Low back pain usually involves muscle spasm of the supportive muscles along the spine. Also, pain, numbness and tingling in the buttocks or lower extremity can be related to the back. There are multiple causes of low back pain (see below). Prevention of low back pain is extremely important, as symptoms can recur on more than one occasion Low Back Pain: Exercises (page 5) 3. Hold the stretch for at least 15 to 30 seconds. Repeat with your other leg. 4. Do 2 to 4 times on each side. Wall sit 1. Stand with your back 10 to 12 inches away from a wall. 2. Lean into the wall until your back is flat against it. 3. Slowly slide down until your knees are slightly bent, pressing your. initial injury or underlying cause of acute low back pain has been treated. About 20 percent of people affected by acute low back pain develop chronic low back pain with persistent symptoms at one year. Even if pain persists, it does not always mean there is a medically serious underlying cause or one that can be easily identified and treated back pain: the probability that a particular case of back pain has a specific cause is only 0.2% (2). So-called red flags — symptoms and signs that point to a specific cause — are well delineated in Low back pain initiative(1). Non-specific back pain is thus a major problem for diagnosis and treatment. Studies in the United Kingdo . STATEMENT OF INTENT These guidelines are not intended to be construed as or to serve as a standard of medical care. Standards of care ar
Background: Low back pain (LBP) is a heterogeneous disorder including patients with dominant nociceptive (e.g., myofascial low back pain), neuropathic (e.g., lumbar radiculopathy), and central sensitization pain. In order to select an effective and preferably also efficient treatment in daily clinical practice, LBP patients shoul back. If your hips are lower than your knees in this position, raise yourself by sitting on a pillow. Exercises for low back pain Safety Guidelines • An increase in your low back pain can be expected with these exercises. This is acceptable as long as your leg symptoms are not increasing of low back pain is essential to maintaining the quality of life of many Japanese. Low back pain caused by fragility fractures in osteoporosis patients has been found to have the most signiﬁcant impact on mortality among the various kinds of frac-tures that occur in the elderly. It is concluded that low back pain, a disease of th The Back Pain Consortium established through HEAL will conduct studies to better understand the mechanisms of common pain conditions such as chronic low back pain, develop improved diagnostic and treatment tools, and identify, prioritize, and test therapies that reduce the need for opioid use for millions of Americans Davidson M & Keating J (2001) A comparison of five low back disability questionnaires: reliability and responsiveness. Physical Therapy 2002;82:8-24. The Oswestry Disability Index (also known as the Oswestry Low Back Pain Disability Questionnaire) is a
Low Back Pain Low Back Pain: The Basics Low back pain is a common condition in people who have hip and/or knee arthritis. Due to a change in the way you walk and potentially limited motion of an arthritic joint, a bad hip or knee can lead to or aggravate back pain. Similarly, if you have had a hip or knee replacement, the increased activity an Herniated nucleus pulposus Leg pain is greater than back pain and worsens when sitting; pain from L1-L3 nerve roots radiates to hip and/or anterior thigh, pain from L4-S1 nerve roots radiates to.
Spine Rehabilitation Exercises. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. After an injury or surgery, an exercise conditioning program will help you return to. 10. Medical personnel can determine when low back pain is due to faulty posture and can prescribe proper exercises. 11. Omit any exercise which arches or overstrains the lower back, such as backward bends, forward bends, touching the toes with the knees straight. 12. Women should wear shoes with moderate heels; al Low Back Pain: Exercises to Reduce Pain Low back pain is very common among adults and is often caused by overuse and muscle strain or injury. Treatment can help you stay as active as possible. And it will help you understand that some continued or repeated back pain is not surprising or dangerous
Lower Back Pain is a broad clinical term, not a specific disease. There are a variety of causes - the most common cause is mechanical back pain due to muscle, tendon, or ligamentous strain. In up to 85% of individuals, no specific cause can be isolated. Acute Low Back Pain Low Back. The Rx3 Low Back Pain Rehabilitation program is organized in 3 phases based on how far along in recovery you are. Unless your healthcare provider instructs otherwise, begin with Phase 1. First find the phase you need in the Program Document section and read the full program description, so that you have a complete understanding of the. Types of low back pain There are three broad types. Non-specific low back pain Sciatica (nerve root pain) Serious spinal pathology (red flags) Non-specific low back pain This is the most common type of back pain (95 people in 100). It is not possible to diagnose the exact cause of in the majority of people suffering from back pain. This i Cool it Strengthening Exercises For Lower Back Pain Pdf Ice is best in the initial 24 to two days after an injury since it decreases swelling. Although the heat really feels good since it helps conceal the pain as well as it does assist loosen up the muscles, the warm in fact irritates the inflammatory processes Back pain Staying active is the most important thing you can do to recover from back pain. Try to carry on with your daily activities, as resting too much could cause the pain to get worse. This sheet includes some exercises you can do to reduce your back pain, and they'll also help improve the strength and flexibility of your back
LOWER BACK/SPINE EVALUATION NAME: Chief Complaint: P ain Swelling R edn s s Wkn ss ound Issu Oth r: Onset: Acute Traumatic Non -Traumatic Chronic Traumatic Chronic Non traumatic Date of Onset: Location of pain: Upper back Lower back Mid back Buttocks Leg Low back pain WHAT IS LOW BACK PAIN? Low back pain is pain felt in your lower back or lumbar spine. Your lower back is the part of your (pdf/online/MS word) online at www.safercare.vic.gov.au Seeking help In a medical emergency call an ambulance - dial triple zero (000). Seek urgent medical attention if you have
2. For patients with low back pain, we suggest performing a mental health screening as part of the low back pain evaluation and taking results into consideration during selection of treatment. Weak for Reviewed, New-replaced 3. For patients with acute axial low back pain (i.e., localized, non-radiating), w sels and nerves. The back—especially the lumbar, or lower, back— bears much of the body's weight during walking, running, lifting and other activities. It makes sense, then, that injuries to the lower back—such as strains and sprains—are common. A common cause of low back pain is overstretched or injured mus-cles that support the.
Low Back Pain Physiotherapy Assessment Pdf. Back pain is an usual problem that can interfere with an individual's job as well as personal life. Thankfully, numerous home remedies exist to aid relieve aggravating back pain. Lower back pain is a widespread issue, creating more international special needs than any other problem Low back pain (LBP) is posterior trunk pain between the ribcage and the gluteal folds. It also includes lower extremity pain that results from a low back disorder (sciatica/radiating low back pain), whether there is trunk pain or not. Sciatica is radiating, lower extremity pain and may not be associated with back pain. Sciatica should b may have low back pain the back ofthe thigh. because of the added stress on Alow back strain their back. typically does not pro-Backpain may occur when duce pain past the knee the muscles, joints, bones, and into the calfor foot.Tin-gling ornumbness in the calf or footmky indicate aherniat-ed disk ot pinched nerve. Be sure to sJe your doctor ifyo
low back pain.13 The combined effect on individuals of low back pain and comorbidity is often more than the effect of the low back pain or the comorbidity alone and results in more care, yet typically a poorer response to a range of treatments.13 Thus, many people living with low back pain have diverse problems in whic Low Back Pain.pdf. Download. BIA Research Bulletin Bulletin #1 Low Back Pain Biological Immunity Analysis® Researchers at Biological Immunity Research Institute, Scottsdale, Arizona have developed a lab test using urine & saliva. The test is unique because it has its roots in soil chemistry rather than the traditional medical approach
Download. Low Back Pain (pdf) - UHS Tang Center. DESCRIPTION: Eighty percent of adults will experience significant low back pain sometime during their lifetime. Low back pain usually involves muscle spasm of the Category: All .1 Low Back Pain.1.1 Definisi Low Back Pain Low back pain adalah suatu periode nyeri di punggung bawah yang berlangsung lebih dari4 jam, yang didahului dan diikuti oleh 1 bulan atau lebih tanpa nyeri punggung bawah. Sumber lain menyebutkan LBP adalah nyeri dan ketidak nyamanan yang terlokalisasi di bawah sudut iga terakhi Bagaimana mencegah Low Back Pain? Mempertahankan postur tubuh yang benar di tempat kerja dan selama aktivitas sehari-hari, olahraga teratur dan diet seimbang dapat membantu mencegah nyeri punggung bawah. Memperhatikan mekanisme yang ad Managing low back pain If you have low back pain, you are not alone. Up to 84 percent of people will experience back pain at some point in their lives. It can interfere with work, daily activities, or simply enjoying life. Fortunately, most low back pain goes away within a few days and can be managed at home with self-treatment. I
Low-back pain (often referred to as lower back pain) is a common condition that usually improves with self -care (practices that people can do by themselves, such as remaining active, applying heat, and taking pain -relieving medications). However, it is occasionally difficult to treat. Some health care professionals are trained to us low back pain. Further testing is needed to show their utility in prediction of low back pain outcome. Low back pain (LBP) is a major disability symptom in today's societies and the costs of this disability are high. It has been estimated that up to 80% of all people will experience back pain during their life (1, 12, 16, 18, 27). Thirty-on
Low back pain is the leading cause of long term disability worldwide.1 The lifetime incidence of low back pain is 58-84%,2 and 11% of men and 16% of women have chronic low back pain.3 Back pain accounts for 7% of GP consultations and results in the loss of 4.1 million working days a year.2 More than 30% of people still have clinically significant symptoms after a year after onset of sciatica. Abstract Low back pain is the leading cause of years lived with disability globally. In 2018, an international working group called on the In 2018, an international working group called on the World Health Organization to increase attention on the burden of low back pain and the need to avoid excessively medical solutions Low back pain is a term used by researchers, clinicians, and the general public on a daily basis. The problem is that what low back pain means to one group is different from what it means to the others. As this paper will help to explain it often means different things to people within eac Low Back Pain And Radicular Pain: Assessment And Management PDF Belgian Health Care Knowledge Centre, (2017). ~ FULL TEXT Low back pain (LBP) is a considerable public health problem which combines high frequency, healthcare consumption and societal cost
Low back pain affects a reported 5.6 percent of U.S. adults each day,1 and 18 percent report having had back pain in the previous month.2 The lifetime prevalence of low back pain is estimated to. exercise only when the pain from the previous exercisedecreases. If symptoms y (increased pain, numbness or tingling) in either or both legs, discontinue the exercise. If symptoms diminish in the legs, continue as instructed even if accompanied by a temporary increase in low back pain. S. t. e. p. 1: L. y. i. n. g. o. n. s. t. o. m. a. c.
Low Back Pain (LBP) is Very Common, Causing More Global Disability Than Any Other Condition. In one study, it was the most common type of pain reported by patients, with 25% of U.S. adults reporting LBP in the prior 3 months Low back pain is an extremely common problem that is estimated to affect up to 70% of adults.1 In up to 85% of all cases of low back pain the mecha-nism of the pain is poorly understood and is classi-fied as non-specific i.e. of unknown origin.2 However, low back pain is understood to have a multifactorial aetiology with individual character Data synthesis: Four eligible randomized controlled clinical trials (n ¼ 4) involving Pilates for the management of low back pain were included. The methodological quality of the RCTs was relatively low, varying from 1e4 on the Oxford scale. All studies were heterogeneous in terms of population of patients, control groups, inclusion and. . It may start from diseases, injuries or stresses to many different structures including bones, muscles, ligaments, joints, nerves or the spinal cord. The affected structure will send a signal through nerve endings, up the spina Executive Summary. Almost everyone will have low back pain at some point in their lives. It can affect anyone at any age, and it is increasing—disability due to back pain has risen by more than 50% since 1990. Low back pain is becoming more prevalent in low-income and middle-income countries (LMICs) much more rapidly than in high-income.
The Quebec Back Pain Disability Scale is a 20-item self-administered instrument designed to assess the level of functional disability in individuals with back pain. The scale is a reliable and valid measure used for monitoring the progress of individual patients participating in treatment or rehabilitation programs A comparison of a modified Oswestry Low Back Pain Disability Questionnaire and the Quebec Back Pain Disability Scale. Physical Therapy. 2001;81:776-788. aModified by Fritz & Irrgang with permission of The Chartered Society of Physiotherapy, from Fairbanks JCT, Couper J, Davies JB, et al. The Oswestry Low Back Pain Disability Questionnaire Low back pain usually goes away within 4 to 12 weeks after delivery. The good news is that by taking part in a regular exercise program and improving your posture, you can help ease your low-back pain. Causes of low-back pain Low-back pain in pregnancy can be caused by several things: • The support structures of the back and pelvis relax and. BACKGROUND Low back pain accounts for approximately 5% of all general practice consultations. Although the majority of patients will have somatic low back pain of musculoskeletal origin, vigilance in excluding 'red flag' conditions is paramount. The identification of 'yellow flags', ie. psychosocial stress factors, becomes importan Back Pain: MedlinePlus Health Topic - English. Dolor de espalda: Tema de salud de MedlinePlus - español (Spanish) National Library of Medicine. Exercises for Your Back - español (Spanish) Bilingual PDF. Health Information Translations. Do's and Don'ts with Low Back Pain - español (Spanish) Bilingual PDF
Low back pain On this page. Back problems are common, with approximately 8 out of 10 people experiencing back pain at some time in their lives. In most cases the cause is not serious and, with the right guidance and support, people recover without the need for specific treatment or specialist help Exercises for low back pain Safety Guidelines • An increase in your low back pain can be expected with these exercises. This is acceptable as long as your leg symptoms are not increasing. • ءوسIf while doing these exercises, your pain worsens or you have new pain or symptoms, stop the exercises and discuss your symptoms with your docto
In some very rare cases of back pain with leg pain the nerves that supply your bladder and bowel can be affected. This rare condition is called Cauda equina syndrome (CES). If this happens it is a medical emergency and you should attend A&E or ring 111. The NHS outlines new symptoms to look out for and the action you should take if they develop Introduction: Exercise therapy (ET) is advocated as a treatment for chronic nonspecific low back pain (CNSLBP). However, therapy effect sizes remain low. In other chronic disorders, training at higher intensity has resulted in greater improvements on both general health related and disease specific outcomes compared to lower-intensity ET
Introduction. Low back pain is a common health problem in the workplace and most workers are expected to experience symptoms of low back pain during their working life. 1,2 Low back pain has a profound impact both directly and indirectly on individual workers and their families, industries and governments. 3-6 Direct healthcare expenditure for low back pain has been reported to range from. Low Back Pain Share this page Pain in the lower back area that can relate to problems with the lumbar spine, the discs between the vertebrae, the ligaments around the spine and discs, the spinal cord and nerves, muscles of the low back, internal organs of the pelvis and abdomen, or the skin covering the lumbar area low back pain may be manual therapy (mobilization/ manipulation) or exercises that restore motion and decrease pain in the leg that is linked to your low back pain. Exercises that improve coordination, strength, and endurance are best added to treatment once the pain lessens. However, if your pain becomes chronic
Your Acute Low Back Pain Almost everyone will have back pain at one point in their life. The good news is that most low back pain will go away in four to six weeks with good self care. However, between 60 and 86% of us will have the pain return unless we actively try to prevent it. If you have sprained or strained your back, have muscle spasms A Syndrome (Pattern) Approach to Low Back Pain Hamilton Hall MD FRCSC Professor, Department of Surgery, University of Toronto Medical Director, CBI Health Group Executive Director, Canadian Spine Society Preamble: More than 90% of back pain seen in family practice is the result of minor alterations in spinal mechanics. It is rarely th low back pain. In this guideline, the term 'low back pain' refers to 'non-specific low back pain', unless otherwise indicated. † Non-specific low back pain is defined as low back pain for which no specific cause can be identified. This is the case in about 90% of all patients with low back pain Low Back Pain Exercises Exercises that stretch and strengthen the muscles of your abdomen and spine can help prevent back problems. If your back and abdominal muscles are strong, it will help you to maintain good posture and keep your spine in its correct position Low Back Pain Exercise Guide Regular exercises to restore the strength of your back and a gradual return to everyday activities are important for your full recovery
tion. The presumptive pain generator's directional preference is that single direc-tion of testing that results in the pain centralizing,abolishing,orboth.''Paincen-tralization'' occurs when pain referred or radiating away from the spine retreats back TABLE 1. Ability of Various Techniques to Identify and Define Low Back Pathology and. A. LOW BACK PAIN 1. Definisi Nyeri punggung bawah atau Low Back Pain (LBP) adalah suatu keadaan tidak nyaman atau rasa nyeri yang akut pada di daerah ruas lumbalis kelima dan sakralis (L5-S1).17Nyeri yang dirasakan pada punggung bawah, biasanya disertai dengan penjalaran dari arah kaki dan tungkai.18 Low.
11 BAB II . TINJAUAN PUSTAKA . A. Low back pain . 1. Definisi Low back pain (LBP) Dalam bahasa kedokteran inggris, Nyeri punggung sering dikenal dengan Low back pain lumbosacral dan sakroilliaca.Low back pain (LBP) adalah suatu nyeri yang sering dirasakan pada daerah punggung bawah o An increase in your low back pain can be expected. This is acceptable as long as your leg symptoms are not increasing. Stop the exercise and let your doctor or therapist know right away if you have either of these problems: o Any change in your bowel or bladder control. o Any increase in weakness in your leg or foot. If Your Pain Returns National Health Committee - Low Back Pain: A Pathway to Prioritisation Page 7 patients with chronic low back pain, is sub-optimal and this may be a partial explanation of acute non-surgery related hospitalisations. Patients with chronic LBP receive lower levels of manual therapies and allied care services whe Low back pain is also often from deconditioned low back musculature and weak core stabilizers. In many cases of chronic low back pain the cause remains unknown, but exercise therapy has been shown to be beneficial.. Symptoms People affected by this condition usually describe a dull, achy, or sharp pain in the low
o An increase in your low back pain can be expected. This is acceptable as long as your leg symptoms are not increasing. Stop the exercise and let your doctor or therapist know right away if you have either of these problems: o Any change in your bowel or bladder control GUIDELINES Low back pain and sciatica: summary of NICE guidance Ian A Bernstein musculoskeletal physician and general practitioner 1, Qudsia Malik senior research fellow 2, Serena Carville associate director 2, Stephen Ward guideline development group chair, consultant pain physician 3 1London North West Healthcare NHS Trust and Gordon House Surgery, London, UK; 2National Guideline Centre. pain. People with LBP do best with individually tailored programs that include aerobic activity, strength training and stretching. If activity causes pain that doesn't go away, or if being active doesn't help, check with your provider. Low back Pain Tips and Cautions Aerobic Activity Aerobic activity increases your heart rate and breathing Low Back Exam. The purpose of provovative tests is to elicit pain by specific manuvers, thus a positive test. If positive, these manuvers suggest the nerve is being irritated by a mechanical cause, usually the verebral bones or herniated disc. The irritative nerves form the sciatic nerve, leading to sciatica
A study in the United States found that of all patients with back pain in primary care, 4% have a compression fracture, 3% spondylolisthesis, 0.7% a tumour or metastasis, 0.3% ankylosing spondylitis, and 0.01% an infection. 5 Non-specific low back pain is defined as symptoms without a clear specific cause—that is, low back pain of unknown. Chronic low back pain is a potentially disabling comorbidity of the obesity epidemic. Defined as pain in the lumbar region lasting more than three months, it can occur secondary to acute occupational, recreational or sports injury or as the result of cumulative trauma from occupational repetitive strain The best way to prevent back pain is to regularly exercise the back. It is recommended that you do back strengthening and stretching exercises at least 2 or 3 times per week. Another good way of preventing back and leg pain is by using good back techniques at home and at work. Adopt a straight posture while sitting or standing Back pain is, perhaps, the most common complaint I receive from students who are looking for relief. This sequence is designed to primarily release lower back pain, but it is a great sequence for increasing gentle flexibility in the spine. Spine health is vitally important
PEARL- Major serious causes of back pain- CRAFTI Cauda Equina Renal Aorta (aneurysm or dissection) Fracture Tumor Infection Workup Labs- usually low yield UA- low threshold especially in female patients (UTI) CBC/Chem 10/ type and cross for 8 units/emergency release blood- if suspecting AAA ESR/CRP- elevated in epidural abscess Imaging Bedside ultrasound- for AAA- if larger than 5 cm and. Patient complains of lower back pain irradiating down to left buttock to lower extremities (foot area) after lifting milk containers weighing approximately 40‐50 pounds. Patient felt pop and immediately started developing back/buttock pain
In this post, you'll learn 3 amazing beginner core strengthening exercises for back pain relief (A printable PDF is included for your convenience, below). Strong core muscles support the spine and help maintain good posture . Strengthening the core muscles will go along way in reducing lower back pain and spinal strains Low back pain (LBP) is so prevalent globally that most people will experience at least one episode of it over their lifetime. The 1-year incidence of ﬁrst-ever LBP has been estimated to be between 6.3 and 15.4%, and the 1-year incidence of any episode of LBP range from 1.5 to 36% . Th
Low back pain usually involves muscle spasm of the supportive muscles along the spine. Also, pain numbness and tingling in the buttocks or lower extremity can be related to the back. There are multiple causes of low back pain (see below). Prevention of low back pain, as well as knowing self-care options for acute low back pain, are important. 30. For patients with chronic low back pain, we recommend against the chronic use of oral acetaminophen. Strong against Reviewed, New-replaced 31. For the treatment of acute or chronic low back pain, including patients with both radicular and nonradicular low back pain, there is insufficient evidence to The most common type of low back pain is called 'non-specific low back pain', and accounts for approximately 90% of cases in primary care settings.1-6 Less than 2% of people with low back pain have potentially serious spine conditions that will require surgery or medical intervention.6, Low back pain is usually nonspecific or mechanical. Mechanical low back pain arises intrinsically from the spine, intervertebral disks, or surrounding soft tissues. Clinical clues, or red flags, may help identify cases of nonmechanical low back pain and prompt further evaluation or imaging. Red flag Low back pain is one of the most frequently encountered conditions in clinical practice. Up to 84 percent of adults have low back pain at some time in their lives, and over one quarter of U.S. adults report recent (in the last 3 months) low back pain. Low back pain has high direct and indirect costs and is a common reason for missed work
Definition of low back pain In these guidelines, the term 'low back pain' refers to 'non-specific low back pain', which is defined as low back pain that does not have a specified physical cause, such as nerve root compression (the radicular syndrome), trauma, infection or the presence of a tumor. This is the case in about 90% of all low. Low back pain is the leading cause of long term disability worldwide.1 The lifetime incidence of low back pain is 58-84%, 2 and 11% of men and 16% of women have chronic low back pain.3 Back pain accounts for 7% of GP consultations and results in the loss of 4.1 million working days a year.2 More than 30
. Overview: Manniche et al developed rating scale to evaluate patients with low back pain. The scale covers the 4 manifest components of back pain and was designed for monitoring outcome following therapeutic interventions. The authors are from several hospitals in Denmark The most common type of low back pain is called 'non-specific low back pain', and accounts . for approximately 90% of cases in primary care settings. 1-6 Less than 2% of people with low back pain have potentially serious spine conditions that will require surgery or medical intervention. 6, adults with recurrent low back pain to determine if reductions were made in pain-related disability and pain experience. Search. A comprehensive search of the UW Database, OT Seeker, PEDro, and Cochrane was done. Nine relevant articles were located. Two level 1b and one level 2b were chosen for critique Low back pain (LBP) or lumbago is a common disorder involving the muscles, nerves, and bones of the back. Pain can vary from a dull constant ache to a sudden sharp feeling. Low back pain may be classified by duration as acute (pain lasting less than 6 weeks), sub-chronic (6 to 12 weeks), or chronic (more than 12 weeks). The condition may be further classified by the underlying cause as either.
different from normal back pain in pregnancy are: pain down the buttock and back of your leg past your knee, tingling, numbness, or if you have trouble moving your leg. The treatment for sciatica is the same as the treatment for back pain but your health care provider may also suggest bed-rest, and physical therapy. Sciatic pain usuall . Clinical approaches to back pain vary considerably among providers. This guideline is intended to help primary care teams do an effective initial assessment of back pain, select appropriate interventions t
I'll also provide the core strengthening exercises for lower back pain in PDF format you can download for your convenience. Watch the exercise video and scroll below for additional instructions: Choose between 2-4 exercises to begin with. Rest: Stretch out your arms and legs between each exercises. 7 Core Exercises For Back Pain Relief Vide These lower back pain exercises help strengthen the hip extensors, buttock muscles and hamstrings. It also helps strengthen the low back and sacroiliac. This can improve your ability to stand and maintain your balance. 8. Pelvic Tilt. To stretch the lower back and hip muscles. This is a great treatment for back pain exercise for tired or sore. This paper presents some unusually optimistic old data about low back pain recovery: in a sample of about 100 patients, 90% of patients recovered within two weeks and only two developed chronic low back pain, which is much higher than reported in other studies, but the authors suggest some good reasons why their number makes sense Do you want to prevent back pain? Try these exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the repetitions as the exercise gets easier. Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it to your chest (B) these muscles strong can relieve back pain and prevent further injury. Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible