The following back exercises were provided by exercise physiologist Billy Glisan, M.S. For best results, do the exercises daily, and don’t discontinue them, even after the pain gets better, since strength and flexibility can only be maintained through consistent exercise. Stretches may be done twice a day. Although these exercises are safe and effective for most back pain caused by muscle strain or spasm, Glisan cautions that people with disc or other structural problems should not engage in any type of exercise without advice from their doctor

Single Knee-to-Chest: Lie on your back with your knees bent and your feet on the floor. Grasp the back of one thigh with both hands; gently and slowly pull toward your chest until you feel mild tension    not to the point of pain. Hold to the count of ten, without bouncing, then release. Repeat four to five times with the same leg, then switch sides. This exercise stretches muscles in the hips, buttocks, and lower back—all muscles that become shortened and tight after a long day of sitting or standing. It is a good warm-up to the other exercises.

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Many of the activities you engage in each day sitting, lifting, bending, carrying—can put a strain on your back. By learning new ways of going about these activities, you can help prevent back pain and ensure the health of your back for years to come. The tips that follow can help.

Put your arm behind your back. If you have to sit for long periods in a chair that doesn’t support your lower back and you don’t have a cushion, try rolling up a towel or sweater so that it has about the same circumference as your forearm. Then slide the rolled-up cloth between your lower back and the chair. In a pinch, you can simply slide your forearm between your lower back and the back of the chair to ease the strain on your back. Even with the best back support, however, sitting is still stressful on your back, so try to make small adjustments in the curvature of your lower back every few minutes or so.

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The following remedies are appropriate for anyone who is suffering from back pain as a result of tight, aching muscles or a strain. However, if you are experiencing pain, weakness, or numbness in the legs or a loss of bowel or bladder control, see a doctor without delay.

Go to bed. Bed rest is a way of removing the strain from the muscles. The back muscles’ job is to hold you erect. If you lie down, it takes the stress off of the muscles. The best way to lie is flat on your back with two pillows underneath your knees. Never lie face-down, since this position forces you to twist your head to breathe and may cause neck pain. Make an effort to get up and start moving around after three days, since longer periods of bed rest may make the muscles weaker and more prone to strain.

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