Many people with back pain are in a constant cycle of pain and spasm that severely limits their activity level. An exercise program will help break the cycle and will allow increasing amounts of motion and decreased pain. The exercises on the following list are beneficial for a majority of the population, but listen to your body, and always refer any questions to your doctor.

People suffering from back pain often lack stability and strength in their abdominal and low back region. This weakness can have adverse effects on hip pain, knee pain, and mid back pain.

Bracing is a common exercise first used to engage the deep abdominal and back muscles. The starting position is laying face up with the knees bent and the feet on the floor or treatment table (beds and materials with a lot of 'give' are not good choices). There should be a slight curve in the low back, usually just big enough to slide a hand between the table and the back. Think about bringing the belly-button back toward the spine and flattening out the space that existed. The pelvis will rock back towards the table as well. Hold this back brace for 10-30 seconds, rest and repeat 2-4 times. The progression is to march while bracing so that the brace and 'flat back' position is held while one leg is lifted at a time, the feet are lifted off the table a little bit. The key is to never lose the tightened back brace that the muscles have created. The feet alternate moving up and down for 10-30 seconds. 

Abdominal crunches help to strengthen the front musculature. The starting position is face up, knees bent, feet on the floor or table. The hands are placed on the middle of the thighs with the fingers pointed up towards the knees. Initiating the movement with the abdominal muscles, crunch up so that the head and shoulders are off the ground, but only high enough so that the tips of the fingers reach the tops of the knees. Slowly return back to the starting position. During this movement, the head should stay neutral as if there was an apple under the chin. This movement is slow and controlled on the way up and down and should primarily target the abdominals. Start with one set of 10-15, and gradually add more repetitions or sets.
 
Bridging helps engage the stabilizing muscles while the trunk is in motion. The starting position is face up, knees bent, feet on the floor or table, and arms extended next to the body with the palms down. Before any movement occurs, tighten the abdomen and back muscles. Now, lift the hips off the table until the spine is straightened (essentially, you created a bridge with your lower body). The hips should be square; neither one should not be dropped to the side. Slowly bring the hips back down, but before the body touches down, raise back up. Do not lose the tight brace created by the back and ab muscles. This area should be 'turned on' or engaged the entire time the movement occurs. To engage some hip stabilizers, perform the movement while squeezing a ball (volleyball size) between the knees. A progression would be to bridge and march so that the up position is maintained while the feet move off the table one at a time. The hips should not drop to one side and the muscles need to stay ‘cued on’ throughout the movement. In this phase, there is no down movement of the bridge. The body creates the bridge and stays there while the marching takes place. Begin by simply raising the knee up towards the sky, then proceed by bringing the knee up and then extending the foot out as if you were kicking. To increase the difficulty at any time, raise your arms up toward the ceiling, which will decrease the surface area that is in contact with the stable surface.

Disclaimer: The material presented is for informational purposes only. It is not intended to treat, diagnose, or cure any condition or ailment. It does not replace nor supersede guidance from qualified medical professionals. Reader assumes any and all risk if they choose to perform any of the activities presented.