About 80 percent of the people in the United States will experience back pain at some point, according to MedlinePlus. In order to prevent or treat back pain, you can perform orthopedic physician-approved exercises to build muscle strength. When your back muscles are strong, you're better able to prevent injury and strain. The American Academy of Orthopaedic Surgeons recommends performing back pain exercises one to three times per day for 10 to 30 minutes in order to experience relief.
Sphinx Position
This exercise stretches the lower back. Lie on your stomach with your palms flat on the floor at your shoulders. Slowly lift your upper body away from the floor, using your hands to push you up. Stop when you have gone as high as you can without feeling discomfort. Keep your shoulders down as you create an arch in your lower back. If it's more comfortable to you, only lift halfway up, keeping your forearms on the floor. Hold for 15 to 30 seconds, then lower the body. Repeat for two additional sets.
Hamstring Stretch
The hamstrings are the muscle group at the back of your leg that pulls on the back muscles. By stretching this muscle group, you can relieve back pain and tension. Lie on your back and lift one leg toward your chest. Keep the thigh extended straight from the hip, but bend the lower leg slightly. Grasp the back of the thigh with your hands and gently pull in toward your chest. You should feel a stretch in the back of the thigh. Hold for 20 seconds, then relax the leg to return to your starting position. Repeat for a total of five times.
Superman
This exercise targets your back for muscle-building results. Lie on your stomach with your arms extended straight in front of you. Raise your shoulders, head and arms off the ground, feeling the muscles of the lower back activating. More advanced exercisers can lift the legs off the ground as well. Hold for 30 seconds and return to your starting position. Repeat this exercise 10 times. If you experience pain or strain at any point while exercising, stop the exercise.
Runner's Stretch
Sit with your legs extended in front of you with your toes flexed. Extend your hands in front of you with your palms facing downward. Reach forward for your toes as far as you comfortably can. Hold this stretch for 30 seconds and avoid curving your lower back as you perform this exercise. Return to your starting position and repeat for a total of 10 repetitions.
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