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Back pain is a complicated topic with as many causes as there are care options. Many people experience low-grade back pain and stiffness, regardless of their size, condition or ambition. This type of low-grade back pain is often caused by the muscles in the back. These muscles are responsible for keeping you mobile, standing straight and effectively executing your lifes demands. They flex you, extend you, and laterally bend you to provide a multi-dimensional movement experience.

The common problem today is that we spent an inordinate time sitting. We now know couch potato inactivity raises the risk of obesity, diabetes, heart disease and initiation of full respiratory decline. This may sound shocking and a bit exaggerated, but theres honesty in the message.

Here are four simple exercises you can do to counteract simple low-back pain.

1. Low-back extensions (LBE): Place your hands on your hips so the web of your hands rest on your hips just above legs and your thumbs wrap around your back. Begin by keeping your knees extended, not locked, and bend back, using your thumbs to add pressure and provide support. Extend back as far as you can comfortably, and then return to upright position. This is a movement exercise, not a stretch. Complete 10 to 25 repetitions at a time, three to five times per day.

2. LBE with added head extension: This is the exact same movement exercise as described above, but while youre in a back extension, extend your head back for a count of two and return to the upright position.

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START THE WEEK OFF RIGHT: Self-help strategy for lower back pain - Quad-Cities Online