Back exercises help strengthen and increase the flexibility of the muscles that support the back. It is important to exercise to keep in shape and have a strong, flexible back.

Some exercises like double-leg raises, straight-leg sit-ups, sit-ups done with another person holding the feet, timed sit-ups, and standing toe touches should never be done. These exercises are a little risky as they put more pressure or stress on back, which is not desirable.

Exercise 1: Carry these four Steps:

Lie on the back with the knees bent
Feet flat on the floor.
Tighten the stomach muscles and press the lower back against the floor.
Hold this position for a count of ten, then relax. This can be repeated 10 to 12 times.

Exercise 2:

Lie on the back with the knees bent, and feet flat on the floor.
Slowly raise the head and shoulders off the floor, and reach the hands toward the knees, bending knees, stomach, abdominal,back weak muscle.
After a count of 10, slowly relax the head and shoulders and return to the floor.
This exercise can be done 5 times.

These exercises make the back musle very strong. Pain nearly is vanished after doing it for some days. Ofcourse some careful understading of what feature is provided with each exercises must be understood.

Exercise 3:

Lie on the back with the feet flat on the floor, raise the knees to the chest.
Both hands should be put under the knees to gently pull the knees as close to the chest as possible. The head should not be raised. Lower the legs to the floor, without straightening them.
This exercise can be repeated 5 times in a set. Several more sets of this exercise can be done throughout the day.

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