Re: [Paddlewise] Back-talk

Doug ...

I have been dealing with back problems since I was 16 (hitting many thousands of
gold balls) and am now 52.  I went through a serious painful period about 8
years ago.  I was diagnosed with a "bulging disk" which caused a nerve to be
pinched and pain in my legs.  The bad news is that it took me months to recover
- partially due to having to travel every week for work and carrying luggage
through airports.

Here's what finally worked.  I went, on doctor's advice, to physical therapy.  I
learned a number of exercises and did them religiously under supervision and on
my own.  But this was not enough.  After several months I decided to just rest.
I did not do any aeobic exercise for one month, any medium to heavy lifting (i
used porters at the airport), no golf, nothing strenuous (except sex).  After a
month I gradually started exercising - aeobic and back exercise every morning
(if you do them first thing in the morning you avoid coming up with excuses for
not doing the exercises regularly).

Thankfully, the above regimen has kept with back pain free for years.  I admit I
do not do the exercises as regularly as I should.

Here are the exercises (I will try to find a reference to them so you can see
some pictures):

1. sit-ups - with legs bent and feet flat on the floor.
2. legs lifts - one leg at a time with other leg forming a triangle with the
floor - this takes pressure off the back.
3. lie flat on your back and push your back into the floor and hold for 2-3
seconds.  this is an isometric type exercise.
4. lie flat on back - pull one leg up to chest and hold
5. lie flat on back with feet flat on ground - your legs form a triangle with
the floor. Move both legs side to side trying to touch knees to ground (move
both legs at same time).

In those days I played a lot of golf.  I would take an advil before starting to
play to provide some lubriant for the joints.  Took another one after nine
holes.

I hope some of this helps. I will try to find some exercise references for you.
The goal is to strengthen the back and stomach muslces.

best wishes,
sid


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