Join Fitness Professional, Caroline Jordan, for a simple 10 minute stretching routine to ease stiff, sore back muscles. These are a few exercises will help stretch the areas that need it most and help you get rid of back pain and work towards optimal spinal health. Aim to work through the routine twice focusing on quality and moving slowly with control. As always, check with your doctor or physical therapist before starting a fitness routine. Honor your body and if anything doesnt feel right stop immediately.

If the phrase "Oh, my aching back" is part of your vernacular, you're not alone. Back pain is the second most common neurological ailment in adults (headaches come as a close first). Lucky for you there is a simple (and free!) aid to help relieve and prevent back pain: exercise. Not only does movement help decrease lower back pain, but it may also speed recovery, prevent re-injury, and enable you to enjoy a long life full of activity. Taking proactive steps to prevent or treat lower back pain is easy and can be done at home without any special equipment.

Exercises that may help reduce or prevent back pain include:

Aerobic exercise: to condition your heart and muscles, maintain health, and speed recovery. Walking, cycling, and swimming are great back happy cardio options.
Strength: with a focus on the back, stomach, and leg muscles.
Stretching: to keep your muscles and other supporting tissues flexible and less prone to injury.

Things to avoid to keep your back happy:

Straight leg sit-ups.
Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
Lifting both legs while lying on your back (leg lifts).
Lifting heavy weights above the waist (standing military press or biceps curls).
Toe touches while standing.


Its important not to let the fear of more back pain keep you from trying gentle activity. Exercise is the remedy to healing your body. Too little activity can lead to loss of flexibility, strength, endurance, and actually cause more pain. With permission from your doctor, a gentle program of cardiovascular and strength exercise can help ease your aching back and help you on towards health.