Depending on how this is done, it takes only a short time to improve the flexibility and strength of the back. A few exercises can be performed which can prevent a lifetime of low back pain by just sparing only ten minutes a day. Below are some tips and three types of exercises that can help in maintaining a healthy back. These are partial sit-ups, Bridges, and Wall Slide.

The Partial Sit-ups benefit mostly the stomach muscles. Partial Sit-ups are performed by lying on your back with both knees bent and feet flat on the floor. This is followed by slowly raising the head and shoulders off the floor, while keeping the hands across the chest. Work up to thirty repetitions or as tolerated. Do not force the body to go beyond its limits it could be injurious.

Bridges is another type of exercise that strengthens mostly the lower back. This is performed by lying on the back with knees bent and feet flat on the floor. With arms lying at the sides, you then tightening stomach muscles, squeezing buttocks and slowly raising the hips into the air. This position is held for five seconds and then slowly bringing the buttocks back to the floor. It can be repeated at least twenty times or as tolerated. Knowing the body limits is vital.

The third type of exercise is Wall Slide. This exercise especially strengthens and mostly benefial to the back and leg muscles. It is performed by standing with the back against a wall and the feet slightly apart, one can then slide onto a half-sit and holding as long as one can then sliding back up. Repeat at least five times. Lying on the living room floor with a pillow under the knees and a rolled up towel under the neck can perform proper resting for the back muscles.

Some aerobic exercise also stretches and strengthens the muscles that support the low back, which combined with healthy eating can also help to maintain a healthy back. Finally, maintain good nutrition and a healthy diet to reduce and prevent excessive weight, particularly around the waistline because it taxes lower back muscles. A healthy diet with enough daily intake of phosphorus, calcium and vitamin D helps to promote new bone growth.