Your back problems could be a consequence of underdeveloped core muscles, according to the website bigbackpain.com. Having a strong abdomen, hips and buttocks can help protect your spine. Strong abdominal muscles, in particular, can help reduce the likelihood of lower-back strain by providing core support. Before attempting exercises, however, consult with your doctor. Also, walk or use aerobic equipment for five minutes to warm up your muscles before exercise.
Stomach Vacuums
While lying flat on your back with bent knees on a mat or carpet, take a deep breath, slowly exhale and pull your stomach to the floor. Visualizing the exercise in this way will help you do it correctly. Hold the "vacuum" pose for 10 seconds and repeat five times. Bodybuilders perform variations of this exercise to reduce their waistlines --- but not their fat mass --- before competitions, but it also tightens the abdominals to increase lower-back support.
Cat Stretches
While on all fours like a cat, breathe in and arch your back by looking up at the ceiling and letting your belly sink toward the floor. Hold the pose for three seconds, and then breathe out as you lower your gaze to the floor and curve your back upward. Hold this second pose for three seconds before assuming the starting position. Repeat this exercise 10 times. It works both the lower back and the abdominals for complementary core strength.
Isometric Squats
This exercise uses gravity and your own body weight as resistance rather than free weights. The same muscle groups --- buttock muscles and abdominals --- are strengthened as in weightlifter's squats. Stand with your back against the wall and step forward about a foot away, keeping your back flat against the wall and your abdominal muscles tight. Slowly slide your back down the wall as low as you comfortably can, hold for five seconds, and slowly push yourself up to your starting position. Repeat this exercise 10 times.
Balancers
Starting on all fours, on hands and knees, extend your left leg behind you. Maintain the leg extension while reaching your right arm forward until fully extended. Hold this pose momentarily before returning to the starting position, and then repeat the exercise extending your right leg and left arm. This completes one set. In addition to firming core muscles and upper back muscles, this exercise may help increase your level of coordination. The Sports Injury Bulletin reports that insufficient bodily coordination may relate to some back problems, since movements lacking in fluidity may add stress to the spine.
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