Half of America's working adults experience back pain at least once a year, according to the American Chiropractic Association. Whether your goal is relief for back pain or you just want to keep your spine healthy, certain exercises can help. However, there are some precautions you need to take. Also check with you doctor before trying new exercises.
Core Exercise
Core exercise is strength training for the muscles of your lower back, abdomen and pelvis. Core exercise strengthen the muscles that stabilize your spine, helping you maintaining proper alignment, improving your balance and decreasing your risk of injury.
Yoga
People who practice yoga have greater back strength, endurance and flexibility, according to Karen P. Barr, MD, a rehabilitation specialist and writer for Spine-Health.com. To do yoga, you'll need a yoga mat, which helps keep you from slipping as you do the poses. If you haven't done yoga before, start with the easiest postures and work up. Stretching should not hurt.
Low-Impact Aerobic Exercise
Aerobic exercise -- also known as cardio -- helps improve blood flow to your back, relieving pain and helping you heal. However, avoid high-impact activities that are jarring, especially if you've sustained a back injury. Spine-health.com recommends walking, using stationary bikes and elliptical machines, water therapy or swimming. If you choose water therapy, look for a pool with a warm water section specifically designed for rehabilitation; warm water won't give you muscle spasms the way cold water sometimes can.
Safety Considerations
Not all exercises are a good choice for everyone. If you've been injured or suffer from chronic back problems such as degenerative disc disease, you may not be able to perform some exercises safely. Work with your doctor, chiropractor or physical therapist to develop a plan tailored to your unique needs. Also, keep your health care provider in the loop; tell her if something hurts or you don't feel comfortable with it.
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