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4 Exercises for a Healthy and Strong Back

September 30, 2008

Bird Dog

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by POPSUGAR Fitness 2

While on your hands and knees, extend one leg and the opposite arm so that they are parallel to the floor. Hold this position for 10 seconds, and then repeat with the opposite arm and leg. If your kneecap hurts from digging into the floor, fold up a towel and place it under your knee.

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by POPSUGAR Fitness 2

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2 Comments

GlowingMoon 4 years 34 weeks

Wow, Jessie. You poor thing. Your injuries sound painful. I used to have lower back problems, too. For me, it was due to muscles, not nerves or spinal bones. What helped me tremendously was taking dancing classes, which strengthened my core, and taught me proper posture to take the pressure off my back. I notice that I keep that posture even when I'm not dancing. I maintain good body alignment when I'm walking, sitting, and performing other exercises. My lower back pain practically disappeared. I have to give credit to my excellent dance instructor. Whenever I slouch a little, I hear her voice in my head, commanding me,"Lift your ribs! Chin up! Shoulders back!" LOL

jessie 4 years 34 weeks

:oy:...i threw my lower back out a few years ago picking up a stuffed animal...bent over then...all sudden couldn't move...i had popped a disc and herniated a few others. the one that popped had actually fragmented and when it did the fragmented pieces landed on a nerve that went down my left leg...would make it go tingley and numb at times. after two years the back problems went away...i chose not to have sugery. but then i ended up with nerve damage to my leg. i like the doing the camel exercise....makes my back feel good.