Most of the people suffer from back pain due to weakness in the muscles in the back, buttocks and abdomen. It is therefore important to undertake back strengthening work outs to provide the spine with additional strength and support. There has been a huge number of back strengthening work outs developed over the years, although it is important to remember not to overdo the exercises initially as it could easily result in immediate back pain. Five of the most popular back strengthening work outs is described below.

The Bridge - Focusing in on the core muscles, the bridge commences by lying flat on the back. The knees should then be bent to a right angle, with feet positioned flat on the ground. The buttocks are then should risen off of the ground, ensuring that the abdominals are kept tight. This should ensure that the shoulders to the knees are in a straight line, and is a position that should be held for five seconds. The buttocks should then be lowered back to the ground slowly. This is one repetition and initially should be done five times although with practice the number of repetitions can be increased.

The Plank - This work out is designed to help with the strengthening of the abdomen and back, the Plank also assists in strengthening the legs and arms as well. The Plank operates from a prone position, lying on the stomach with forearms and elbows placed on the floor. A push-up position should then be achieved with balancing on toes and elbows. The legs and back should then be straight and that position should then be held for ten seconds, people should then relax and repeat for a further four times. Again the number of repetitions can be increased over time and ability.

The Wall Squat - Working on the hips, legs and back, the Wall Squat commences with people standing with their back up against a wall. Their heels should be about a foot and a half away from the wall, with heels about shoulder-width apart. Then people should slowly slide themselves down the wall until their knees assume a right angle. This position should then be held for five seconds before they slide back up the wall.

Leg and Arm Raises - Focusing in on the hip and back Leg and Arm Raises take place from a prone position. Arms should be beyond the head so that both the palms of the hands and the head are touching the ground. The right arm should be lifted, as the head and shoulders are raised as well, simultaneously the left leg should be lifted. Then arm and leg should be stretched; this position must then be held for up to half a minute. Returning to the start position people should alternate arm and leg.

Leg Lifts - To help the back pain it is also important to strengthen the quads, and this can be done through Leg Lifts. People should start by lying on their back and the right knee should be bent to a right angle, ensuring the foot is flat on the ground; now keeping the left leg straight, it should be raised until it level with the height of the opposing knee. This position should be held for three seconds and then repeated, before switching other sides. The number of repetitions can be increased over time gradually.