NEED BACK STRENGTHEN EXERCISES!!!

iVillage Member
Registered: 03-27-2003
NEED BACK STRENGTHEN EXERCISES!!!
2
Sat, 02-28-2004 - 7:26pm
Help! I'm in desperate need of back strengthening exercises. Does anyone know of any or know of a website where I can find some?

I bought a child-carrier backpack and after wearing it for about 20 minutes my back was killing me and still hurts now. I had planned on taking dd hiking this spring, but I MUST strengthen my back first.

Thanks

Sarah

iVillage Member
Registered: 11-04-2003
Sun, 02-29-2004 - 12:14am
Where in your back does it bother you? Upper, midback, or lower back? For lower back a simple one is called an aquaman (or superman for the harder version). Lay face down on the floor or you can use your bed, a mat, etc. Straighten your arms so they are in front of you (stretched out above your head) and legs are out straight. Lift your left arm and right leg off the ground (you only need to raise them a couple of inches). Hold for a second or two and switch arms and legs. Try to work up to 2-3 sets of 15-20 reps. To make it harder do supermans. This time instead of lifting one leg and one arm, lift both legs and both arms (including shoulders) at the same time (only a couple inches). Also you can lift just your arms, shoulders and chest(slightly), or just your legs together to vary the exercise slightly. WHenever you do ab exercises you should do low back exercises to even things out and get a strong core all around. Also plank positions used for abs also use your back to stabilize your body and can be a good addition.
iVillage Member
Registered: 03-26-2003
Sun, 02-29-2004 - 12:20am

Sarah, I have a few ideas but it might be hard to explain them to you.

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