No more back pain

Have you ever tried to bounce up quickly from the couch, only to realize that you cannot stand up completely?

Your back is stuck and so are you.

Should you sit back down or force yourself to stand upright? Should you ice your pain immediately or should you get in a warm sauna till you can schedule a massage? All good questions -- and the answers are important.

More than 50 percent of Americans suffer from back pain that could have been prevented or can be repaired.

If your back is not strong, the rest of your body will suffer. There are two reasons your back can be in pain:

  • Weak lumbar (lower back) or abdominal muscles.
  • Tight hamstring and back muscles.

There are two ways to solve these problems. One is to work the muscles that are weak and to stretch the muscles that are tight. Many people work their abdominal muscles a few times a week but never work their back muscles. Many people work their hamstrings but never work their quadriceps.

Working your lower back is crucial to a strong core. The upper back needs to be worked to keep the body from hunching over. The idea of a complete workout would be to always work the opposing muscle to create an even plane. If one side of your body is too tight, the opposite side will be stretched out. This means that you need to work your chest and back as well as your quadriceps and hamstrings. The muscles do not need to be worked on the same day, but you should always stretch the muscle that is worked on that day.

If you have a job that requires you to sit all day, this may be the culprit to back pain as well. Ask your boss if you can trade your desk chair in for a stability ball to sit on. The stability ball can be used as a chair while working your core muscles and causing you to sit more upright. There are risers for the ball if you cannot reach your desk.

During your lunch break you can use the stability ball for abdominal crunches and lower back extensions. Then you can work your hamstrings and quadriceps with ball wall squats and hamstring curls. When you have completed your exercises, you can stretch all of those muscles as well.

Your work out should take 15-20 minutes and you still will have time for lunch.

The hamstrings are the muscles on the back of your upper leg. To strengthen the hamstrings and gluteus (rear) you can lie on your back with your feet on a ball or on a chair. Lift your tailbone off the ground with your hands to your side and then lower. Repeat this exercise 20 times and then do another set.

The lower back can be strengthened by lying on your stomach on the floor, or on the ball, and raising one leg at a time and lowering it back down. You can also raise the opposite arm at the same time as the leg and then lower it. Do 20 repetitions for each side for two or three sets.

When you are using a ball you can balance your lower body and raise your upper body up and down.

Your muscles are like rubber bands; if they are tight and you try to stretch them they may snap. Make sure to warm the muscles up before stretching and lift slowly when using weights.

Michelle Rotell is a certified personal trainer and fitness instructor. Her column appears on the first and third Sundays of each month. She lives in Temecula and can be reached at


Lower back

1. Lie on the floor or mat on your back and bring both knees into your chest.

2. Lie on your back with your arms out to your side. Bring both legs to one side and look the opposite direction. Repeat to other side.


1. Lie on the floor on your back and bring one leg up at a time. Repeat the other side.

2. Sit upright with your legs straight in front of you. Reach to your knees or feet with both hands. If you are tight, you can bend your knees slightly to bend over.

Fit Tip

A stretch should be held for 20-30 seconds in order for the muscle to relax and release the toxins in the muscle. Take deep inhale breaths and exhale slowly and without force. The muscle needs the oxygen to allow it to stretch effectively and further.

Personal Challenge

Stretch two days a week for 15 minutes. Try taking a warm shower to warm up your muscles, then stretch your hamstrings and lower back.