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Regular exercise is required by the back to remain strong and healthy. For it to maintain peak efficiency performance a regular fitness regimen is required.

Back pain exercises carried out properly will include exercising all parts that support the back in addition to the back itself. Included in that group are the thigh muscles as well as the abdomen. For back pain to be avoided totally or alleviated somewhat both groups will have to be exercised. Another positive many have found is the addition to their food intake of healthy fish oils so that the joints get properly lubricated. This becomes even a more valuable addition as one ages.

Best back exercises That Can Be Done At Home

A chiropractor or physiotherapist is excellent sources from whom to get directions for the best ab workouts, chest workouts as well as best back exercises however following are some suggestions to jump start the process.

1. Leg muscles, hip and back. Start by setting flat against a wall the back. Hands should be at one's hips with their feet separated shoulder width. While deeply exhaling and inhaling the back slides gently down the wall until the point the knees are roughly at a 90 degree angle. Pause five seconds here and gradually and gently return to the original position. This movement will be done five times. The leg muscles, hip and back will be strengthened and properly stretched as well.

2. Abdomen muscles. On the floor one will rest on their back. Their feet needs to be flat on the floor and placed firmly. The knees will be bent and toward the ceiling raised. One will then lean forward making their shoulders and head to leave the floor as they attempt knee touching with both hands. Once there they should hold the position for ten seconds then proceed to do the same procedure another five times. The abdominal muscles very important to proper back support will be strengthened for certain.

3. Back muscles. Standing with feet apart slightly and hands on the hips the hand is moved very slowly to the small of the back. The knees must remain straight. One then bends gently as far backwards as they can do from the waist. Attention must be paid to not bending so far that additional back pain will be felt. The bend needs to be held for 3 seconds. One then returns to the starting position. This should be repeated five more times as it loosens up back muscle which are tight and strengthens them at the same time.

4. Hip and back muscles. For this exercise one will use a dining room or kitchen chair with a straight back to it. From the back the chair one will hold the back with both hands. Making certain to keep the knee straight one leg is lifted up and back. It is slowly brought down and the same procedure is done using the other leg. This exercise is repeated five times with each leg. The hip muscles aiding the back will be strengthened as well as the muscles in the back themselves.

5. Back and hip muscles. A mat will be a great help with this one. While laying on the floor face down one lifts the leg from the floor. It should be maintained in the up position for 10 seconds and then slowly lowered back. The same procedure is done by the other leg and again repeated five times.

CAUTION: Warm-up is vital to effective back pain exercises!

It cannot be over-emphasized how important proper warm-up is to getting the exercises done well and without any problems.

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