To prevent back pain, you need to work on strength and flexibility all through the motion of your body. The spine and the spinal muscles are supported by the core and the glutes, hips, quads and hamstrings. If there is a weakness in these muscles, you will be putting more strain on your back and hence setting it up for a spasm.
So, if you are trying to fix that nagging back pain– or more importantly trying to prevent it- then try out the following strength exercises.
Start with the pushup position but for the plank you have to bend your elbows and rest your weight on the forearms. Your body should form a straight line, starting from your shoulders to your ankles. Squeeze your glutes and engage your core. Hold this for 1 minute. Then roll on one side and hold up your body off the floor, again to form a straight line from head to foot. Hold again for 1 minute. Switch and do a plank on your side
Position yourself in the back extension station and support your feet under the leg anchors. Keep your back naturally arched, place your hands behind your head or across your chest and bend your upper body as far as you comfortably can. Squeeze your glutes and raise your torso until it’s in line with your lower body. Pause, then slowly lower your torso to the starting position.
Swiss Ball Pikes
Use a Swiss ball and to rest your shins on top of it. Place your hands flat on the floor to support your upper body. The arms should be straight and placed slightly more than shoulder width apart. Your body should now form a straight line from your head to your ankles. Without bending your knees, roll the ball slowly toward your chest by raising your hips as high as you can. Pause, and then lower your hips as you roll the ball back to the starting position. Do 3 sets of 15 reps.
Note: If you find pikes too difficult then begin with knee tucks, pulling the ball toward your chest without raising your hips. You can work your way up to the pike position as you get stronger and more stable.
Reverse Hip Raises
Lie facedown on a bench with your torso on the bench and your hips off it. Keeping your legs nearly straight, lift them until they are in line with your torso. Squeeze your glutes, raise your hips, and pause; then lower to the starting position. Do 3 sets of 15.
Note: You can also do this exercise with a Swiss ball, placing your hands flat on the floor in front of you for support.
Start by lying on your back on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and raise your hips until your body forms a straight line from your shoulders down till your knees. Pause for 5 seconds, and then lower to the starting position. Do 3 sets of 15.
Lie facedown on the floor with your legs straight behind you and your arms straight down next to your sides, with palms facing down. Now contract your glutes and lower-back muscles as you raise your head, chest, arms, and legs off the floor and rotate your arms so your thumbs point toward the ceiling. Hold for 30 seconds, and relax by resuming the starting position for 5 seconds. Repeat three times.