Most back pain is caused by simple strains and the main focus of this site is how to prevent recurring back pain by strengthening the muscles that support the spine with back exercises, along with correcting posture, using proper lifting techniques, and understanding the physical limitations of the back.
Back Pain, especially in the lower back (lumbar spine), is a problem that most people experience at some time in their lives. The muscles that support the spine are in constant use; even while simply sitting, the muscles are in use to keep one from falling over. The spine also bends, straightens and twists. This constant stress on the back can result in back strain and pain.
The lower back supports most of the weight of the body and is subject to the most mechanical stress. As a result, the lower back is commonly injured. Lower back pain caused by strained muscles or ligaments is the most common type of back pain (sometimes referred to as lumbago).
Though most back pain is caused by muscle or ligament strain, there are other causes such as damage or injury to spinal nerves, bones, or discs. Sciatica, which is not a disease in itself but radiating pain and other symptoms caused by inflammation or compression of the sciatic nerve, can be caused by many conditions. Osteoarthritis of the spine is a common cause of back pain in people over 65 years of age. The incidence of some other back conditions also increases with age. Back pain is sometimes caused by a problem with the kidneys.
If back pain persists for over 3 months, it is considered chronic back pain. That doesn't mean wait 3 months to see a doctor - an aching back can be a symptom of something that requires immediate attention such as a kidney infection. Back pain that lasts several days should be diagnosed and treated by a physician. It the pain is severe or is accompanied by numbness or pain down the leg, a doctor should be seen immediately.
EXERCISES FOR THE UPPER BACK:

STEP 1: Stand with your legs slightly bent and feet hip-width apart. With arms straight, clasp your fingers in front of you while keeping your lower back firm and your body upright.


STEP 2: Gently push your hands away from you until you feel a stretch across your upper back and at the back of the shoulders. Hold for about 8-10 seconds.


EXERCISE FOR THE LOWER BACK:
STEP 1: Lie on your back (on the mat or on the floor). Clasp your hands on top of your shins and bring in both knees to your body.


STEP 2: Gently pull your knees closer until you feel the stretch in your lower back. Hold for 8-10 seconds.


HYPER EXTENSION OF THE BACK :
STEP 1: Lie face down (on the mat or on the floor). Move your elbows close to your body.


STEP 2: Push your torso up until your elbows are supporting your body weight. Keep your hips on the floor.


STEP 3: Be sure to keep your neck relaxed. Hold for 12-15 seconds.


These exercise should be done to keep the back in its perfect shape & stretch the back muscles to prevent pain .