How to Fix Back Trouble

As a former hoop player and still an avid squash player, I have a rather precarious back. In my senior year of college during hoop season, I ruptured L3, L4 and L5. Yikes! Then I ruptured the disks again in 1998. Still no surgery and I am able to be very active with only minor flairups. As my wife says when this occurs, "You are crooked again." Given that several people have been complaining of bad backs, I thought I would post my preventive actions.

First and foremost I swim at least three times a week. Freestyle only. If you are not a good swimmer no big deal, simply use a pull-buoy found at most swimming pools and stick between your legs and then your legs will float and the swimming will work only your upper body and abs. Once you improve your swimming you will be able to use the pull-buoy less and less.

Notice above I talked about working your abs in swimming. This is key to improving a weak back. You have to work the abs constantly. I do 100 situps each day. They are done slowly and the impact needs to be felt. Here are my ab exercises.

1.Lie flat down on the floor with back on the floor. Bring legs a 45 degree angle with 45 on the floor. Press small of back into the floor ten times holding for three seconds then releasing for three seconds. Repeat 10 times.

2.Next remain in the same position and put hands on ears and slowly raise upper back of the floor ever so slightly. Hold for three seconds then release to the floor. Repeat 15 times.

3. The third exercise to to remain in the same position and fold arms across chest and then slowly raise back off the floor ever so slightly. Repeat 10 times.

4.Fourth, remain in the same position and now put hands on thigh and slowly move hands up to knees while raise head and shoulders off the floor. Repeat 15 tiimes.

5.Fifth, remain in same position and now join hands stretched between knees. Again slowly raise pushing hands through the knees. Do this 20 times.

6.Last do 30 crunches.

In terms of back stretches, there are also several great exercises. They are as follows:

1.Lie on the floor bring knees to chest. One at a time. Then both together. 10 times.

2.Hurdlers stretch. Butt on floor. Right leg out and bring left leg to 45 degree angle and put left foot into crotch area and on the right inner thigh. Reverse legs. 5 times.

3. Do the Kraus Weber exercises religiously. They are as follows:
a.Lie on side and bring upper leg up to the chest. Switch legs. 8 times.
b.Lie on stomach and pull butt checks together and hold for 3 seconds. 8 times.
c.Hands and knees on floor. Raise upper back like a cat arching its back. 8 times.
d.Lie on the ground with feet on the floor and the lift butt off the ground.

That should do it for now.