8 Simple exercises to help alleviate back pain

A strong, supple back is less likely to be injured. This series of easy exercises when done every day will help to strengthen muscles to minimize stress on the lower back and protect against nagging pain.

1. Lie on your back, with your knees bent and feet flat on the floor. Place your hands under your left thigh.
2. Straighten your left leg until you feel a comfortable stretch. Keep your entire back on the floor.
3. Hold for 15 seconds, then return to the starting position. Repeat four times on each side.

1. Lie on your back, with your knees bent and feet flat on the floor.
2. Using both hands, pull one knee toward your chest until you feel a comfortable stretch in your lower back.
3. Hold for 15 seconds. Return to the starting position and repeat with other leg. Repeat four times on each side.

1. Lie on your back, knees bent and feet flat on the floor.
2. Tighten your abdominal muscles and gently press your lower back into the floor. This is a small motion, mostly felt and not seen.
3. Hold for five seconds. Repeat 10 times.

1. Lie on your back, with your knees bent, feet flat on the floor and arms out to the sides.
2. Keeping your shoulders on the floor, turn your head to the left and let your knees drop to the right until you feel a comfortable stretch.
3. Hold for 15 seconds. Repeat four times on each side.

1. Lie facedown with a thin pillow under your stomach and a small rolled towel under your forehead.
2. Tighten your buttocks, then lift your right hand and left leg about 10 to 20 centimetres (four to eight inches) off the floor.
3. Hold for two seconds, then lower and repeat on the other side. Continue for two minutes.

1. Lie on your back with your knees bent and feet flat on the floor. Tuck your chin to your chest and stretch your arms out in front of you.
2. Using your abdominal muscles, slowly curl your upper body forward, lifting one vertebra off the floor at a time, until your shoulders clear the floor.
3. Hold for three seconds. Slowly lower yourself to the floor one vertebra at a time. Repeat 10 times.

1. Lie on your back with your knees bent and your legs hip-width apart.
2. Tighten your abdominal muscles and lift your hips until your body forms a straight line from knees to shoulders. Hold for five seconds.
3. Slowly roll your spine back down to the starting position, touching one vertebra at a time to the floor, starting near your shoulder blades and ending with your tailbone. Repeat 10 times.

1. Get on your hands and knees on the floor.
2. Drop your head, tuck your tailbone under and raise the middle of your back. Hold for five seconds. Return to the starting position.
3. Raise your head and hips and allow your back to sag toward the floor. Hold for five seconds. Return to the starting position. Repeat 10 times.

Daily exercise will strengthen and/or lengthen the back muscles, the abdominal muscles that provide support for your back and even the hamstrings in the back of your legs. Start slowly and build up to the number of repetitions suggested.