Stand up to back pain

Published On: Apr 08 2013 10:44:52 AM EDT   Updated On: Aug 22 2013 01:27:52 PM EDT

By Melissa Nelson, Pure Matters

If you've never hurt your back, you're one of the lucky few. Four out of five people will experience back pain at some point in their lives. Why? Sometimes the spine just isn't getting the support it needs from your back, stomach, and leg muscles.

By doing some basic exercises, you can strengthen these muscles, and help prevent back pain, according to the National Pain Foundation. Just remember to talk with your health care provider before starting any exercise program.

Aim to do these exercises at least two or three times a week. If you ever feel pain while exercising, stop what you're doing and talk with your provider about it.


  • Lie on your back with your knees bent and both feet flat on the floor.
  • Fold your hands across your chest and slowly lift just your head and shoulders toward your knees.
  • Repeat 10 times and do one to three sets, depending on your fitness level.

The Bridge

  • Lie on your back with your knees bent and both feet flat on the floor.
  • Place your arms on the floor at your sides and tighten your stomach muscles.
  • Slowly lift your hips into the air, squeezing your buttocks together.
  • Hold this position for five breaths and then slowly move your body back to the floor.
  • Repeat 10 times and do one to two sets, depending on your fitness level.

Press Up

  • Lie on your stomach with your palms on the floor near your shoulders.
  • Press down on your hands and gently raise your upper chest off the floor.
  • Hold for 10 seconds.
  • Repeat 10 times.

    Source: Pure Matters


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