Tips for a happy back

February 6, 2:23 PMPersonal Training ExaminerJen Lesea-Ames

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Back extension exercise.  iStockphoto.com

Approximately 8 out of 10 Americans have some form of back pain, be it mild or severe.  Aside from a back (i.e. spine/disc) injury, several reasons exist for general back pain:

1. Weak core muscles (particularly the Transversus Abdominus)
2. Tight hamstring muscles
3. Stress

If you have mild back pain and have ruled out any injury to the back or spine (by seeing your physician), below are a few simple tips that may help alleviate back discomfort:

• If you haven't been strengthening your core, try Pilates or consult a Certified Personal Trainer to set you up on a core strengthening program.
• If you sit at a desk most of the day, chances are your hamstrings (located at back of the upper leg) are tight.  Perform a standing hamstring stretch.  Gently hold the stretch for up to 30 seconds, do not bounce or do if there is pain.
• Many of us "hold" our stress in our muscles: usually in the back, neck, or hips.  Be sure to practice some stress-busting tips such as deep breathing/meditation, walking, do something you enjoy (i.e. reading), or take a warm bath in the evening. 

 (Note: Please consult your physician before beginning any new form of exercise)