Lower Back fitness

[omahajack]

Is there a good series of on going strengthening and fitness with people with lower back issues. I have a bulging disc from time to time that periodically goes out.

 

Any good strengthening tips. I hear Pilates/ Yoga is good for this.

[dmagalhaes]

There's two that I do:

Lay face down on a large excercise ball, suck in your stomach and raise your leg and hold for 10 seconds. Alternate 10X.

Get on hands and knees and raise left arm and right leg and hold for 5 seconds. Alternate 10X.

[frozyn]

Yoga does have a few things that will help you out. Before you try anything, though, make sure you take it light. You can hurt yourself worse than you were before if you don't take things easy. It's like most things, really, but this is your health.

 

Okay, mother-like rant over, there are a couple Yoga positions that might help.

 

1) Start this one sitting down, with your feet stretched out in front of you. Bring your right foot up, and cross it over your left leg, placing your right foot next to the knee of your left leg. Then, cross your left arm over and place it against your right knee. It should touch the knee just above the elbow. Then slowly and lightly push your left arm against your right knee, twisting your back. Repeat with the left side.

 

2) This one focuses more on your upper-back at first, but as you become more flexible, will strengthen your lower back. Lay flat on your back. Bring your right knee up toward your stomach. Pull it gently toward you with your left hand. Then, place your right arm flat on the ground at a 90 degree angle to your body. Then, slowly twist your lower body toward the left, keeping your right arm on the ground. You won't be able to pull your right knee all the way to the ground, but that's the goal (one that may take months to achieve).

 

 

For both of these things, make sure you keep an even pace of breathing. Try and do it in a quiet place if you can, and focus on what you're doing. And most importantly - take it slow. I've been doing Yoga for two months now and cannot get my knee to touch the ground on the second one. Stretch yourself only to the point where you start to feel the muscle pull. With time, that point will move farther and farther.

 

[/Fake Training-Guru mode]

 

Hope it helps! If you're really serious about Yoga, I'd encourage you to find a local class or trainer who can take you through more of a regimented workout. They'll be much more knowledgeable than me (at least I'd hope so) and will be able to help you more.

 

EDIT - http://www.yogajournal.com/poses/posefinde...mp;x=7&y=15 Has a bunch of poses for lower-back strength.

[rfs55044]

I too suffer from lower back pain and have for most of 10 years. Been to a bunch of Chiropractors and they have given me good exercises I do every morning. Lie on bed and cross over one knee on my other leg and then grip my straight leg at the knee and hold for 10 sec 3x on each side. Really has helped my flare ups.

 

A new thing I just started taking is actually a 100% natural fruit juice called Mona Vie. www.mymonavie.com/rfsenterprises. I take the Active blend with Glucosomine that has really relieved a lot of my pain in all my joints. No longer popping advil/aleve all day and on the course. The company sells through direct marketing so only avail thru distributors which I am one. Endorsed by Bo Van Pelt of the PGA. I was introduced to the product a month ago from a friend of his sisters.

 

Best of luck with everything.

[ParkviewSounds]

They have the Superman move similar to one of the posts above but with both arms and legs at the same time. It is kind of like a reverse crunch.

 

Lay down flat on your stomach and lift your arms and legs at the same time, crunching down on your lower back. Your arms and legs should be as outstretched as possible. Hold for three seconds and repeat 10x.