One of the causes of back pain is weak muscles in the back and/or in the abdominal area. Back exercises are a good way to prevent and/or heal back pain but if you already suffer from back pain, consult your doctor before attempting any exercise program. The idea is to use an integrated approach to back exercises: do some stretching, some strengthening and some aerobic exercises. Warming up at the beginning and cooling down at the end are absolutely necessary, and some relaxation would help too. The combination of all mentioned here, will help you heal your back with exercise.

Stretching exercises are generally important for stiffened muscles. They also help in stretching any shortened muscles to prevent further problems. One effective stretching exercise is the hamstring stretch. Though the hamstrings are leg muscles, they have an effect on the back too. Another effective set is the sit-ups. They work the muscles in the abdominal area, thus working indirectly on the back. The exercise tool getting really popular is the exercise ball. You can use it while watching TV, using the computer, reading or just relaxing. When looking for the right ball, try to find an adjustable one as the right fit will be more beneficial. It is a good idea to do a variety of stretching exercises, as they work in different combinations to provide extensive stretching of the back muscles without straining them.

A series of back strengthening exercises should only be attempted after soreness and irritation has healed. Some useful exercises include the modified sit-up. In this exercise knees are bent with feet flat on the floor. The back is kept flat and not allowed to arch, while the upper body is lifted and arms extended towards the bent knees. Leg lifts and leg raises are also good strengthening exercises. Do the exercises slowly and deliberately. Do each exercise only 5 times and repeat them twice a day. This will help prevent straining of the back.

Low impact aerobic exercise is good for healing the back. In fact, it should be part of a healthy life-style. Low impact aerobic exercises include walking, swimming, yoga and low impact workouts. Make it a point to do these regularly to have a healthy back or to heal a hurt one.