I've injured my lower back (sacroiliac). What exercises can I do to strengthen it?

--marcus

I want a firmer stomach, but I have a back injury that stops me from doing crunches. Any suggestions?
--sandy

Since these are similar questions with similar answers, I've decided to address them together. It sounds as if you need to make your back stronger before you try crunches, sandy. Part of the way to a healthy back is through abdominal strengthening, marcus. Many people have difficulties with their backs, and weak stomach muscles are often part of the problem. Ironically, we can strain our back muscles while doing abdominal work. It's a catch-22 situation.

I don't know how serious your injuries are, or if either of you have sought professional help. You should see an orthopedic surgeon or physical therapist who can evaluate your particular situations and recommend a course of action. In most cases, a combination of back strengthening, stretching and abdominal strengthening is the way to help an ailing back. We call this conditioning the "core" muscles, because your back and stomach muscles must stabilize your torso, and it really is the key to enhanced athletic performance, as well as injury prevention and greater overall fitness.

I'll outline a couple of simple exercises that you'll probably be taught once you get some professional guidance. Get an exercise mat, or put a couple of bath towels down on a carpeted floor.

1. Start out lying on your back with both knees bent and your feet flat. This is the basic position for all abdominal work and the elementary back stretches. Raise one foot off the floor, and bring your knee to your chest. Gently pull your knee toward you with your hands, and hold it for a few seconds. Slowly release your knee and return your foot to the floor. Do the other leg. You can go back and forth doing this simple stretch two or three times, holding your knee for up to thirty seconds.
   
   
2. Start in the same position as before, but hold your arms straight out to the side with your palms facing up. Keeping your knees bent and your feet together, let both knees drop to the floor on the same side while you let your head roll to the opposite side. Don't try to adjust your legs to make one rest perfectly on top of the other -- let them fall where they may. Just breathe and try to relax for up to thirty seconds. Roll your legs and head back to the center, and right on through to the opposite sides. You can also do this two or three times on each side.
   
   
3. Go back to the starting position. Place your arms alongside your body with palms facing down. Try pressing the small of your back flat against the mat as you contract your stomach muscles while exhaling. Hold that for one or two seconds, relax and inhale. Repeat this ten or fifteen times and repeat the first two stretches afterward.

To learn more about stretching your back muscles and strengthening your core, read Sport Stretch by Michael Alter and Stronger Abs and Back by Dean and Greg Brittenham. Both are available from Human Kinetics (800-747-4457). But don't try to do it on your own. Sandy and marcus, get some professional assistance.

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