Low-Back strengthening while watching TV or Movie.

As the aging process is inevitable, so to is the fact that bone strength and muscle elasticity decreases with age, expecially within the low-back. Low-back pain is the most common cause of job related disability in America and citizens will spend an estimated $50 billion dollars each year to treat low-back pain (NIH).

Below I will explain just a few strengthening and strectching exercises that can be incorporated into daily TV watching or movie watching. Also, the movements are great to do when watching the Buffalo Bills on Sunday, as they can reduce stress and trauma that come from watching this team. Simply lie down on the floor with enough support as to not bother your spine.

1. LOW BACK STRETCH: While face up on the floor, bring both knees to your chest while bringing your feet off the floor. Try and hold the position for 6-10 seconds and slowly release your legs back to the floor. The key is to make the movement be as controlled as possible, try not to jerk or make quick subtle movements especially after another Bills miscue. Just breathe and stay relaxed.

2. TORSO STRETCH or COBRA: While on your stomach place your hands a little more than shoulder width apart and while keeping your hips and lower body on the floor, raise your upper body, if you feel any pain STOP. Try and hold for ~ 10seconds. Also, if your low-back is really tight try placing both forearms on the floor and slowly lift your upper body.

3. Prone (Face down) BACK EXTENSIONS or SUPERMAN: While lying face-down on your stomach slowly and simultaneously raise your opposite hand and opposite leg while keepong your head in line with your spine. For example, raise your right hand and left leg slowly and slowly release to the floor, then raise your left hand and right leg. You don;t need to come far off the ground, just slightly more than the natural alignment of your back. Try and do 3 sets of 10 repetitions on both sides.

**A quick note on acute trauma related back pain is it is best to skip these exercises and instead apply ice to the affectded area of the back a couple times a day for 20 minutes. Do this for the first 3 days and after use heat to treat the area. If you do not experience a reduction in pain or inflammation, you likely will need to visit a doctor or alternative health care provider.

To a healthy back. J. Felsen