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Back pain is sometimes debilitating. Fortunately, you can start to do some exercises that may prevent the pain from happening again.

For the first two days after an acute injury your doctor may want you to have bed rest. Just after an injury, your may be having muscle spasms. This is your body telling you that you have an injury and that you should not move. During these two days, lying on a hard bed may relieve the spasms.

After a couple of days, it will be time to get up from your bed and begin moving about, slowly at first. Staying in bed for a prolonged period lets your muscles become weak and healing will take longer.

A normal schedule works for most people to help to recover quickly. Normal walking and sitting are better than lying in bed or than starting to exercise too soon.

Until the injury has healed, you will need to stay away from high impact activities. Instead, start by swimming or by walking. Warm water exercises may be especially beneficial. Each of these activities will strengthen back muscles. Stretching increases the blood flow and loosens muscles that are tight. A warm shower can help to keep the muscles lose during exercise time.

After two to eight weeks, the back pain should be gone. Then you can start doing more strenuous exercises. Ask your doctor or physical therapist to help you to develop an exercise program that will strengthen your back to prevent further injury.

Exercises need to target core muscles. Muscles in the buttocks, abdomen and back all support the spine. If these muscles are strengthened, then the back becomes stronger. This can take stress off the joints of the back and is an essential step to prevent recurring lower back pain.

Strengthen core muscles in order to prevent or reduce back pain. In fact, many people find that these steps will actually eliminate back pain altogether.

Muscles that do not get stretched regularly can often become shortened. These shortened muscles can cause problems in the alignment of the spine and may cause back pain. Choosing stretching exercises will help to lengthen the shortened muscles and relieve joint pain. Muscles in the back and buttocks as well as the hamstrings and the quadriceps when tight can cause alignment problems. Stretching exercises are the best relief for these problems.

When back injuries do occur, medication may give temporary relief from the pain, but strengthening the core helps to keep new injuries from happening and lets you live with less pain.

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