Frank Mikulka's Weekly Fitness Tip
Exercises for Pain in Lower Back (August 23, 2005)

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Iím upper middle-aged and I seem to have lower back problems, and well, more or less I am falling apart. Can strength training help the decline? (Maury, West Hempstead).Answer

Itís good that you recognize what can happen to the body when you stop playing high school football. All kidding aside, you will come to your own rescue. Your lower back problems affect 80% of the population. Symptoms are: Pain in the area/ muscle spasms in the lumber or lower region of your back.
This is usually attributed to:

  • Tight hamstrings
  • Poor posture
  • Weak abdominal muscles and core strength
An exercise program with a mature trainer who is educated in your needs will create a personal program that should include: Warm-ups and cool downs; basic total body strength exercises making sure that your program is balanced to enhance the whole body to avoid weak link muscles; strong core and abdominal work; stretches for hamstrings, glutes, hip flexors and erector spinae muscles.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on