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The root cause of most back pain is weak core muscles. The core muscles are the main support for the backbone and they consist of the back muscles, abdominal muscles and the gluteal (buttocks) muscles. Your core muscles are the main defense against the relentless pull of gravity on your spine. Back pain can be prevented, reduced and even eliminated by simply strengthening the core muscles that support the spine. Back strengthening exercises MUST encompass flexion exercises which pull the spine forward and downward AND extension exercises that lift the trunk upwards. To increase the flexibility and strength of the core muscles, flexion exercises are vital. Flexion Exercise Pelvic Tilt Lie backwards facing the ceiling with knees bent and feet directly on the floor. Relax up your back muscles, tighten your abdominal muscles and buttock muscles, and press your back securely against the floor. This will tilt your pelvis forward. When you have a totally flat back, hold the stance for 10–15 seconds. Start with 3 repetitions then increase gradually by one every other day until you accomplish 12 repetitions. Your back muscles when stressed can become shorter, which causes the spine to be out of alignment and the result is often back pain. Shortened muscles can be lengthened buy stretching exercises and therefore reducing back problems. The mobility of the vertebral column improves with back stretching exercises. Stretching Exercise Modified Toe-Touch While standing with your feet hip-width apart, bend frontwards, moving your head towards the floor, and look backward between your knees. Go as far as you comfortably can, then grasp the back of your knees and try to go a little more. Hold pose for a count of 10–15. Start out with 3 repetitions then escalate gradually by one every other day until you reach 12 repetitions. When your back has adjusted to the stretching and flexibility exercises you can then begin extension exercises. These exercises counteract the stress gravity constantly puts on the lower back. Standing Back Extension Exercise Stand up straight with your feet hip-width apart and hands at your sides. Slowly lean your upper body back from the waist. Try to look at the ceiling. Hold pose for 10 seconds, then unwind and straighten out. Execute 5 repetitions and gradually add stretches 2 at a time as this workout gets easier. These back exercises and stretches are just the beginning of your journey to back pain relief. Check out this for even MORE back strengthening exercises.
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