WHO'LL STOP THE PAIN?

Who is most likely to provide relief from back pain? An orthopet? A neurologist? How about a neurosurgeon? The answer-at least in one survey of 492 back-pain. sufferers-is none of the below.

Start with five reps, increasing by fives as they get easy.

Twist curl. This works the obliques, or side abdominal muscles.

lie on the floor with your knees bent. Fold your arms across your chest. Slowly curl your right shoulder off the floor toward the left knee until your left shoulder leaves floor. Hold for ten seconds, breathing deeply. Repeat, but with your left shoulder toward your right knee. Do three of each.

Spinal extension. This strengthens the lumbar extensor muscles of the lower back.

Lie face down on your stomach with your elbows bent and your fingers lightly touching your ears. Lift your upper body off the floor, exhaling. Hold for ten seconds. Do 5 reps to start, then add 2 a week until you can do 15 to 20.

Advanced spinal extension. Start this exercise when you can do 15 to 20 spinal extensions.

Use the same position as in the spinal extension, but with your arms extended straight out in front of you. Do five reps to start, increasing by twos as they become easy.

Leg extension. This strengthens the quadriceps.

Sit on a surface that allows your legs to dangle straight down from the knee without touching the ground. Wearing ankle weights, straighten one leg in a slow, controlled motion. Repeat with the other leg. The weight should be heavy enough to slightly fatigue muscles after 12 reps. Increase to 15 reps after the first week. After 2 weeks at 15 reps, boost the weight by five pounds.