Hi, I'm Sarah Huggins with LIVESTRONG.COM. I'm going to show you some exercises that you can do with the Thera-Band to strengthen your middle back, if you have a ruptured disc. A great exercise that you can do for your back, is the row. So, you're going to take your band and tie it tightly around the pole or a door knob, if you're at home, so that it's secure. Press the handles with your palms, face down, stand back, so you have some tension. My feet are about hip width apart, my arms at at shoulder height. You're going to pull back to your chest, elbows are bent at shoulder height, squeeze back with your shoulder blades, feel the tension. And then, slowly come forward, squeeze back and forward. And repeat this up to 20 times, one to two times per day. Another great exercise is the posterior delt fly, which is going to work the posterior delt in your shoulders and the muscles in your upper back. You're going to stand with your palms facing together, like this. and then, you're going to step back, just to create a little bit of tension in the band. Bring your hands out to the sides and then, back in, just at shoulder height. Bring out as far as you can go, and back in. And this one also, repeat 20 times, one to two times per day. These are some great back strengthening exercises that you can do with a Thera-Band, if you have some ruptured discs in the center of your back. I'm Sarah Huggins with LIVESTRONG.COM.