Weak muscles are associated with back pain and exercises are the best ways of strengthening them to avoid pain and trouble. Shortened and weak muscles can cause back pain as they can cause misalignment of spine, injuries while lifting objects and other strenuous activities. Exercises can strengthen, lengthen and make muscles of abdomen, back, thighs, buttocks and hamstrings strong to support and keep spine in perfect alignment for proper functioning.

Before choosing any exercise one must take medical expert's advice about which exercise to choose and whether one can do exercise during pain or not. Always warm up the body before starting the exercise to make the blood circulation proper and even all over the body. Exercises can be done for stretching and strengthening muscles and always keep breathing at normal pace during the exercise as holding of breath may increase blood pressure.

Lie down on the floor, palms on the floor and bend your knees. Slowly lift your knees and bring them towards your chest while inhaling. Hold for few seconds and move them back to original position while exhaling. Repeat this exercise 5-10 times and it can be performed daily or every second day for stretching low back muscles to cure back pain. Another good exercise for stretching back muscles is done by lying down on the floor face down. Now place your palms on the floor and lift your upper torso while you tilt your head backwards to look towards roof as much as possible. Inhale when you lift your upper torso, hold at this position for few seconds and then exhale while slowly coming back to starting position. It is called a cobra pose in yoga and is an important exercise of sun salutation which comprises of seven different similar exercises. These stretching exercises are excellent to improve endurance in muscles and curing back pain or backache caused due to sprains.

Exercises which can increase strength of back muscles help immensely in avoiding back pain as strong muscles can support the spine and weight bearing activity in much better way. Lie on the floor face down, come on your elbows and toe to form a plank like position, shoulders, buttocks and legs in one line and forming and angle with the floor. Hold this position for few seconds and then come back down on floor. Repeat this for 10 times in one session. Another exercise is done by lying on the floor on your back with your knees bend and feet on the floor. Lift your buttocks up forming an angle with the floor with your shoulder, buttocks and knees in one line. Hold this position for few seconds and repeat this movement 10 times in one session.

Get down in the pool waist deep and take a walk across the pool, try and avoid twisting your back while stepping forward and try to overcome the resistance of water by gaining power from your low back muscles, hamstrings and thigh muscles. This is an excellent muscles strengthening exercise which cures back pain even in those people who are involved in strenuous physical activities.