Back strengthening exercises?

iVillage Member
Registered: 03-25-2003
Back strengthening exercises?
17
Sun, 05-23-2004 - 4:07pm
First, allow me to say "ouch!". I've been doing a lot of bending, stooping and carrying (yard work, housework) in the last few days and my lower back is really sore. I woke up this morning and could hardly straighten up ....and even though it got better after I sat for a bit with an ice pack, it was hurting when I tried to walk the dog. I seem to be rather susceptible to lower back strains - probably mainly due to the excess weight - and I'm wondering if anyone can suggest any simple strengthening exercises I can do? I saw an article the other day in "Woman's World" on lower-back exercises, but I don't think I'm going to be able to do THOSE moves for a good 50 pounds or so! I know I don't have any more serious problems with discs or anything - it's just regular over-use strain.

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Avatar for brens2boys
iVillage Member
Registered: 03-29-2003
Sun, 05-23-2004 - 5:13pm
Ouch!Lower back pains are wretched!I used to throw my back out all the time and what my DH's friend told me to do(he's a massage therapist),was first and foremost,drink lots of water(keeps the muscles hydrated),make sure you keep you legs muscles stretched(calves and back of your leg)toe touches are good.For you lower back I like two yoga poses...the cat pose and the cobra pose.Cat pose is when you are all on all fours and you arch your back up like a cat(my DH's Dr. told him about this one),and cobra pose is when you lay on your stomache flat,and slowly lift you upper body off the floor(it can be done without hands at first,but eventually you can use your hands to life your upper body up,just never to the point of pain).

Those are the ones that I use and seem to work...can't remember when the last time I threw my back out,I do know it's been well over 5 years though.

iVillage Member
Registered: 03-12-2004
Mon, 05-24-2004 - 1:24am
Hope your back is already doing a little better by now. I've had back trouble for years, all sorts of stuff, herniated discs, bulging discs. But one of the simplest things a physiologist, who is a medical doctor, told me when I was going for physical therapy was to hold in the stomach. I asked for how long and he said always! That helps to strengthen the back muscles and gives you very good posture. Of course I don't always remember but I do try. It can't get any easier and if nothing else your posture is great! It's not fancy but maybe it can help.

Gerry

iVillage Member
Registered: 03-26-2003
Mon, 05-24-2004 - 9:39am
Sorry to hear that!

  Shawna-- Proud Cl for 100 Pounds or More to Go 

iVillage Member
Registered: 04-16-2004
Mon, 05-24-2004 - 9:53am
I would suggest back extensions. A lot of the exercises described here have been back stretches, not necessarily for strengthening. If you have an exercise ball, lie on it on your stomach with your feet braced against a wall and lift, but keep your neck neutral and looking down at the floor. This exercise can also be done on the floor, and can be modified to greater difficulty by holding on to a weight plate.

http://www.onlinefit.com/health/index.cfm/Exercise/379

Abs and back are a muscle pair (antagonists) and BOTH need to be strengthened in order to see the greatest results.

iVillage Member
Registered: 05-11-2004
Tue, 05-25-2004 - 8:42pm
have a nice day.


Edited 5/25/2004 10:19 pm ET ET by dramaqueentoo
iVillage Member
Registered: 01-05-2000
Tue, 05-25-2004 - 8:45pm
OMG you are too much
iVillage Member
Registered: 03-26-2003
Tue, 05-25-2004 - 9:54pm

That is very rude.

  Shawna-- Proud Cl for 100 Pounds or More to Go 

iVillage Member
Registered: 10-31-2003
Tue, 05-25-2004 - 10:08pm

BooHiss - this was one of the rudest comments made in a long time.

iVillage Member
Registered: 10-31-2003
Tue, 05-25-2004 - 10:11pm

Some help perhaps..........


Make sure you have good shoes - that will help a lot.


Here is a great website you might find helpful.

Avatar for brens2boys
iVillage Member
Registered: 03-29-2003
Tue, 05-25-2004 - 10:22pm
OMG! Are you a chicken or what?!?! You come here and belittle and make horrible comments,then come back and delete your post so you can look like you did nothing wrong! Gosh are you an idiot!I'd say much much more,but I know you'll go crying to Ivillage just begging that my post be removed....you are such a little person.Go crawl back under your rock where you came from!!!!!!!

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