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10 Minutes To A Healthy Back

Nothing can make you feel old and vulnerable faster than a bad back. And if you know that feeling, it's a small consolation that four out of five adults share it at some point.


But, only a small percentage of back problems are serious. Eighty percent of all lower back pain is simple muscle strain. More: Such pain almost always develops —that is, the moment your back "goes out" is the result, not the cause. And the cause is more often years and years of bad back habits.

So, what can you do to turn the odds around? That's what's on the next few pages—a ten-minute, ten-stroke formula to prevent a back problem from developing in the first place. A little daily back attention at home, at work, while exercising can keep your back young for a long, long time.


A healthy back will stay that way thanks to the supporting cast of strong and flexible muscles. That's why this simple routine zeroes in on key back-stabilizing muscles in your torso and legs.


Results: trimming the middle and straighter posture, back pain prevention, and relief.


You'll need plenty of space to lie down, an exercise mat or soft surface, a small towel, a cord or belt—and ten minutes a day.


LOW-BACK LOOSENER: Lie on your back with your right leg straight. Keep your left knee toward your chest with your hands on the back of your thigh. Hold for ten seconds. Repeat on the other side.

HIP EXTENSION: Lie on your back with your right leg flat on the floor. Bend your left leg toward your chest. Grab your left knee with both hands and pull your leg up and across your body toward your right shoulder. Hold for ten seconds. Repeat on the other side.

FRONT BODY EXTENSION: Lie on your stomach with your hands under your shoulders and elbows bent. Push up and raise your shoulders/arms to straighten your chest as much as possible while keeping your hips in contact with the mat/floor.

FRONT HIP STRETCH: Kneel on the towel with your left knee and place both hands on your right thigh and bend in front of you. Keeping your back straight, drive your hips forward until you feel a stretch in the front of your left thigh. Do not allow the right knee to bend behind the right leg. Hold for ten seconds. Repeat with the other leg.

BACK THIGH STRIKE: Lie on your back. Keep your legs straight. Place a cord or band around the heel of your right leg and raise your straight leg until you feel a stretch in the back of your thigh. Hold for ten seconds. Repeat with the other leg.

LOWER BACK STRENGTHENING: Lie on your back with your heels close to your buttocks. And lift your buttocks and lower back off the floor until your thighs and back are in a straight line. 

TIGHTENING: Lie on your back with your knees bent and your heels close to your buttocks. Reach your hands between your thighs. As you exhale, roll your head and shoulders up until your shoulder blades leave the floor. Hold for ten seconds.

WAIST SHAPER: Lie on your left side with your legs bent at your sides and knees bent. Lift your head with your shoulder until your left shoulder leaves the floor. Hold for ten seconds. Repeat on the other side.

FULL BACK STRENGTHENER: Lie face down, arms by your sides. Exhale and lift your shoulders and chest off the mat/floor.

LOWER RELEASER: Lie on your back with knees bent, heels close to buttocks, shoulders flat, and arms out to the sides. lower your knees to the left and rotate your hips and lower back. Hold for ten seconds. Repeat on the other side.

, with many other ideas receiving honorable mentions.

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