Watch Your Back

Nine Proven Strategies to Reduce Your Neck and Back Pain Without Surgery
Hardcover Book
Hardcover Book
Immediate Access
The spine is the core of your well-being—but modern life is tough on your back. Good news: renowned spinal and orthopedic surgeon Dr. Ken Hansraj has created a holistic method that can restore your spine’s good health without relying on medication or surgery, with nine easy-to-use strategies for everyday use.
Full Description

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.
Format Details
Hardcover Book eBook
Contents Hardcover Book (320 pages) eBook (320 pages)
Dimensions 6 x 9 inches
Product Code BK06471 BK06471W
ISBN Number 978-1-68364-956-4 978-1-68364-957-1
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Ken Hansraj

About Ken Hansraj

Ken Hansraj, MD, is a spinal and orthopedic surgeon with more than 20 years’ experience specializing in preventative medicine and using minimally invasive approaches to spinal care when possible. Well known for his work on “text neck,” he has appeared on CNN, CBS, FOX, NBC, ABC, and NPR. He was named one of America’s most compassionate doctors in 2020 by Vitals, and lives with his wife and son in Rockland County, New York.

Author photo © Jeff Karg