Hey,

Great idea. Here's my question: what are the best exercises/stretches to strengthen your back?

M

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Hi M,

It sounds like we're looking at a complex web of issues here, the root of which being an apparent unfamiliarity with google.com.  (You're welcome.)  The next thing is, shouldn't you deal with your own back before pointing a finger at mine?  Sure, I don't do as much Shalabhasana as I did before the Projectile Architect Incident, but that's hardly your concern.  Trapezius, Latissimus Dorsi, Erector Spinae, are all fine.  Mostly.  I mean, lower left Iliocostalis is pretty pissed there under a wad of nerve damage near the SI joint.  Meanwhile, upper right Longissimus is gripping me like a popsicle in the summertime.  Shit.  My back is a mess.  Some days I could slap myself for coming into the path of that beautiful flying Scandinavian.  How he flew through the air before igniting my sacral chakra!

Did you feel that somehow?  Were you able to pick up the suffering emanating from my backside into the energy body of the collective unconscious?  Do you sometimes have dreams that come true?  We may have more to deal with than originally anticipated.  In the meantime, more about me.  While most days I think I want a deep forward bend like Plow or Hands-under-the-Feet pose, it just isn't a good idea to get right to it immediately.  The order of operations is super important, particularly regarding backbends, trigonometry, and the baking of savory pastries.  There are some arguments about what should go where in a sequence, but here's what I do, based on my ongoing devotion to The Great One, Guruji Google.  And my professional training.

I warm up in a general way, salutations or whatever.  Actually, the simple up and down (Uttitha Hastasana, followed by Uttanasana and back up) is no small task for the back, and does plenty to wake up the erectors.  So, after that, I'll do a few Baby Cobras (inhale up and exhale down.  If you've got an Upward Dog, hit it), and then start working into deeper bends.  Wheel, Bridge, anything.  Bow is a good one, though my favorite variation involves lassoing your own feet and hoisting them up by reaching the arms overhead and holding the strap like you're santa with his bag of toys. (Handcrafted illustration above.)

After backbends, it's pretty essential to do core work and forward bends.  But don't do the forward bends in between the back bends, or right after them.  I'm serious.  Forward bends and back bends are like toothpaste and orange juice.  Proximal but not conjugal.  After a spacer of a minute or so, I do core-strengthening stuff to help support the back and prevent any sneaky business, particularly in the lowers, then let go of all that with some reclining twists, and then get into the yummy forward bending, like Plow, Rabbit, and Utthita Paschimottanasana.  There's tons of yoga good for backs.  Triangle, Fish, Lord of the Fish, Triangle of Fish, you name it.

The thing is, M, your back is probably fine.  You clearly aren't spending all your time doing online research, so you are probably running around picking up litter and participating in other Culturally Relevant Tasks Which Also Increase Back Strength.  The back is the strongest muscle of the body.  Ok, I just googled that, and its not true, but its pretty strong, and you are likely plenty strong for everyday use, unless you just got a job as a furniture mover, in which case, you will be plenty strong soon.  In fact, forget yoga.  Get a job as a furniture mover.  Just don't forget the toothpaste and orange juice thing. 

SAMSARA HOLLA HOLLA,

Karen