Since the early 1990s, the instances of back pain have more than doubled so if you are suffering from back pain, you are clearly not alone. While there may be many reasons for the rise in back pain cases, it’s more to figure out ways to prevent it going forward. The back pain tips I’m about to share with you will help you to prevent back pain from reoccurring.

By strengthening your trunk and back muscles, your spine is better supported. A better supported spine reduces your risk for back injury which is a major cause of back pain. So how do you strengthen those muscles? You may not like the answer but there’s only one way…Exercise.

The best way to improve your trunk and back muscles is with exercise and it doesn’t take a ton of exercises to get the job done. By doing two simple exercises every day or every other day, you will improve your trunk and back muscles by as much as 15%. That may seem like a small number but it’s not. That’s with just two exercises. I don’t know about you but I don’t like to be overwhelmed so two sounds like a magic number when it comes to exercising for me. Of course, if you are an overachiever you can search online for other back pain tips that will give you a longer list of exercises. However, these two exercises will accomplish just what you need for stronger trunk and back muscles.

Exercise #1 (For the Trunk):

1) Lay on your back with your knees bent and feet flat on the floor

2) Keep your spine stabilized and be careful not to arch your back

3) Raise your left leg and right arm simultaneously

4) Repeat on the opposite side

4) Do 5 repetitions on each side - gradually increasing to 10.

Exercise #2 (For Lower Back):

1) Get down on your hands and knees with your spine in a neutral position

2) Raise your arm parallel to the floor

3) Lower then raise your other arm

Repeat 5 times

4) Next, raise one leg up towards your back, keeping it parallel with the floor.

5) Lower and repeat on the other leg

6) Work up to lifting your arm and leg simultaneously

7) Gradually increase your repetitions to 10

These exercises are simple and should take less than 15 minutes. That’s being generous. Following the back pain tips in this article and you will improve the strength of your trunk and back muscles in no time flat.

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