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Issue Date: October 28, 2001
Tone the torso to relieve lower-back pain
I recently injured my lower back (sacroiliac). How can I strengthen it?
Erin Carait, Chatsworth, Calif.
In most cases, a combination of back strengthening, stretching and abdominal strengthening is the way to help common back ailments. This is referred to as conditioning the "core" muscles, because the back and stomach muscles stabilize the torso, which is the key to enhanced athletic performance as well as injury prevention and overall fitness. Ironically, we can strain our back muscles while doing abdominal work. So always balance the work between these muscle groups and add a lot of stretching to your routine.
Because I don't know how serious your injury is, I advise you to see an orthopedic surgeon or physical therapist who can evaluate your situation and recommend action. With your doctor's OK, try a few back stretches to alleviate the pain.
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Stair climber brings up the rear
I'm concerned that using a stair climber will give me a big butt. I'm trying to lose weight, especially back there, so what do you think I should do?
Cheri Mantione, Minneapolis
I'm asked this question all the time, so you're not alone; it's a popular fitness myth that stair-climbing exercises enlarge your rear. But there is a logical reason you don't have to worry about it. Your body has two types of muscle fibers: slow-twitch and fast-twitch. The fast-twitch fibers are strength fibers; they can grow larger. Slow-twitch fibers are endurance-based fibers; they don't have the potential to get big. Using a Stairmaster or a similar device is an aerobic activity, and any aerobic activity uses slow-twitch fibers. There's no way aerobic exercise can make you (and your butt) get larger, because you aren't activating fast-twitch fibers. Those fibers are activated by anaerobic activities such as sprinting and weight training.
I do recommend, however, that you activate some fast-twitch fibers during your workouts. Try some light strength training, which ultimately will increase your metabolism, burn calories and help keep your weight in check.
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