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The Best Exercises for a Bad Back!

Hi Everyone!

The weekend is here!  Yaaaaay!  I want to thank everyone who came and joined me for my LIVE broadcast on Facebook yesterday.  It was such an overwhelming success! We reached over 200 thousand people, and I got so many questions! There was one that I wanted to address because I know so many people out there have bad backs.

Did you know that eighty percent of people who suffer from back pain have weak abdominals.   Your abs act as a girdle for your spine. And your spine is your lifeline so keep it healthy, keep it strong. When you’re sitting around during the day, be sure to tighten and contract your ab muscles and that will keep them strong, along with your regular ab workouts.

Strengthening the muscles surrounding your spine is vital for a healthy back, so I suggest a regular program of abdominal and lower-back exercises. Keeping your hamstrings strong and flexible can also help prevent back pain.
Here are some great workout options for you. Yoga is also an excellent workout for the back. It’s slow, smooth movements that are focused on good posture. Swimming, water aerobics, biking and walking are three great cardio activities that don’t put a lot of stress on your spine. I love my Walk With Me Workout that is available to members of my 10-Week Plan and All-Access Denise Monthly plan because it’s low impact and easy on the joints.

Of course, if you’re experiencing severe back pain or with any type of injury, you should really consult your doctor before engaging in any form of exercise. He or she may have some specific suggestions for you.

Here’s one of my favorite exercises that will really help you to strengthen your Erector Spinae muscles that surround the spine.  While you’re doing it be sure to pull the abs up and in and hold for 10-20 seconds so you’re working these muscles, too. Take a couple minutes every day to do this on each side and it may be just the help you were looking for!

denise austin abs and back strengthener 

Keeping strong abs is key to having a healthy back.  Try this bicycle exercise for 1 minute to strengthen your core muscles!


If you have more questions, feel free to ask me here or have them ready for my next LIVE broadcast!  Follow me on social to know when I’ll be on next!

I hope you all have a wonderful weekend!

Love always from Your Personal Trainer,


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I joined your program in May 2015 and by October that year had lost 30 pounds and have kept it off using the monthly access program. I used to watch you on ESPN and used your videos. But I got out of the habit and gained the weight. Fast forward to today…I am postop day 5 from spine surgery caused by arthritis but walking 3 times daily for 15 minutes. I know that I will be back to working out with you soon. Thank you for being my personal trainer! By the way, I am 62 years old.