Resources

Each of these resources has dramatically improved my health and freedom from pain in some way.  Over the years, I’ve recommended many of these to clients, friends, and family.  See if any interest you!

 

(If you click links to Amazon and purchase them, Amazon will give me a dollar or two that supports my website expenses. Thank you!)

 

Complete Self-Treatment Systems

  1. (Book) 8 Steps to a Pain Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot– I did not really know how to sit, lie down, stand, and walk before this book! Learn to decompress and align the spine during your everyday life, especially for relieving back pain.

 

  1. (Book) The MELT Method: A Breakthrough Self-Treatment System to Eliminate Chronic Pain, Erase the Signs of Aging, and Feel Fantastic in Just 10 Minutes a Day!– This book largely lives up to its promise; each body area sequence takes about 5-10 minutes, and the cumulative pain relief is dramatic. I use this to rejuvenate my back, neck, and/or hands every week, still after several years. Buy with an extra-soft full-length foam roller and some softer small balls, like soft indoor golf balls or even tennis balls in a pinch.

 

  1. (Book) The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief– This book is essential for anyone with knots and muscle pains.It translates trigger point therapy into methods that anyone can use.  All the techniques can be performed with your fingers, a tennis ball (or semi-hard therapy ball), or the Body Back Buddy.

 

  1. (Book) Ideokinesis: A Creative Approach to Human Movement and Body Alignment– This is a powerful system of imagery designed to transform your posture and movement, relieving pain and stiffness.

 

  1. (Book) Back in Control: A Surgeon’s Roadmap Out of Chronic Pain– This book teaches chronic pain sufferers how to calm and retrain a hypersensitized nervous system. Using methods proven in his clinic for more than a decade, many people become pain free, with or without surgery.

 

Time Management & Healthy Habits

  1. (Book) The Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free Play– By undoing procrastination and restructuring life around non-work, this is the most impactful book in helping me create a balanced and productive lifestyle. That includes abundant exercise and self-care.

 

  1. (Book) The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change– This system’s foundation is developing full independence first, i.e. the capacity to take care of yourself and your life. Apply these classic teachings to really get on top of your health and wellbeing.

 

  1. (Book) The Power of Habit: Why We Do What We Do in Life and Business– I got very clear about how to set up cues, systems, and rewards to get myself to (un)do habits like a Pavlovian lab rat.

 

  1. (Article) Office Ergonomics – Using Ergonomics to Prevent Injury – One of WebMD’s articles on office ergonomics, with lots of specific recommendations to improve your desk setup immediately.  Improve your habits of sitting and working.

 

  1. (Web App) Habitica: Your Life the Role Playing Game – This innovative online platform makes checking off your healthy habits a game – complete with gold, dragons, and level-ups! If this appeals to you, try it out.  (It’s free.)

 

Diet

  1.         (Book) The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy– Mark Sisson (of marksdailyapple.com) provides evidence supporting a “paleo” diet, which is essentially pre-agricultural whole foods without pollutants. Eliminate grains, legumes, and processed foods in order to boost the gut, immunity, hormones, and fitness.  He has some of the most convincing arguments I’ve seen for a whole foods diet, and I feel better eating largely this way.

 

  1. (Supervised diet) Ideal Protein Diet– This is the single most effective diet plan I’ve used in the past 15 years, which involves weekly in-person check-ins at a clinic and a large variety of diet products to eat. I have gone from 23% body fat, to 9-10% for half a year, to a lean 7%.  It relieves inflammation and pain from excess weight.  To start it, use the website to find a local wellness clinic that offers this plan.

 

  1. (Book) The South Beach Diet: The Delicious, Doctor-Designed Foolproof Plan for Fast and Healthy Weight Loss– The second most effective diet plan I’ve used in the past 15 years, designed by a cardiologist and starts off with very low carbohydrates as well.

 

Exercise-Related

  1. (Book) The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy– Mark Sisson’s exercise recommendations are grounded in “Walk, Lift, and Sprint!” as he argues the failures of “chronic cardio” in creating injury, fatigue, stress, and pain.

 

  1. (Book) Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance– Designed for CrossFit enthusiasts, this is a huge, advanced mobility textbook for recreational and professional athletes. As I get more athletic again, I look forward to applying this book in digestible bits and pieces and sharing what I learn.

 

  1. (Book) Listen to Your Pain: The Active Person’s Guide to Understanding, Identifying, and Treating Pain and Injury– This guide also benefits those who used to be active and still struggle with lingering injuries. It includes self-diagnosis and treatment instructions by Dr. Ben Benjamin, PhD in Sport Medicine and Education.

 

  1. (Articles) Exercise with Chronic Pain – Health Central’s collection of articles on appropriate exercise for chronic pain, fibromyalgia, chronic fatigue syndrome, and the like.

 

Psycho-Spiritual Healing for the Body

  1. (Book) Healing and Recovery– David Hawkins (in transcribed lectures) gives instructions for psycho-spiritual self-healing, reframing a variety of physical and psychological illnesses, and why they may not be responding to traditional medical approaches. I’ve reduced many symptoms this way, from allergies to pains to cravings, when I do the “work” of the process.  In my opinion, this book is most effective at powerful insight into the illnesses, which is healing in itself.

 

  1. (Book) Love Yourself: and Let the Other Person Have It Your Way– What I got out of this book for self-healing is a release technique for “letting go” like Hawkins’ but a bit clearer. Both techniques apply not only to emotions, but often toward reducing physical suffering.  With physical ailments so often caused by stress and emotions, ailments will sometimes evaporate over time with enough care given to emotional healing.

 

  1. (Article) 11 Chronic Pain Control Techniques – Spine-health.com’s peer-reviewed web article on mental techniques like “mental anesthesia” that work to alter your brain’s relationship with pain, and relieve it with practice.

 

  1. Other “energy” or psycho-spiritual methods that have helped people I know for physical pain include: the Sedona Method, Louise Hay’s works like Heal Your Body, and Emotional Freedom Technique (EFT).