Warming Up and Repetitions

• Always warm up before attempting any exercises, this will prevent injury to cold muscles. You can warm up by walking in place, riding a stationary bike or by simply mopping the floor, just get your whole body moving for at least five minutes.
  
  The following exercises can be done daily. This will help you to have a pain-free back by building a strong and flexible back, and they strengthen the abdominal muscles that are very important for good posture and a strong core. Start by doing each exercise five times each and build up to repetitions of 15 over time.
  
  

Exercises

• The pelvic tilt exercise is simple to do and is effective at strengthening both abdominal and back muscles, according to the bigbackpain.com website. Begin by lying flat with your back on the floor and your knees bent. Tighten your buttock and stomach muscles and push your back gently to the floor. Keep the small of your back flat to the floor for a count of five, release and repeat five times.
  
  Another simple back exercise can be executed while sitting in a chair. Bring your right ankle to just above the knee area on the left leg. Lean forward and hold this position for 30 seconds. Switch to the other leg and repeat five times.
  
  The waist and side stretch exercise is another exercise that is done while sitting. Place your left hand behind your head, grab your left elbow with your right hand and pull gently. Lean to the right to stretch the core muscles while holding this position for 10 to 20 seconds. Release and repeat on the other side.
  
  Stand up straight, being careful not to lock your knees. Interlace the fingers of both hands; bring your arms forward at about shoulder height. Slowly rotate your palms outward and push forward until you can feel the stretching action. Hold this position for 10 to 20 seconds. Return to start position and repeat at least five times.
  
  Crunches are basic exercises that strengthen the entire back area, but many people do them wrongly and this could injure their backs. Begin by lying flat on the floor with your knees bent. Do not have anyone hold your feet in place; this could result in undue strain. Fold your arms over your chest area. Tighten your abdominal muscles and tuck your chin in. Slowly raise the shoulder, neck and back area while exhaling. Slowly lower the torso back down to the floor while inhaling. You only need to raise your torso three to six inches off the floor for this exercise to be effective. Try to do 10 repetitions and build the number up every week. Do not overdo it; straining your back will cause unnecessary pain.