Yoga for Strengthening Lower Back...

Sit in front of the yoga ball. Position the ball in front of you and lean your tummy on the ball with your torso hanging off the front of the ball a bit. Have your legs straight behind you. So... basically you're a plank sitting on a ball... like a teeter-totter. Put your hands on your hips with straight posture. Lift your torso up and back (like a reverse crunch). Repeat slowly. Hold position as you pull back briefly, then slowly release to the straight position.

This will build abs and back muscles. This is important because the two muscles support each other in any movement. Have a strong back and weak abs could still cause back strain.

If you don't have a yoga ball, you can also buy a huge plastic ball in the toy section at Wal-Mart or any kids store for about $5.00. It's not quite as sturdy, but it gets the job done. Plus, the kids can play with it in the meantime!

I can probably explain better on the phone if you're not quite sure what I'm saying.

www.myspace.com/staceefrane
http://staceefrane.getthisoffer.com/1

Hi T.-

I have had luck with yoga both during and after my pregnancy. It strengthened my core and helped me remain flexible so I didn't feel like I was tightening up.

I also LOVED water aerobics. It allows you to go at your own pace and the classes are small so the instructor can help you with specifics of the moves. The hard part can be finding the pool but it is fun to try if you get a chance.

Good luck! I hope your back gets better!

I have a DVD called "Yoga for a Strong and Healthy Back" and it's great for strengthening your stomach and back!

http://www.amazon.com/Yoga-Zone-Strong-Healthy-Back/dp/B0...

Hi T.! I am a physical therapist and mom of 3. Yoga is great for flexibility and relaxation. And flexibilty in the back is very important. But for strengthening you will need to do core stabilization exercises. I really like the big stability ball. You can also do pilates floor exercises. Windsor pilates is one that I enjoy doing myself. Strengthening the core muscles will support the vertebrae of your spine and prevent them from getting out of alignment or possibly slipping a disc. Be sure you are using proper body mechanis when lifting and bending. You can "search engine" proper body mechanics. The most important thing is to brace your tummy and back, keep your back straight and do the lifting with your legs. I truly hope this helps and please don't hesitate to contact me if you have any other questions. Good luck! A.

I have been a beginner at yoga for the past couple years, I love it! I also wrote a report for my college english course on the benifits of yoga i would be happy to email you a copy. if you would like it get back to me.
L. H.

I have a bad back too. I tried Pilates and that worked well. Recently I joined Curves and that has done more than anything else ever has.It is a combination of cardio and strength training. Just be careful and take it slow. I would definately talk to your doctor too to see what they think. Good Luck.

I've done a lot of yoga but only rid myself of lower back pain after I joined a gym and strengthened my abs. There are yoga postures that strengthen your core but for me it was a regular workout with crunches, leg lifts, etc.

I have lower back problems and my doctor gave me a little booklet called Back Exercises for a Healthy Back-Your 15 Minute Workout. There are 20 different exercises in it (i.e, pelvic tilt, hip lift, elbow press, neck tilt, etc.). If you are interested, let me know and I can scan and email the exercises to you.

Whenever I am having back pain, I do the exercises and they really help out.

Hi, I have had lower back pain too... it seems like it will never go away! But, I did pilates and I LOVE it!Not only does it strengthen your core, which helps your lower back, the rest of your body takes on a more sculpted look. A strong core (abs and such)is the key. Just 20 mins. a day a few times a week and you will see and feel a difference. If you want to try Yoga( which I also love), you can watch it on the Fit tv channel ( ch 72 on Time Warner Akron),it's called Namaste Yoga and it comes on several times a day. Happy stretching!

Yoga is very good for your back. I took yoga and it helped me alot.

Hi T. -

I work with physical and occupational therapists and one recently told me that yoga did help her chronic back pain. I suffer with a dull chronic lower back pain myself and just recently had a sharp pain that was so bad I had to miss work. This therapist friend of mine goes to yoga classes a couple times a week. I think she said she goes to the Fishers YMCA. I live in Westfield, so that's a little farther for me to go, but it's closer to you. Hope that helps.
C. ~

If Yoga isn't your thing also look into pilates!

Yoga has helped my lower back. I have had the same issues with working out, and they suggested I do yoga. It is improving.

Many times, if your hamstrings and hip flexors are tight, it pulls on your lower back..I speak from experience:( Work on those muscle groups also, do some good stretching. I don't do much yoga sorry, just cardio and weights. If you work out at a gym, ask one of the trainers they should tell you also.

Hi T....I wqas having pain daily in my lower back that became so severe I started seeing a therapist...he introduced me to the Mckenzie Method of physical therapy and exercises for back and neck pain...I've done them faithfully for the past four years and am pretty much pain-free. You can get the books on line through Amazon.com for $10.00. The title of the book is Treat Your Own Back by Robin A. Mckenzie. I hope this gives you the relief you're looking for. K.

Have you tried hyperextensions with and without weights? There are a ton of websites to go to for back training exercises, just google it. T-nation.com has a bunch of good exercises but the site it kind of difficult to navigate.

I have been a Yoga instructor for about 8 years and there is nothing better for helping out sore backs. There are many kinds of yoga, but I would suggest a beginner's class for at least a few weeks. You really gain great strength in all areas of the body by practicing yoga. I'm not sure where you are located, but there are some great studios in Beachwood, DOwntown, and Rocky River. You can google yoga in Cleveland. Best of luck to you.....Namaste!

H. C.

Deadlifts are deadly for your back! Yoga is the way to go and strengthen your core.

I've done yoga and pilates for about 7 years now, and highly recommend it for keeping your lower back in shape and the rest of you limber. It's difficult to really explain how to do them verbally. I would recommend getting a video - you can even find them in the library. There are lots out there for beginners. You can also find videos and pics on line that describe them pretty well. That way you can see someone actually doing them. I'd also recommend steering clear of the deadlifts, especially if you've been straining your back.

Lucy