If you're suffering from back pain, you've got lots of company. Almost half the adult population will suffer from one form of back pain during their lifetime. Most adults experience lower back pain, and rarely do they know the cause. Lower backs seem to be an unfortunate magnet for pain and nagging problems that can last for years and affect quality of life.

You've probably heard of or even tried certain exercises to minimize your pain. Medical research agrees that when done correctly, proper exercises can ease your back pain. It's very important to understand that while certain exercise movements can provide relief, if they're performed incorrectly you can easily injure or worsen your back. Let's take a look at the exercises you should - and shouldn't - focus on to ease your lower back pain.

Three Exercises To Help Your Lower Back

1. Swimming: Swimming is one of the best exercises to help loosen and stretch your lower back. Further, swimming is an excellent cardio workout with no impact, pounding, or bouncing. Start slowly with just a few laps, and work your way up to 20 laps. Not only is swimming good for your back, it's one of the best for your heart and lungs.

2. Partial Curl: This exercise is excellent for your back and abdominal muscles. Plus, it's easy to perform. Lie on the floor or a mat with your knees bent and your feet completely on the floor. Now, push your lower back into the floor and curl up, with your arms stretched in front of you, until your shoulders are off the ground. Hold for five seconds and release. Try doing 3 sets of 10. The partial curl will tighten your core muscles, strengthen your lower back, and will tighten your abs.

3. Hamstring/Lower Back Stretch: This one is also easy to do. Lie on the floor with your left leg flat and your right leg bent at the knee. Now, lift your right leg and straighten it, locking your fingers behind your thigh (or calf if you're more flexible). Hold for 10 seconds and repeat with the left leg. You'll feel the stretch in your hamstring and lower back. For an advanced stretch, lift both legs straight up and hold the back of each leg, one hand on each leg. This stretch will really loosen your back, but be careful to start slowly and gently and work your way up as your back is gradually stretched.

No - Don't Do These Three Exercises

1. Sit Ups With Legs Straight: I cringe whenever I see someone doing this at the health club. Doing sit ups with legs straight is just about the worst thing to do to your lower back, short of improperly lifting a heavy object. The partial curl is so much more effective for your abs anyway.

2. Hip/Oblique Twists: Also known as trunk twists, this is an exercise that's not good for people with back pain. Normally this movement is done in a herky jerky fashion, which twists the core and spine and can result in injury. There are much better exercises for your obliques.

3. Running Outdoors On Concrete: If you're a runner, it's probably difficult for you to avoid running on concrete. But if you've got back problems, be aware that running on concrete gives your back a real pounding. Try running indoors on a high quality treadmill, or at least on asphalt if you run outside. Asphalt has a bit more give and isn't as tough on your back, knees, and ankles.

If you suffer from back pain, a good rule of thumb is to avoid high impact exercise or any exercise movement that isolates and strains your back. You can still derive optimal benefit from cardio exercise via low impact alternatives such as swimming or indoor cycling. A little common sense and preventive maintenance should help you avoid further lower back pain and keep your back strong and healthy.