According to Science Daily, 80 percent of people will experience back pain at some point in their lives. The back can be protected by strengthening and stretching the back and core area, reducing pain, building strength and improving posture and alignment.
Opposite-Arm Leg Raise
The opposite-arm leg raise works the overall core while strengthening the lower back. Kneel on the floor and place hands on the floor in line with the shoulders. Make sure your knees are below your hips and hips are flexed at 90 degrees. Slowly raise your right arm forward and parallel to the ground, simultaneously lifting the left leg off of the floor behind you. Contract the abdominal muscles to help you stabilize in the position. Hold for a breath and lower. Switch sides and repeat.
Locust Pose
The locust pose is a yoga pose that stretches and strengthens the lower back, glutes and hamstrings, all muscles that can affect the back if not stretched and strengthened. Lie prone, or on your stomach, on the floor. Arms should be stretched out in front and legs straight behind. Raise your arms and legs off of the floor and hold for a few seconds, then slowly lower down.
Lower Trunk Rotation
The lower trunk rotation strengthens the core as well as provides a nice stretch in the back. Lie supine, or on your back, on the floor. Bring your knees up to your chest and spread your arms straight out to the side. Slowly lower your legs to one side, keeping the knees bent and kneecaps aligned. When your knees are close to the floor, hold for a few seconds then slowly twist to the other side.
Bridge
The bridge is a core-strengthening exercise that focuses on the lower back and hip area. Begin in a supine position on the floor with knees bent and feet flat on the floor, hip width apart. Squeezing the glutes, lift your hips up off of the floor. Hold for a few seconds and lower back down.
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