One of the most common pains that adults experience emanates from strain in the back muscles. Back problems can often cause acute discomfort but more often than not can be treated by simple stretching exercises and massage. To help prevent injury it is important that the muscles of the back are strong and this can be achieved by core strength exercises.

Back Stretching Exercise No 1

Lie on your back on a mat with your knees bent and your feet flat on the floor.
Tighten the muscles in your bottom and stomach and flatten the small of your back into the floor.
Hold for a few seconds and slowly relax.

Back Stretching Exercise No 2

Lie on your back and bend your knees with your feet flat onto the floor.
Hold onto one leg behind the knee and pull the knee towards the same side shoulder.
Hold and release slowly.
Repeat with the other leg.

Back Stretching Exercise No 3.

Lie on your back and stretch your arms out at right angles to your body with the palms facing down.
Bend your knees and pull them up towards your chest.
Breathe in deeply. Exhale, and keeping both knees together turn them over to one side of your body towards the floor.
Hold for a second, breathe in and slowly bring your knees back the original position close to your chest.
Breathe out slowly and repeat on the opposite side.

Back Stretching Exercise No 4

Lie on the floor on your front.
Bend your arms and place the palms downwards beneath your shoulders. Your forehead should be towards the ground.
Push your hands into the ground and lift your upper body as far as you can comfortably go. Your back should be arched and your arms should be as straight as you can.
Hold and return to the starting position.