Any advice regarding exercises to strengthen my back..

[gredosman59]

i was a keen cyclist for more than 30 years, but after moving to spain, have not gone near a bike. but tried to take up running a year ago, but started getting pains in my back. so does anyone know of a particular exercise which might strengthen this part of my body

[carmalee]

Have an on going serious back problem - was partially paralysed for a while -had ops -physio -you name it I've had it -recently borrowed a Pilates video from a friend and haven't looked back since - absolutely fantastic -my back's in better shape than its been for years - can thoroughly recommend.

[Velvetee]

Perhaps you have postural problems causing you pain, could be your matress, lots of reasons why people have back pain, so you may need to investigate the reasons.

You can try doing Back Extensions for lower back. Press Ups for upper back. However, there are loads of different exercises you can do to strengthen the back muscles.

[gredosman59]

sorry velvetee, what exactly are back extensions, hope it doesnt involve surgery
and thanx for the other suggestions.

[Velvetee]

Back Extensions can be done lying face down on a hard surface, with a exercise mat under you. Place your forehead on the backs of your hands, palms facing floor, keep hands on forehead and raise the upper body a few inches off the floor. Legs and feet should remain on the floor.

Try doing the "Cat and Camel" too, This is where you are on your hands and knees, hands positioned directly under the shoulders, back in neutral (neither rounded nor arched) head should be in line with the neck, now hunch your back up, pulling the abs in, hold position for 10 seconds, then release, back to starting position. Repeat a further 4-9 times.

Try working on your core strength too, a strong back is reliant on strong abs and core. As someone else mentioned, Pilates is very good for back problems and wonderful for improving core stability.

[Ed Strong]

Might be a bit late in joining this thread (only pop in and out when I have the time) but if you can, join a core stability class. This involves doing exercises using a large ball. I used to suffer with muscular back pain. I never knew when it would strike. The back muscles would go into spasm just when they felt like it, but since doing a class once a week for the last 18 months I've not had one twinge because you strengthen and retrain all the muscles that help support your spine. If you can't get to a class they supply an exercise DVD when you buy one of the core stability balls. I know Argos do one. However, I'm of the opinion that a well run class will make sure you do the exercises properly and also make the exercises harder as you get stronger.

[gredosman59]

hi edstrong. i dont live in the uk, but living abroad at the moment, cud i buy this ball online i wonder, and would it be called a core stability ball??

[sara3]

I think Pilates is what you're after.. it strengthens your core muscles.

[gredosman59]

would a kirsty gym ball from argos do the trick?