chronic pain and conditions. After watching the videos, I journaled about what was happening in my life when I was injured – my frustrations, self-criticisms, and fears. I used some techniques I learned as a clinical hypnotherapist to dig a little deeper. Within 25 minutes, my pain was completely gone. It has been almost a year since that day, and I have been able to do whatever I want. I can sit or drive for as long as I want, I go running, do yoga, do cartwheels…anything I want to do, pain free! I don’t even have to do my special exercises from my physical therapist. I am completely healed. The funny thing is that Dr. Sarno doesn't think you can get in touch with what is actually causing the "inner rage". I think through normal talk-therapy, you probably can't. But if you find a good clinical hypnotherapist, you can go back in your mind to just before your pain started and recognize what was going on in your life then. What were you really frustrated about? They can help you work through those emotions. I never ever thought I would be able to write a story like this. I know it sounds unreal. But it worked for me and over 1200 other reviewers on his amazon book. I highly recommend checking it out to eliminate your pain completely. I'm not getting paid to write this, and I have no connection to Dr. Sarno. I just want you to know that if you are feeling hopeless about ever being pain-free (which I was), check him out. This book by Robin McKenzie is great for managing back issues and pain. So I give it 3 stars for getting me halfway there. But Dr. Sarno's method, to my complete surprise, helped me eliminate it.

## Frequently Bought Together

- Treat Your Own Back
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