Dear Exercises,

My colleagues have already very well outlined some great answers for you. Please re-review Dr's. Pomahack, Guthy, Hopper, and Buczynski...they have all done an excellent job answering this question.

Additionally, if you want to broaden your information and understanding of posture, effective exercises, and the forces and anatomy involved, one of the 2 best books on this topic were written by Dr. Stuart McGill. "LOW BACK DISORDERS", and "ULTIMATE BACK FITNESS AND PERFORMANCE". Both are an excellent read, and you will learn more than most doctors know about the subject.

http://www.amazon.com/Back-Disorders-Second-Stuart-McGill/dp/0736066926/ref=sr_1_1?ie=UTF8&qid=1427144712&sr=8-1&keywords=stewart+mcgill

http://www.amazon.com/Ultimate-Fitness-Performance-Stuart-McGill/dp/0973501804/ref=sr_1_2?ie=UTF8&qid=1427144712&sr=8-2&keywords=stewart+mcgill

Best of luck to you!

With your age demographic, and the fact that you have no current conditions, I would start you out with the following exercises:

1. Bird Dog -www.youtube.com/watch?v=zL0YEtJulBs

2. Plank (start from knees) - www.youtube.com%2Fwatch%3Fv%3DtAsf3IE3-bw&ei=AkAQVYuPD8ekNui5g8AI&usg=AFQjCNHGb0oXV4YSdMxBttMAbryUvRWOyg&bvm=bv.88528373,bs.1,d.cWc" target="_blank">https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=7&cad=rja&uact=8&ved=0CDgQtwIwBg&url=http%3A%2F%2www.youtube.com%2Fwatch%3Fv%3DtAsf3IE3-bw&ei=AkAQVYuPD8ekNui5g8AI&usg=AFQjCNHGb0oXV4YSdMxBttMAbryUvRWOyg&bvm=bv.88528373,bs.1,d.cWc

3. Side Planks from Knees - www.youtube.com%2Fwatch%3Fv%3D9Y-z2xbSsqc&ei=I0AQVczXDMGkNqWHgMAB&usg=AFQjCNEWn4L4ZiQVYJCTrkFAMbAP32CgBA&bvm=bv.88528373,bs.1,d.eXY" target="_blank">https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=6&cad=rja&uact=8&ved=0CC0QtwIwBQ&url=http%3A%2F%2www.youtube.com%2Fwatch%3Fv%3D9Y-z2xbSsqc&ei=I0AQVczXDMGkNqWHgMAB&usg=AFQjCNEWn4L4ZiQVYJCTrkFAMbAP32CgBA&bvm=bv.88528373,bs.1,d.eXY

4. Glute Bridge - http://www.google.com/imgres?imgurl=http://www.agingyouthful.com/wp-content/uploads/2013/09/glutebridge.jpg&imgrefurl=http://www.agingyouthful.com/2013/09/exercise-challenge-of-the-week-glute-bridges/&h=411&w=600&tbnid=RLtTIj-sMLcZgM:&zoom=1&docid=LcEFqMp35bAGrM&ei=hkAQVcjALJG1sASYuILwAQ&tbm=isch&ved=0CDIQMygAMAA

www.artofhealthchiro.com

The exercise ball is an exercise treatment option for back pain sufferers and is designed to help prevent or minimize further episodes of low back pain as part of a rehabilitation program. The exercise ball is effective in rehabilitation of the back because it strengthens and develops the core body muscles that help to stabilize the spine.

With the exercise ball, also called a Swiss ball or physio ball, an element of instability is introduced to the exercise that one would not normally get in a floor exercise. The body responds naturally and automatically to this instability to keep balanced on the exercise ball. Over time, the muscles used to keep in balance on the exercise ball become stronger. In essence, individuals build strength in important back muscles and abdominal muscles without knowing it.

The exercise ball also uses what is called "proprioception," an awareness of where one's hand or foot is in relationship to space. The instability of the exercise ball provides the body with constant opportunities to evaluate its orientation in space, developing and training the body's natural awareness. Enhanced proprioception provides the body with increased balance and stability.

These back exercises using exercise balls are designed to strengthen the muscles that support the spine from the low back to the upper back, in front and in back. Specific muscles targeted by these exercises include the abdominal, chest and back muscles.

These core body strength exercises with the ball can be very difficult to perform and should be learned with the help of an appropriately trained physical therapist, chiropractor, certified athletic trainer, exercise physiologist, physiatrist, or another type of spine specialist or exercise instructor. They are not advised for people with certain spine conditions therefore it might be a good idea to have a general check up with your Chiropractor. Always consult with a physician before attempting these exercises or any other exercises.

Building Core Body Strength with the Exercise Ball

1. Front walkout - Place chest on exercise ball and walk forward on hands as far as possible, rolling exercise ball from chest toward feet, keeping stomach muscles tight to keep lower back flat. Start by moving exercise ball to thighs; to increase difficulty move exercise ball to knees then feet. Walk hands back to starting position. Repeat 3 to 5 times.

2. Back walk-out - Sit on exercise ball with arms to sides; walk feet forward as far as possible, rolling exercise ball from buttocks toward neck, keeping stomach muscles tight to keep lower back flat and do not raise head. Start by moving exercise ball to upper back; to increase difficulty move exercise ball to neck. Walk feet back and return to sitting position. Repeat 3 to 5 times. For more difficulty, complete exercise with arms straight overhead; with exercise ball at neck, lift and straighten one leg at a time, 5 times each leg.

3. Reverse crunch - Place chest on exercise ball and walk forward on hands until ball is at kneecaps, keeping stomach muscles tight to keep lower back flat. Pull the ball up towards arms by bending at hips and knees, then straighten and push the ball back. Repeat 5 times. Walk hands back to starting position.

4. Reverse extension - Place chest on exercise ball and walk forward on hands until exercise ball is at kneecaps, keeping stomach muscles tight to keep lower back flat. Roll the ball to thighs by keeping hands in place, moving arms to an overhead position, bringing head and chest down near floor; return arms to perpendicular to body with exercise ball back at knee caps. Repeat 5 times. Walk hands back to starting position.

5. Combination - Complete the reverse crunch and reverse extension in one continuous, controlled movement, pulling exercise ball up to chest and extending back 5 times.

Hope this helps!

Bridging - Begin this exercise by lying on your back. Bend your knees keeping your feet flat on the floor and keep your arms at your side, against the floor. Gently lift your pelvic region into the air, as high as you comfortably can. Hold for several seconds. Return hips to ground.

Pelvic tilt - Begin this exercise on your back. Bend your knees keeping your feet flat on the floor and place your arms across your chest area. Contract your abdominal muscles by tightening and squeezing in that area while pressing your lower back to the floor, so there is no space between the floor and your lower back. Be sure to keep breathing normally as you contract these muscles. Beginners often tend to hold their breath during this exercise.

Hold for 1-3 seconds, while breathing normally. Relax and repeat up to 10 times, or as many times as you are comfortable.

Cat and Camel Stretch - Begin this exercise on all fours, with your knees and hands on the ground. Start to round your back with your head down while exhaling. This position should resemble a frightened cat with their upper back rounded near the neck. Reverse this position by allowing your back to relax and lower. This should resemble the valley between a camel's two humps. Be sure to inhale and exhale as you move through this exercise.

Repeat up to 10 times, or as many times as you are comfortable.

Side Plank - Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominals gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. (If this is too challenging, start with bent knees.)

There are a lot of exercises, I listed exercises that you should be able to perform without too much of a problem considering your age.

There are a lot of great exercises out there for your back. Here are some of the most common ones I use in my office. Type the names of these exercises into YouTube, and there will be a ton of videos that can walk you through performing them the correct way.

Pelvic Tilt

Bridge

Bird Dog

Prone Leg extensions

Cat/Cow

Superman

My apologies...you "can't" hurt yourself with these exercises. I realized my typo too late!

Four very simple, safe, and effective back exercises that I have prescribed for patients are as follows:

1) Leg lifts for lower abdominal strength: Lie on your back on an exercise mat or carpeted floor ( not on the bed! ) and place your two hands palms down and tuck under the buttocks; straighten out both legs, and hold them close together, touching; point your feet down. Then slowly raise both legs to the point where your heels are no more than 3 inches off the mat or carpet. Try to hold the legs at this low angle for at least 7 seconds before slowly lowering them. Rest 10 seconds and repeat for a total of 6 reps to start. As your lower abdominals get stronger, you will be able to hold the legs for much longer periods, and for more reps.

2) Bent-knee crunch for upper abdominals: Lie on your back on the mat or carpet, arms crossed over your chest, NOT behind the neck like in middle school!!! Keep your feet together with both knees bent. SLOWLY raise your head, neck, and upper back up from the floor JUST UNTIL your shoulder blades come off the floor. Hold this position for at least 7 seconds, if possible, and lower slowly to the floor. Try to perform at least 6 reps to start. As strength improves, you can hold longer and for more reps. Don't change the exercise as you get stronger, such as coming up higher off the floor, or doing a full forward flexion off the floor. This could irritate your lower back.

3) Pelvic tilt: Lie on your back ( mat or carpet ) with arms at side and knees bent. Tighten your stomach muscles ( suck in your gut!! ) while at the same time squeezing your butt cheeks together. If done correctly, this simultaneous contraction should flatten your back against the floor. Hold for 6-10 seconds, then rest and repeat for 6 reps to start. The flattening not only tones muscles of support, but also decompresses the lower vertebrae.

4) Superman flying extension: Lie face down on the mat or carpet, legs straight and arms outstretched in front of you, like Superman flying. Raise your arms, head, neck and upper back slowly from the floor, trying to break your chest away from the floor. This is MUCH harder to do than it sounds!!! At first, most patients can barely get any chest elevation, but with continued exercise, your low back extensor muscles will get stronger and you will be able to lift higher from the floor.

I have used these 4 simple exercises since I was in clinic in 1979. and they have never failed to improve the strength and stability in my patients. You don't need to buy any special equipment, and you can hurt yourself because you are lying on the floor, and you aren't using any weights or resistance, other than gravity.

Go to: www.AustinChiropractorLowBackPain.com

Scroll down to the FREE download of "Fight Gravity & Win" choose any 4 you want. Switch them out each day.

I love that you are looking for exercise advise at 73. You inspire me. This may sound crazy but we start to strengthen our back muscles as we learn to crawl. Crawling continues to be one of the best back exercises. As long as id doesn't bother your wrists and knees too much, you can crawl on carpet or even better on grass if you don't mind looking a little silly. My next favorite is walking around while holding a small weight in your fully extended arms over your head. If this hurts your shoulders too much, try one arm at a time. If that seems too easy try sitting down and standing up with the over head weight, that is a serious back exercise. And if all of this is too much, just lie face down and flutter kick your legs like you are swimming. Hope that helps.