Are you one of the millions of people suffering from back related pain? These days more and more people are walking into doctors offices complaining of problems with their backs, these can range from persistent reoccurring pain to severe bouts of extreme pain that keeps them in bed for a few weeks.

Doctors believe that this increase in back related problems is related to our changing modern lifestyles; more people work in offices bent over a desk and computer for hours on end and this doesn’t do much good for your spine or lower back. Some people find themselves so wrapped up in their day to day lives that they might ignore initial warning signs of a more serious back condition, you are advised to get a check up if you start to notice a constant pain anywhere along your spine for over a week.

If you currently suffer from a moderate persistent back pain then there are several very effective ways for you to deal with this condition. Most people who have busy lives opt for medications, such as painkillers to reduce the sensitivity and get on with their work. This is fine as a short term option, but you might be surprised to know that the most effective relief is with a little bit of exercise, this could include simply swimming or walking. Exercise strengthens you supporting back muscles and increases the blood flow to the affected areas; it also increases the movement of your joints and stimulates joint lubrication. A group of physical trainers have come up with a few specially designed back pain exercises that focus on strengthening the whole of your back.

Strengthening back pain exercises (Beginners)

(1) Ankle Lifts – This is a great exercise for your lower back area. Lie on your back with your legs together, now lift one ankle slightly off the ground and hold it for 5 seconds, lower it and do the same with the other ankle. Repeat x 10

(2) Wall squats – Stand with your back against the wall and slowly walk your feet about 1 foot in front of your body, now bend you knees until they are at a 45 degree angle and hold for 5 seconds; your abdominal muscles should be tight during this exercise. Repeat x 10

(3) Heel raises – Stand with your feet together, flat on the ground then slowly raise your heels up and down so that you are lifting the weight of your body. Repeat x 10

(4) Straight leg rises – Lie on the floor with one leg stretched straight and the other bent at the knee. Now with your stomach muscles tightened and your lower back stable, now lift your straight leg off the ground about 1 foot an hold for 5 seconds; switch legs. Repeat x 10

(5) Back leg swing – This is a good exercise to strengthen your hip and back muscles. Stand behing a chair with your feet together, now hold on to the back of the chair and lift one leg back and up until your knee is straight; hold for 6 seconds and repeat with the other leg. Repeat x 10

(6) Abdominal contraction – Lie down on your back with your hands below your stomach and your knees bent up, start to tighten your abdominal muscles until you feel your back pressing against the floor; hold for 8 seconds, the repeat x 10.