"Backed" by Strong Evidence

I don’t know about you, but I don’t want to be one of those old people whose spine barely budges above 45 degrees. That’s why I exercise my back like CRAZY! And according to this video report by The New York Times core conditioning is pivotal. See for yourself:


Yippee, Yoga! My newfound obsession and believe me it works! Now, Dr. Vad isn’t the only one who thinks keeping your back in tip-top shape is a good idea. Dr. Fuhrman feels the same way; when you exercise really pay attention to your lower back. Here’s a quote:
Ideally, exercise should be a part of your daily routine like brushing your teeth and taking a shower. If you have a busy work schedule and commute, get in fifteen minutes of exercise every day before your morning shower. For example, if you routinely shower every morning, work up a sweat with some abdominal crunches, back extensions, toe raises, walk up and down the stairs in your home, mock jump rope, and then take your shower. Keep in mind; it is important to exercise your lower back frequently. Get in the habit of exercising the same time every day. Make the days where you do not exercise the exception, not the rule.
And here Dr. Fuhrman provides some simple exercise tips. Take a look:
  1. Seated cable row: With knees slightly bent, lean forward, then pull the handles back to your chest with elbows wide as your back comes to vertical.
  2. Wide cable pull downs: Pull down the cable to your chest with elbows wide as you lean back to a sixty-degree angle.
  3. Back extensions: Lean over exercise ball, and arch your back up like a reverse sit up, or use a back extension chair made for this exercise.
  4. Superman: While lying on your stomach, lift trunk and legs up off the ground like a bow.
  5. Alternate Superman: Use alternate arm and leg to perform the superman.
  6. Weighted backpack: Wear a weighted backpack for a few hours per week. Normal activities of moving around and getting up and down with a weighted backpack on strengthens the back.
Give that cable pull-down a try, its no joke!
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