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Message: [QUOTE="spt23dc, post: 171517, member: 24972"] A tens unit is a device which put small amounts of cuurent into your affected area by applying pads. Ask your DC where you can get a small portable one which is operated by a nine volt battery. You can use a tens unit as much as you want; time is of no significance. Keep in mind though that this is only a band aid fix which is purely for reducing pain; you can use it on your back as well. A contrast bath is nothing more than going from ice or cold H20 to warm H20 or towles; 10 minutes each back to back. Exercises for low back: Abs! (how big or soft is your stomach?), Hamstrings (leg curls), back extensions, Hanging leg lifts(for hip flexors) and finally the best exercise for your whole body SQUATS. Some of these may sound odd, but you need to stabilize your low back area and to do this you must stabilize all muscles which keep your pelvic region in place. A common reason for men with low back pain is weak abdominals. A lot of people disagree with squats, and I may get some heat over this. If you go to a gym and ask any body experienced builder what the most important exercise in the gym is they will say squats (I listen to guys who live it; like 80 something year old Jack LaLane, not some guy who has a personal trainers certificate). It is the most complete movement which involves the most muscle groups. Get your form down properly: keep head up..feet a little more than shoulder width apart...bar is placed on back which is most comfrotable for you, and use hand grip to hold a little of the weight as well (I like bar below my cervicals, just below neck) Maybe watch others in a gym or bet a video to look at for your form) If you get your self squatting 1x every 5-6 days...and you do reps in the 15 to 20 range you can get a great cardio workout as well if you work hard. A good day of squatting will leave you with rubber band legs and soreness for the 2 days following; and that will greatly increase your entire body strength. Hopefully this will help stabilze your lower back, and give you more strength around your knee as well.Dont go nuts with the anti inflammatories cause just like they too are nothing more than a band aid in many cases which relieve pain, then you push harder than you should! Pain is a good thing in that it is your body telling you when something is wrong and to lighten up. Oh and by the way riding a bike is the best thing you can do to keep good motion in the knees which is essential. If you want any more help with setting up an exercise program feel free to e mail me at [email]spt23dc@aol.com[/email] [/QUOTE]

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