Back Attack

By Mark Harrison

Even relatively minor back problems can keep you from gardening, lifting your groceries out of the car, and certainly exercise. Try these moves to keep your spine stronger, longer.

Four out of five adults have at least one bout of back pain sometime in their lives, according to the Mayo Clinic. In fact, back pain is one of the most common reasons for health care visits and missed work. Here, Jose G. Martinez Jr., a 24 Hour Fitness trainer in Pearland, Texas, recommends these spine-saving and -strengthening steps to spare you the pain.

Stretch It to Flex It
Most back issues originate with poor posture, which create flexibility limitations and other problems, according to Martinez. And while flexibility requirements differ from sport to sport, the need to stretch your back muscles is universal. Yes, that means you have to stretch. Try this surefire move.

Knee Tuck Stretch
Lying on your back, hug your knees to your chest and hold for 20 seconds. Then repeat. For an enhanced effect, slowly rock back and forth for three to five reps.

Hit the Floor
“Most people go right to the lower-back extension to try and strengthen those muscles,” says Martinez. But if your core isn’t strong enough, that’s either a waste of time or a recipe for disaster. Start strengthening your lower back with this two-pronged floor routine.

Supermans
“They’re exactly what they sound like,” says Martinez. Lying face down with your arms extended over your head, lift your torso, arms, and legs off the ground, and hold for 20 seconds. Start with two to three reps.

Bird-dogs
On all fours, extend your right arm and left leg up off the floor, in line with your back. Hold for 1 to 2 seconds, and switch to the other arm and leg. Start with two sets of 10 to 15 reps.

Get 3D Strength
“When you hit a forehand you’re working in multiple planes of motion,” says Martinez. “And that’s how you have to train, too.” Consult with a trainer about how to add a sport-specific twist to your own workout. Martinez recommends the one-arm cable row as a good place to start. With your chest out and your shoulders back, using a medium weight (about 12 to 25 pounds), pull the cable in toward your belly button until your shoulder blades contract together. Then twist your upper torso to the left. Pause, untwist, then retract the cable—all at a speed slower than you pulled the cable out. Switch
sides and repeat.

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