Why Exercise Is Good For Your Back!
Increasingly, doco=tors are prescribing exercise to help correct spinal problems involving the muscles and joints of the back. Exercise can restore your back’s strength, flexiblity and balance aids in the healing of injuries.

How Exericse Helps
When your muscles are often tense and contracted, your blood doesn’t circulate through them as well. Your muslces become less elastic and more easily injured. This tension can also throw off your back’s alignment and balance.

On the other hand, when your muscles are weak and lax, your spines ligaments and other tissues must try to make up the slack. Damage to discs and the facet (hinges) of your vertebrae may follow.

Exercise strengthens your muscles, builds your flexibility and releases muscle tension. Certain kinds of exercise, such as yoga, use slow breathing and streching to help your muscles relax and stretch. They can also help build and rebalance muscle strength.

Doing It The Right Way
To get the benefits of exercise, follow these steps:
-Wear comfortable clothing that doesn’t restrict your movement
-Use a pad or rug for floor exercise
-Keep your movements long, slow, and gentle
-Don’t hold your breath
-Breath through your sore. If you can breath when you lengthen or strech your body. Breath out when you curl or fold your body.
-Listen to your body’s signals. When it signals pain, ease up
-Stay in the range of “sweet challenge” that’s where you build flexibility and strength.
-Exercise regularly. It’s best to do it daily at the same time. Setting up a routine will help establish and exercise habit.
-Create an exercise environment that’s pleseant and quiet, with plenty of fresh air

It’s Not Just Your Back
Exercise is more than a way to relieve your aching back. Exercise gives you healthy muscles and bones, increases your energy and improves your overall well-being.

Exercises to Prevent Back Pain
Fifteen minutes a day is all it takes to keep your back in a healthy balance and help prevent back pain or spasms. Use a floor and mat for these excersise.

Stengthen Abdonaimal Muscles
-Lie on the floor with your knees bent.
-Place your hands under your hips to keep your lower back on the floor.
-Slowly bring one knee closer to your chest. Go as far as you can without straining.
-If you can, straighten out your other leg so it’s a floot over the floor. Keep your back flat on the floor
-Slowly slternate your leg
-Do this strech 10 times

Strengthen Buttock Muscles and Back
-Lie on the floor with your knees bent.
-Pull in your buttocks muscles as you lift your pelvis off the floor
-Hold for five seconds
-Do this strech 10 times.

Strengthen Adominal Muscles and Buttocks
-Get on your hands and knees, with your knees and hands right below your hips and shoulders.
-Keep your spine in neutral position by tensing your abdomen.
-Keep your ears in line with your shoulders so you’ll feel the natural curve of your neck.
-Keep your hands and knees still
-Tighten your abdominal and buttock muscles to press your back upward.
-Slowly let your head drop
-Hold for five seconds
-Return to your starting position
-Do this five times

Strengthen Shoulders and Upper Back 
-Get on your hands and knees
-Keep your head straight and eyes facing the floor
-Raise one arm straight in front of you
-Hold for five seconds
-Return to your starting postion
-Do this five times with each arm

Strengthen Buttock Muscles
-Get on your hands and knees.
-Keep your head straight and eyes facing the floor
-Raise one leg straight out behind you
-Avoiding arching your back or letting your back, head, or stomach drop.
-Hold this posture for five seconds
-Do this five times with each leg
-Return to starting position