Yep, three years ago I had a disectomy L5 S1. Very long recovery. Since I moved to Arizona, I started going to a chiropractor, which has helped tremendously. Slowly we are tweaking the treatments down, and I anticipate I will only need to go once a month if that.

But my chiropractor saved me by sending me to PT and getting me started on core exercises: strengthening, as it implies, the core muscles. Just a month in, I am stronger and feel great. My butt muscles, most importantly, are developing and getting stronger. I've been a weight lifter for years, and do I love doing these core exercises three times a week. Here are some of what it includes:

1. Lying on my foam tube (that I use to roll out my IT bands) and doing the "dead bug" exercise. This involves a ton of balance by lifting one knee up at a time with the arms.

2. Clams: I do these with different colored bands. One I lie on my side, and open my legs like a clam, then switch sides. The other I lie on my back, lift my buttox, then clam my legs open.

3. Putting a band around my ankles, I slide sideways down the hallway, making sure to lift the foot that follows. Wow,these are tough!

4. Mini squats: Pretend like I'm am sitting, letting my leg do reps in front, side and back. I pretend my foot is on a golf ball, slide the leg forward, and then go down as far as I can like I am going to sit, making sure my knee does not angle out.

5. "The Board": I sweat like a pig on this one! Lie on your side, and push yourself up on one arm, making sure your body is an even slant and not sagging. Hold for one minute. Do it on the other side and then lying on both arms with your stomach facing the floor. Best ab exercise I have ever done.

6. And of course, ball exercises. There are too many to mention.

It is important to get supervised in a class to make sure your form is good. I did it for a month, and now I do that at home. I will go back to class to "upgrade" my exercises next month.

What's great, is it only takes me a half hour to do all of the exercises if I am moving at a good clip. And the best part, my back feels great.

Lisa