Back exercises help strengthen and increase the flexibility of the muscles and joints that support your back. A strong, flexible back will keep you in shape. It will allow you to do all the things you want or have to do.

If you have a back problem, you may need a specialized program developed for you. Before beginning a new back exercise program, check with your healthcare provider. Don't do any exercise that causes pain.

Follow this total back care exercise routine to keep your back healthy.

1. Exercise #1:
   * Start out lying on your back with your knees bent and your feet flat on the floor, arms at your side.
   * Tighten your stomach muscles, pressing the lower back against the floor. Squeeze your buttocks and lift your hips upward without arching your back.
   * Return your hips to the floor. Keeping your stomach and buttock muscles tight, extend one leg out straight at a time.
2. Exercise #2:
   * Bend your knees again. Place your hands behind your neck for support and raise your chest halfway off the floor.
   * Return to the starting position and bring one knee at a time to your chest for a stretch.
3. Exercise #3:
   * Roll to your stomach, lying face down with your feet slightly apart.
   * Place your head, forehead down, onto your folded arms. Lift your head and supporting arms off the floor, bending at your mid back.
   * Return to face down position and rest, breathing in and out deeply three times.
4. Exercise #4:
   * Move on to your hands and knees. Keep your hands under your shoulders and your knees under your hips.
   * Tighten your stomach and buttock muscles. Round your back upwards, allowing your neck to drop slightly.
   * Return to your starting position. Keep your stomach and buttocks tight and extend one leg straight out behind you and hold it level to the floor, repeat this with your other leg then with each arm.
   * Lower yourself down to the ground, bringing your buttocks to your heels. Allow your arms to rest comfortably out in front of you with your palms face down. Breathe deeply in and out.

Do each exercise to a count of five. Repeat three times. Do this daily to maintain the strength and flexibility of your back.

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