Yoga for Strengthening Lower Back...

Hi T.-

I have had luck with yoga both during and after my pregnancy. It strengthened my core and helped me remain flexible so I didn't feel like I was tightening up.

I also LOVED water aerobics. It allows you to go at your own pace and the classes are small so the instructor can help you with specifics of the moves. The hard part can be finding the pool but it is fun to try if you get a chance.

Good luck! I hope your back gets better!

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I have a DVD called "Yoga for a Strong and Healthy Back" and it's great for strengthening your stomach and back!

http://www.amazon.com/Yoga-Zone-Strong-Healthy-Back/dp/B0...

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Sit in front of the yoga ball. Position the ball in front of you and lean your tummy on the ball with your torso hanging off the front of the ball a bit. Have your legs straight behind you. So... basically you're a plank sitting on a ball... like a teeter-totter. Put your hands on your hips with straight posture. Lift your torso up and back (like a reverse crunch). Repeat slowly. Hold position as you pull back briefly, then slowly release to the straight position.

This will build abs and back muscles. This is important because the two muscles support each other in any movement. Have a strong back and weak abs could still cause back strain.

If you don't have a yoga ball, you can also buy a huge plastic ball in the toy section at Wal-Mart or any kids store for about $5.00. It's not quite as sturdy, but it gets the job done. Plus, the kids can play with it in the meantime!

I can probably explain better on the phone if you're not quite sure what I'm saying.

www.myspace.com/staceefrane
http://staceefrane.getthisoffer.com/1

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I have been a beginner at yoga for the past couple years, I love it! I also wrote a report for my college english course on the benifits of yoga i would be happy to email you a copy. if you would like it get back to me.
L. H.

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I have a bad back too. I tried Pilates and that worked well. Recently I joined Curves and that has done more than anything else ever has.It is a combination of cardio and strength training. Just be careful and take it slow. I would definately talk to your doctor too to see what they think. Good Luck.

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Hi T.! I am a physical therapist and mom of 3. Yoga is great for flexibility and relaxation. And flexibilty in the back is very important. But for strengthening you will need to do core stabilization exercises. I really like the big stability ball. You can also do pilates floor exercises. Windsor pilates is one that I enjoy doing myself. Strengthening the core muscles will support the vertebrae of your spine and prevent them from getting out of alignment or possibly slipping a disc. Be sure you are using proper body mechanis when lifting and bending. You can "search engine" proper body mechanics. The most important thing is to brace your tummy and back, keep your back straight and do the lifting with your legs. I truly hope this helps and please don't hesitate to contact me if you have any other questions. Good luck! A.

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