Back pain is typically caused by over the top load on the back muscles. About 200 muscles in the back help maintain its posture. The cause behind strain on back muscles might be the lifting of heavy weight, overexertion of the back muscles and a clumsy position. Your back muscles can also get influenced due to an injury or old age.

Exercises can keep the back healthy by making the muscles in your back robust and flexible. These exercises are divided into two classes : stretching and strengthening exercises. Stretching exercises can be done daily. Bolstering exercises should be done 2 or three times per week. The common back stretching exercises include :

Pelvic Tilt- Lay down on the floor with your back straight. Your knees should be bent and your feet should be flat and pressed firmly against the floor. Make your abdomen stiff and tight meanwhile trying to touch the smallest part of your back with the floor. Hold this posture for five seconds. Do fifteen repetitions maximum.

Gluteal Stretch- Like pelvic tilt, here again you need to lie straight on the floor with your eyes facing the ceiling. Bend your knees and keep your feet flat. Try to hold your knee with your arms and draw it closer to the shoulder. Remain in this posture for five seconds. Now repeat this with the other leg.

Piriformis Stretch- Sit on a chair. Position your left ankle over your right leg, just above the knee. Then lean forward. Hold tight for thirty seconds. Then repeat on the other leg.

Lower back stretch: lie outstretched on the floor with your arms parallel to your body. Inhale, bend your knees and bring them towards your chest slowly. Exhale as you move your legs to the right hand side and touch the floor with your knees. Do at least five sets of this particular exercise.

The common exercises for bracing your back include :

The Bridge- Lie flat on your back with feet flat on the floor. Bend your knees at an angle of 90 degrees. Stiffen your abs and raise your buttocks off the floor. Shoulder to knees should be in a line. Wait for five seconds. Slowly bring down your buttocks to the floor. Repeat the procedure five times.

Wall Slide- Stand in a way that you entire back completely touches the floor. Whilst you stick on to the wall, bend your knees in a manner that it makes a 45 degree angle. Stay in the same position for five seconds. Now straighten your knees and return to your normal position. You should repeat this exercise thrice a day for best results.

Thus, practice these back pain exercises and they will surely go a long way to help you treat your condition of back pain.