Conference 7.286::golf

    
    I have a back problem (muscle back problem). The key to help your
    back is to strenghen your stomic muscles. Lower back pain is usually
    caused when your back muscles try to support you torso. But the
    support of your torso is suppose to be done by your abdominal muscles.
    Strengthen your abdominal muscles and your back problem will probably
    go away.
    
    Note: The above recomendation is for muscle problems ONLY. Do not
    do this if it is something other then muscle problem (ie: slipped
    disk, or nerve problems).
    
    Mike

    
    	I agree totally with .1. four to six years ago I had a lot of
    	pain in my lower back area. I haven't any problems with it since
    	I started taking karate. I feel that it is the combination of
    	strengthening by abdominal muscles along with stretching that
    	has been the cure...
    
    	So, like .1 said, if it is a muscle problem try strengthening
    	the abdominal muscles with exercise and perhaps add some stretching
    	for the back muscles also....
    
    	Gene

    Mike or Gene,
    
    Thanks for the info.  The problem is in the lower back muscles.
    What type of exercises do you guys do to strengthen the abdominal
    muscles?
    
    Peter

    
    	Peter,
    
    	My thoughts on exercises for abdominal muscles are as follows;
    	NEVER do complete situps (back for the back), do crunch-ups
    	(legs bent and bring the upper torso up half way), leg raises,
    	an exercise similar to crunch-ups but instead of bringing your
    	head up towards your knees bring it straight up towards the
    	ceiling. Do each of these about 15 times to start and then build
    	up to 25-30. One other exercise/stretch that I found good for
    	my back was to pull the knees into the chest and hold for a
    	few seconds (repeat about 10 times). Add in some stretches like
    	toe touches twisting at the waist, etc... The great thing is
    	that this type of routine is not time consuming...!
    
    	Good Luck 
    	Gene
            

    Gene,
    
    Thanks Gene I can't wait to try it.
    
    Thanks again
    Peter 

    re: .4
    
    True situps can be bad for the back when done wrong, studies show never
    do situps straight legged, have knees bend with feet on floor. Crunches
    are even better for the abdominal muscles but are hard for the beginner
    with abs. that aren't ready for such a work-out. Crunches also take a
    little getting use to the balance.  Oh, I remember falling over or just
    rocking back too far, many times in my early days of crunches. 
    
    Leg raises work on a different part of the abs and are also good
    for the trim look.  Just remember when doing leg lifts, keep your
    head up and look at your feed.  Arms are by your side on the floor
    with the hands flat on the floor under your buttocks to keep the
    small of your back against the floor.  Others for the leg lift position
    are, (all with feet six inches to one foot off the floor), spread
    legs wide - come back together (repeat).  Legs crossings. right
    foot first cross on top, then cross on bottom (repeat). One knee to chest,
    other foot does a solo-leg lift (repeat).  Or there's the old...
    just hold the feet a foot's distance off the floor for a few minutes.
    
    A two-person version of this (I do it with my spouse) is to lay
    down for the leg lifts, have the other person stand so their feet
    are a short distance each side of your head.  Grab their ankles
    and swing (pick) up your feet "fast" to "their" stomach.  They in turn
    (stop your feet from hitting them, but more so) push your feet away
    from them and they go down to the floor --but don't touch the floor--
    stopping them, tighting the abs.  This is for the advanced leg lifters.
    
    Remember with all excercises, the ones that sound hard are the ones
    to work for, not the ones to kill yourself for.  'Tis better to
    keep working out a little than get discouraged and not workout at
    all.
    
    The important thing is, to have fun.
    
    Hope this helps.

	Mike

    
    I dito the crunches. Very goof for abs. Situps of anykind can be
    damaging to the back (even with the legs in the curl position).
    
    Here is a routine that may help
    
    . Start with 3 sets of crunches (as described earlier). Do as many
      as you can in each set. Rest only 20-30 seconds between sets.
    
    . 3 sets of leglifts. Lie flat on back with arms laying flat at
      your side. Then lift legs (keeping knees locked) till your legs
      perpendicular to the floor then back. Rest only 20-30 seconds
      between sets.
    
    . 3 sets of leg crunches. Take the same starting position as leg
      lifts. Keep legs together and bring your knees to your chest then 
      back to the floor. Do as many as you can. Rest only 20-30 seconds 
      between sets.

    

    Do these exerices 3 times a week. Between each set rest 20-30 seconds.
    Between each exercise rest 50-60 seconds. After 2 weeks add a set
    to each exercise, then add 1 set a week until you're doing 6 sets
    of each exercise. Then stay at 6 sets of each exercise. 
    
    Mike

    I had a sore back from crouching over the ball too much when putting.
    My solution was a new putting stance that took the stress off my
    back and gave me more balance and a consistent stroke.  I putt in
    an upright position.  My motto is, if it hurts then your doing it
    wrong.
    
    Todd

    Why not try one of these new putters with the shaft about 5 feet
    long. You'd be able to stand very upright then!

    re: .9
    
    	I tried one of those putters.  You sort of hold the butt end
    with your hand against your chest (I think).  I couldn't move it
    in a straight line.  I'd have to learn all over again.
    
    	Oh yeah, you still have bend to use one of these, almost as
    much as before.
    
    -Alan-