I have lower back problems and I find a lot of exercises difficult to tolerate. Do you have any suggestions that might help me tone my trouble areas (hips and thighs) that will not put a strain on my lower back?

-- Joeyshunny

It's going to be hard to do many exercises without affecting your lower back, Joey. The muscles of your lower back, along with your abdominal muscles, are always working to help stabilize your torso. Many of the traditional floor exercises that target the hips and thighs are going to be tough for you to do right now.

Recumbent stationary bicycles seem to be easier to use than traditional upright bikes for people with lower back pain. You can do your cardiovascular work on one of these and also get the leg strengthening benefits of cycling without putting a strain on your back.

Steppers are great for tone in the thighs. Many people feel strain in their lower back when using these machines, but that's because they bend over at the waist and lean too heavily on their arms. The proper way to use a stepper is to maintain an upright posture, as if you were walking up a flight of stairs. Newer generation models of steppers have handles that encourage you to hold on lightly for balance while stepping with a more vertical attitude.

If the seat back is adjusted properly, using a leg extension machine, which works the front of your thighs (quadriceps), shouldn't cause problems for your back. Select the proper resistance and don't throw the weight up as you raise it and you should be OK.

The leg curl machine, which works the back of the thighs (hamstrings), sometimes poses a problem for people with lower back pain. The classic style has you lying on your stomach while curling the resistance towards your butt with your legs. There's a tendency to hike up the hips when you start to get tired while doing this exercise, which can mean trouble for your back. There are seated leg curl machines which effectively take the hips out of the picture and are easier on the back than the older designs.

At the end of the day, Joey, the key to doing your hip and thigh exercises will remain strengthening the muscles of your torso. You should concentrate on abdominal crunches and other exercises to make your stomach stronger, so it can help your back with the work it does supporting your trunk. Your back needs work also. Most of us start to get tighter in the lower back area as we get older, because of stress and sitting too long at our desks. Stretch your back muscles and strengthen them also.

If you came to my gym, Joey, we would work on your abs and back until they were stronger, and only then would we turn our focus to the hip and thigh exercises.

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