Exercises for Back PainExercises for back pain with a focus on back strengthening exercises & flexibility for whole back including lower back exercise follow down below.
For explanation of effects of back exercises, click here.
Below is a program of back exercise for pain & includes the importance of strengthening, flexibility, endurance, body weight & balance.
It also includes exercises for the whole back including lower back exercise.
Scroll down for exercises including two exercise picture charts at bottom of the page.
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Just fill in the brief eZine subscription form & start to take charge of your life easily, today. We promise. 1)Endurance - fatigue puts you at risk for back injury. Include aerobic exercise in your routine. You can start with walking and simply increase speed and distance. You can move into jogging, biking or sports. Whatever gets you aerobically fit is OK. 2)Body weight - extra weight around your waist pulls lower back unnaturally forward causing chronic pain. Make sure you get trim to avoid this risk factor. 3)Balance - your body parts are all connected. A weak link in the body chain will stress other parts. Your exercise program should condition all body parts especially legs, abs, shoulders & chest. Back strengthening exercises
Your back must be strong to perform typical demands and avoid injury when demands are placed on it. Strong muscles keep the spine & discs in line & allow you to better perform in sports - all sports. 
Back strengthening exercises are more difficult to enact. A good program requires equipment. However, you can start with just your body, the floor and some determination.
Basically, any motion in which you pull or row a weight towards your body strengthens some part of the back. This includes rows, chins, cable pull downs.
Another group of exercises that will strengthen your back includes shoulder lifts or leg lifts while lying on the floor face down. The yoga pose called the “locust” is an example.
Strengthening exercises can also make you a little more flexible. Flexibility exercises back pain
Perhaps the most important group of exercises for back pain are flexibility exercises. Flexibility exercises will also strengthen muscles.
Basically, any movement wherein the body is folded at the waist should stretch the back. This includes toe touching. Variations and twists aim at stretching lower or upper back, left or right side.
The following 2 routines do a good job of stretching important muscles including supporting muscles like the hamstrings.
You can perform 1 routine one day, the other the next day.
Aim at 3 - 5 reps for 20 - 40 seconds per set. Start slow, perhaps 1 set for 5 - 10 seconds. Gradually increase reps and time.
By the way, exercises for back pain should not cause strong pain at any pint in the movement. Do all exercises gently and pay attention to your body’s communications.
Exercise routine # 1
Exercise routine # 2
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