Back pain can be an incredibly uncomfortable and incapacitating at times. Those suffering would wish it would go away and for those who don’t may be too afraid to be active for the fear of the pain reoccurring.

With the back compromising of many different bones, muscles, nerves and joints, it can be hard determining the sole cause of back pain. However, many causes aren’t serious and are mostly down sprains and strains.

Keeping you back strong is the best way to treat and prevent back pain, along with having a good posture and using the correct lifting techniques. For those who have acute back pain or simply wanting to prevent future episodes, exercises should help. At first, there may be some discomfort but they shouldn’t be debilitating. If you experience extreme pain, you should stop immediately.

To begin, go slow and try and only to each exercise 5-10 times. Once your back becomes used to the exercises, try increasing the number of times you repeat the exercises. Some exercises work better for certain causes of pain, so if you find a reoccurring pain, you can use an exercise you know works as a form of treatment.

One-Leg Stand

While standing straight, bring one leg up behind you and grab with an arm. Hold this position for 5 seconds before returning to the original position. Repeat 3 times for both sides.

Knees to Chest

Lying on your back with your knees bent, lift one or both knees up. With your arms, pull your knees close to your chest and hold for 5 seconds. Relax and repeat.

Sphinx (Half-Push-Up)

While lying face down, place your hands underneath your shoulders and elbows on the floor. Look straight forward and push your upper body up. Keep your hips on the floor and hold this position for 5 seconds before returning to your original position. You may not be able to elevate your body very far, but as you continue to do this exercise you should become more flexible.

Arching Back & Invert

While being on all fours, ensure that your knees are under your hips. Start to arch your back upwards for 5 seconds and let your head drop.

Afterwards, reverse this position by lifting your head up, relaxing your stomach and sticking your buttocks out. Hold this position for 5 seconds before relaxing.

Two-Knee Stretch

While lying on your back, place your hands above your head. Start to bend your knees and tilt them to one side while keeping your feet on the floor. Once you reach your natural limit, hold for 10 seconds and return to the original position.

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