Back pain continues to be one of the most common causes of occupational and domestic disability. Unfortunately, no one is immune to back pain.

In most cases, pain in the back is caused by a strained or torn muscle due to a sudden or forceful movement when the spine is poorly positioned or out of alignment. Many of us have poor posture, thus it is not surprising that there are so many cases of low-back pain.

Pain will be felt in the lower back when a disc is being pushed out of position because of abnormal pressure on our spine. Weak muscles in a variety of areas in the body, along with kidney disease, abdominal problems and osteoporosis can all contribute to low-back pain. However, the main causes of low-back problems are poor alignment of the spine (or poor posture which causes the pelvis to shift out of position) and weak back, hamstring and abdominal muscles.

Warm baths or the application of heat have been helpful in relieving pain associated with the back. Exercises that strengthen the muscles of the abdomen, the quadriceps, hamstring and back muscles have provided some of the best long-term treatment. A reduction of our body weight and practising good standing, sitting and lifting posture will minimise the discomforts of low-back pain.

Do these exercises

Here are some exercises for the prevention and rehabilitation of low-back pain:

Hip flexor stretch

Kneel on a comfortable surface and raise your left knee off the surface. Place your left foot three feet in front. Place your left hand over the left knee and your right hand on the back of your right hip. Keep your lower back flat and slowly move forward and downward as you apply pressure gently on your right hip. Reverse the position of your legs and repeat the exercise.

Single knee to chest stretch

Lie on your back, bend your right leg to about 100 degrees then gradually pull your left leg towards your chest. Hold that position for about five seconds. Switch the position of your legs then repeat the routine as necessary.

Full back stretch

Sit on the floor with your knees and hips bent. Move your feet in a position where soles of feet are together and touching. Hold your feet in that position as you lean forward with your head, chest and upper body toward your feet. Repeat the routine.

Gluteal stretch

Sit on the floor, bend your right leg and place your right ankle slightly above your left knee. Hold your left thigh with both hands and gently pull your leg towards your chest. Change the position of your legs and repeat the routine as necessary.

Back extension stretch

Lie face down with your elbows bent, forearms on the floor and your chin on your hands. Raise your trunk gradually by extending your elbows while keeping your forearm on the floor. Hold that position for about 10 seconds. Repeat the routine as necessary.

Trunk rotation and lower back stretch

Sit on the floor and bend your right leg, placing your right foot on the outside of your left knee. Place your left elbow on your right knee and push against it. Simultaneously rotate your trunk to your right. Hold that position for about 10 seconds. Reverse the position then repeat the exercise.

Cat back

Kneel on all fours and place your hands about shoulder-width apart. Relax your trunk and lower your back. Arch your back as you pull in your abdomen and tighten the muscles. Hold that position for 10 seconds. Repeat as necessary.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.