Back-Saver Workout

Work Your Back

Unfortunately, all those high-impact moves that are so good for bone health are also hard on our joints. And sports that involve twisting and bending may make us back patients. The trick is to balance strength with flexibility in your hips, back, abs, and thighs.

Michele S. Olson, PhD, a professor of exercise science at Auburn University, in Montgomery, Alabama, recommends Pilates to strengthen your core and keep your body aligned. With care, there's no downside to a core-stabilizing and flexibility program. If you are pain-free, consider this program, designed by Pamela Morrison Wiles, DPT, a physical therapist in New York. If you're in pain, work with a PT to determine which moves are right for you.

1. Press Up
Takes pressure off low back, relieves stiffness in lower spine and in hips.

Lie facedown on the floor. (Put a pillow under your hips if you have pain when lying flat.) Place your hands on both sides of your face, palms down, elbows tucked close to your torso. Keep your hips down as you press your head and shoulders up; rest on your elbows. Hold for 10 seconds, breathing, then lower slowly. When this gets too easy, lift onto your hands so there is more curve in your lower back. Do three sets of 10 repetitions.