8 of 10 people suffer back pain. This article will teach you five simple steps to preventing back pain. Written by an exercise rehab specialist this simple step by step guide is designed to cut through the crap and teach you the truth about back pain and how to prevent it.

1.
The
5
Steps
to
Preventing
in
the
future.
The
key
to
developing
correct
posture
is
to
have
your
(or
stopping)
Back
Pain
posture
assessed
by
an
allied
health
professional
who
is
able
to
measure
There
are
many
different
your
spinal
curves
and
your
first
rib
types
of
back
pain,
angle.
Any
kind
of
assessment
that
however
most
back
pain
does
not
assess
these
measurements
will
fall
into
one
of
five
is
just
an
observation
not
an
different
types:
structural
assessment.
abnormalities,
muscular
dysfunction,
disc
abnormalities
or
Exercises
to
develop
neutral
Spine
neurological
dysfunction
and
postural
abnormalities.
No
matter
Wall
stand
what
is
causing
your
back
pain,
all
Standing
up
tall
with
your
the
five
steps
outlined
below
will
back
against
a
wall
so
your
heels
are
still
help
you.
In
some
cases,
where
also
against
the
wall.
Pull
your
you
may
have
had
surgery
or
shoulders
back
and
place
one
of
permanent
damage
to
your
spine,
your
hands
behind
your
back
at
these
exercises
may
not
help
at
all.
around
belly
button
height.
You
are
Yet
in
my
15yrs
of
experience
there
able
to
adjust
your
spinal
curves
by
are
very
few
conditions
that
do
not
tilting
your
pelvis
forward
and
benefit
from
completing
all
of
these
backwards.
Imagine
you
have
head
steps.
nights
on
your
back
side
if
you
tilt
your
hips
forward
you
point
the
Step
1.
Improve
your
posture
lights
up.
If
you
tilt
your
hips
backward,
you
point
the
lights
down.
You
often
hear
people
The
ideal
curve
is
one
in
which
you
discussing
that
you
need
can
slide
your
hand
in
between
the
to
keep
your
back
wall
and
your
back,
so
your
fingers
straight.
Although
this
is
up
to
your
knuckles
slide
behind
a
good
thing
to
do
the
human
spine
your
back.
Anything
more
suggests
is
not
straight
and
it
should
never
be
of
too
much
of
a
curve.
Anything
less
straight.
What
we
are
trying
to
suggests
not
enough
of
a
curve.
develop
is
what
we
call
a
neutral
Ideally
at
this
stage
your
head
would
spine.
A
neutral
spine
has
four
be
back
against
the
wall.
But
if
you
balanced
curves
in
it.
The
neck,
the
cannot
do
that,
then
just
leave
the
upper
back,
lower
back
and
in
the
head
off
the
wall
and
we
can
work
pelvic
region.
The
majority
of
back
on
that
in
another
exercise.
problems
occur
in
the
lower
back
Standing
against
the
wall
in
this
called
the
Lumbar
region.
A
large
position
may
will
feel
percentage
of
people
with
lower
uncomfortable.
That
is
probably
back
pain
have
incorrect
spinal
because
you
are
not
used
to
standing
curves,
in
that
the
curves
are
too
in
such
straight
posture.
large
or
not
large
enough.
If
a
person
has
an
excessive
spinal
curve
in
the
Puffing
out
your
chest
lumbar
region,
this
will
increase
the
pressure
in
the
disc,
increasing
the
Pulling
your
shoulders
back
likelihood
of
the
person
suffering
and
down
is
one
way
in
starting
to
from
a
disc
bulge
or
prolapsed
disc
improve
your
posture.
Excessive
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2.
curve
in
the
upper
back
is
termed
into
toward
your
spine.
You
should
excessive
kyphosis.
There
are
a
feel
a
sinking
sensation
of
your
number
of
specific
exercises
you
can
abdominals,
If
you
squeeze
your
do
to
reduce
this
curve,
yet
without
abdominals
too
hard
you
will
feel
measuring
your
spine,
it
is
difficult
them
pushing
up.
This
means
you
to
suggest
more
specific
exercises.
have
activated
the
wrong
abdominal
The
best
exercise
to
start
with
is
by
muscles.
If
this
happens
relax
and
pulling
your
shoulders
back
and
start
again.
You
need
to
continue
down.
This
will
cause
you
to
puff
out
with
this
exercise
until
you
can
the
chest.
This
will
help
increase
the
activate
your
Transverse
Abdominus
strength
of
your
back
muscle
that
supports
your
back.
Over
a
period
of
Do
your
abdominals
communicate
time
this
will
help
reduce
this
with
your
body
correctly?
excessive
curve.
The
inner
unit
needs
to
work
correctly
to
protect
your
lower
back.
Step
2.
Learn
how
to
activate
your
This
exercise
will
ensure
you
have
abdominals
correctly
correct
neurological
communication.
Laying
on
your
back,
find
the
pointy
The
body
has
two
types
of
bony
part
on
your
hip
on
either
side
abdominal
muscles.
Ones
at
the
front
of
your
pelvis.
Place
that
work
for
the
inner
your
fingers
on
your
stomach
about
unit
and
ones
that
work
5cm
in
from
this
bony
process.
for
the
outer
unit.
The
inner
unit
Pressing
down
on
this
part
of
your
abdominal
muscle
is
know
as
your
abdominals,
draw
in
your
pelvic
Transverse
Abdominus.
This
muscle
floor.
As
you
draw
in
your
pelvic
wraps
around
your
body
like
a
floor,
you
should
feel
a
tightening
of
weight
belt.
It
is
responsible
for
your
abdominal
region.
If
you
do
not
working
with
your
deep
back
feel
any
tightening
of
your
muscles
to
help
support
your
back.
abdominal
region,
this
means
you
When
your
abdominals
work
have
lost
neural
connection
between
correctly
they
take
pressure
out
of
your
abdominals
and
pelvic
floor.
the
spine
and
distribute
this
Continue
with
this
exercise
until
you
pressure
into
your
abdominal
gain
this
communication.
region.
When
training
our
abdominals
one
of
the
worst
Step
3.
Get
your
Butt
exercises
to
do
is
sit
ups
or
crunches.
working
Secondly
doing
bracing
exercises
such
as
a
bridge
or
a
hover,
will
not
This
does
not
mean
start
work
if
the
muscles
are
not
working
doing
squats
or
lunges;
in
correctly.
fact
if
your
butt
muscles
do
not
work
they
are
the
worst
exercise
you
Does
your
Transverse
Abdominus
could
be
given.
Ask
you
personal
work?
trainer
if
they
can
assess
if
your
glutes
work.
Most
trainers
will
not
Lying
on
your
back
take
a
deep
know
what
you
are
talking
about.
breath
in.
As
you
breathe
in,
push
out
your
stomach.
While
breathing
The
body
has
a
structure
called
your
out,
gently
draw
your
abdominals
posterior
sling.
This
is
where
all
the
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3.
muscles
on
the
back
of
your
body
that
pull
your
shoulders
back
will
be
communicate
with
one
another
to
long
and
weak.
support
the
body.
If
all
these
muscles
do
not
work,
then
other
If
you
have
lower
back
pain
you
will
muscles
need
to
work
to
compensate
tend
to
need
to
stretch
out
all
of
the
for
those
not
working.
muscles
associated
with
hip
and
pelvis.
This
would
include,
Because
of
the
way
we
live
our
lives;
hamstrings,
hip
flexors
and
butt
sitting
down
at
work,
in
the
car
and
muscles
on
the
couch
on
an
evening
can
lead
to
you
developing
glute
amnesia.
Stretches!
This
is
when
you
lose
the
There
may
be
other
stretches
that
will
neurological
connection
between
help
your
posture
but
in
general
these
your
brain
and
your
butt
muscles.
will
aid
in
relieving
your
lower
back
When
this
occurs,
you
end
up
over
pain
compensating
in
the
lower
back
and
the
hamstrings
since
your
butt
Hamstring:
Sitting
on
chair
or
a
muscles
are
not
working
correctly.
bench
facing
the
wall.
Place
your
feet
Ensuring
your
butt
muscles
work
against
the
wall
so
your
feet
are
on
a
will
take
pressure
out
of
your
back
45-­‐degree
angle
with
your
knees
or
hamstrings.
slightly
bent.
Bowing
forward
from
your
waist,
start
to
straighten
your
Get
your
butt
working!
knees.
Only
straighten
out
knees
and
bow
forward
far
enough
to
feel
the
Lying
on
your
stomach,
bend
one
of
stretch
in
the
back
of
your
thighs.
your
knees
and
squeeze
your
butt
muscles,
like
you
are
holding
onto
a
Stop
if
you
feel
pain
in
the
back
of
$100
bill.
Once
you
have
squeezed,
the
knee.
Bend
your
knees
more
and
lift
your
knee
just
off
the
ground.
then
bow
forward
again
until
you
Return
your
knee
to
the
ground
and
feel
the
stretch.
Hold
the
stretch
for
relax
your
butt.
Repeat.
Complete
2-­‐3
mins
10-­‐
12reps
on
one
side
then
10-­‐12
on
the
other
side.
Butt
muscles:
Sitting
on
the
floor
with
your
legs
straight
out
in
front
of
Step
4.
Stretch
you.
Bend
one
knee
so
your
foot
is
crossed
over
your
body
sitting
next
In
preventing
back
pain,
it
to
your
knee.
Wrap
your
arms
is
essential
that
the
around
the
bent
leg
pulling
it
into
muscles
communicate
the
opposite
shoulder.
You
should
correctly.
Muscles
tend
to
feel
a
stretch
in
the
butt
region.
react
to
injury
in
one
of
Hold
your
stretches
for
2-­‐3mins
two
ways;
they
contract
and
shorten,
each
or
the
switch
off
becoming
long
and
weak.
Muscles
work
in
pairs.
If
the
Hip
Flexors:
Kneeling
on
the
floor,
group
of
muscles
that
pull
your
take
one
foot
out
in
front
of
your
shoulders
forward
are
short
and
body
far
enough
away
from
the
body
tight
because
you
work
on
a
to
create
a
45
degree
angle
with
computer
all
day,
then
the
muscles
your
leg
and
the
floor.
Keeping
your
upper
body
straight
and
your
hips
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4.
tucked
under
your
body
transfer
all
give
you
general
advice
on
preventing
back
pain.
Without
assessing
your
specific
posture
and
your
weight
forward
into
the
front
assessing
your
condition
we
are
unable
to
give
you
leg.
You
should
feel
a
stretch
in
the
any
other
specific
exercises.
Please
understand
front
of
the
back
thigh
(in
the
quads
that
you
participate
in
any
of
these
exercises
and
stretches
at
your
own
free
will.
Lifestyle
Essentials
and
hip
region).
Make
sure
your
Pty
Ltd,
trainers,
therapists
or
agents
representing
front
foot
is
far
enough
in
front
of
Lifestyle
Essentials
cannot
be
held
responsible
for
your
body
to
keep
the
knee
behind
any
condition,
injury
or
problems
that
may
arise
from
you
participating
any
exercises
outlined
in
your
toes.
this
article
.The
exercise
when
completed
correctly
under
the
supervision
of
a
Certificate
Hold
the
stretch
for
2-­‐3
mins
rehabilitation
specialist
can
prevent,
reduce
and
alleviate
lower
back
pain
By
Simon
Fox
©
Step
5.
Exercise
at
an
appropriate
level
for
you
and
your
pain
levels
“No
pain
no
gain”
is
not
correct
when
dealing
with
lower
back
pain.
In
fact
it
should
be
“know
pain
know
gain.”
For
the
purpose
of
this
article
I
will
suggest
that
you
should
not
do
any
exercises
that
cause
lower
back
pain.
No
matter
what
the
exercise
is.
When
exercising
with
lower
back
pain
you
should
train
under
the
supervision
of
a
trainer
who
understands
back
pain
and
can
explain
the
philosophies
discussed
in
this
article.
Unfortunately
the
majority
of
personal
trainers,
trainers
and
coaches
do
not
understand
these
philosophies
and
most
allied
health
professionals
do
not
understand
enough
about
exercise
prescription.
If
you
would
like
to
learn
more
about
how
one
of
our
Exercise
Rehabilitation
Specialists
can
help
you
contact
us
at
info@lifestyleessenitals.com.au
We
recommend
that
all
of
these
exercise
be
completed
under
the
supervision
of
a
Certified
Personal
trainer
or
Allied
Health
professional.
Please
note
that
this
article
has
been
written
to
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