Relief for an Aching Back

A while back I gave my medical doctor a copy of my first book, Pushing Yourself to Power, and the other day he told me he has been using one of my favorite Isometric exercises to help certain patients who have bad backs. It is a simple exercise that strengthens the back muscles and is also excellent for stretching and limbering up. Many of his patients have reported phenomenal relief from back soreness. I am not offering this as medical advice (always check with your medical practitioner regarding your physical health), but I am offering this as an effective exercise for strengthening your back muscles.

My doctor modified my exercise to be developed at your own pace and to be done regularly for rest of your life. Here’s how it’s done. Place an open newspaper on the floor (for a clean place for your face and to read while doing the exercise). Lie on your stomach with your hands at your side and get comfortable for 10–20 seconds. Then lift your chest up off the floor so you can read the newspaper. Hold this position until you are tired, then lie back down on the floor. Completely relax! Let your body melt into the floor and rest for 20–30 seconds. Repeat the lifting and relaxing for a total of three times.

Do this every day for a week and listen to your body and back. If you feel okay, increase the workout by bringing up your hands into a “stick ’em up” position. Now lift your chest and hands and hold it with a stopwatch in your hand to click “on” as you lift up and click “off” as you relax. Repeat three times and note the combined total time. The next day, lift a total of two seconds longer. Continue adding two seconds every day (which makes for an additional minute every month) until you are able to lift for a total of five minutes.

Continue five-minute lifts every other day . . . forever! Keep your back muscles strong, and your body will thank you for it.

About John e. Peterson:

JOHN PETERSON, internationally renowned strength and fitness coach and creator of the Transformetrics™ Training System, knows the painful reality of struggling to overcome physical adversity. At the age of four John was a victim of the dreaded disease polio, which left him with horribly misshapen legs that doctors were forced to break and reset—all without anesthesia for the ...

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no3rdseat wrote...
"Relief for an aching back"
May 28 2009
This is a really good exercise. My chiropractor recommended them to me. I asked her how long I need to continue doing them and her reply was, "The rest of your ...
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... life!"

Rick Stewart
Silver Spring, MD

Anonymous wrote...
"Do the hips stay on the"
Apr 28 2008
Do the hips stay on the floor or not?
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