Exercise May Ease Pain


January 2, 1999|DR. PAUL DONOHUE

Dear Dr. Donohue: My problem is that the simplest exercises hurt my lower back. I have been told I need a stronger back to eliminate pain but have no idea where to begin. Numerous girlfriends have the same complaint. We need your advice. -- D.H.

Dear D.H. : Don't do any back exercises until the cause of your back pain has been found. Most back pain yields to tincture of time. However, recurring back pain or pain lasting longer than two weeks demands an examination.

Once the doctor gives a go-ahead for exercise, then start a stretching and strengthening program.

Begin by raising your arms overhead as though reaching for a book on the top shelf of a bookcase. To increase the difficulty of the exercise, put one foot in front of the other and rise up on the toes while lifting the arms. Change foot position and repeat five to 10 times.

Next, lie on the floor or bed with legs straight out. Grab hold of the back of the left thigh, bend the left knee and pull the thigh toward the abdomen. Hold that position ten seconds and repeat with the right leg.

While still lying down, bend the knees so the feet are flat on the floor or bed. Pull in the abdominal muscles and pinch the hips together. Hold that position for a count of five and repeat 10 times.

Don't neglect abdominal muscles. Weak abdominal muscles are often the source of back pain.

Dear Dr. Donohue: My problem is calluses on the bottom of my feet. Please inform me how to get rid of this very hurtful situation. -- M.W.

Dear M.W. : Calluses are signs of friction and irritation. Searching for a cause of the friction is the only way to prevent calluses. Often the cause is a poorly fitted shoe without enough shock-absorbing padding.

Start the callus elimination program by purchasing callus pads, available in most pharmacies. Wear two pair of socks to eliminate friction.

For the callus that has formed, soak your feet in warm water for 10 minutes. Then with a pumice stone pare away layers of the thickened skin. Don't draw blood, and don't shave the callus with a razor blade.

If, in spite of a callus prevention program, they return, consult a podiatrist.


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