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Back care

Move better, Work better, Live better!

By Zoya Malek
May 3, 2002
The Iranian

Yesterday, one of my previous patients, a 25-year-old female came to the clinic and asked me to give her some back-related exercises. She told me that she has disc related problems and has seen her physician, but the painkillers aren?t really killing the pain! Her pain started from years of studying as a student, and finally showed up when she was sitting on the couch.

I wondered how many people have the same problem. In fact, back pain is one of the most prevalent medical problems in today?s high paced, television obsessed culture of modern world. Ergonomics, the science of body mechanics is a growing field that is focusing to reduce work related and posture related problems. Many major organizations are currently paying millions of
dollars to reduce the injury of employees by implementing proper work habits.

Most people do not realize that with proper attention to your posture, and few regular toning exercises it is possible to avoid most major chronic back problems. For starters, I will recommend the following simple exercises to help them make productive life long choices*:

Partial sit-up to strengthen stomach muscles:
Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat five times.

Leg raises: Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg.

Reverse supine curls: Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Focus on five repetitions, several times a day.

* Before beginning any exercise program, you should discuss the program with your doctor and follow the doctor's advice. It is important to exercise regularly, every other day. Before exercising you should warm up with slow, rhythmic exercises; if you haven't exercised in some time, you can warm up by walking. Inhale deeply before each repetition of an exercise and exhale when performing each repetition.



Zoya Malek is a registered Kinesiologist and a certified health & fitness professional. To learn more, go

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