Golfing, hiking, mountain biking, beach volley ball, horse shoes, roller blading, all night dancing, water sports – we want to do it all and keep doing throughout the summer and next. So let’s discuss the back, how to non-medically deal with the physical pain, and preventative exercises.
Unfortunately, about 90% of us will suffer at least one bout of debilitating back pain in our lifetime. That's actually not such a surprising number, given the way the back is structured.

Jammed into a relatively narrow passageway in the back are the vertebrae, bones, joints and disks that protect the spinal cord, as well as the ligaments, tendons and muscles that connect everything and allow us to stand upright, rather than on all fours.

Back pain can range from a dull, nagging ache that starts up every time you sit for a prolonged time, to an intense sensation that arrives suddenly and leaves its victim doubled over helplessly. The lower back is particularly vulnerable to assault, as it is there that stress and shock to the body are absorbed. Daily activities such as walking, lifting, twisting and turning all put stress on the lower back. Back discomfort can arise from improper posture, overuse, under-use, improper movement techniques, emotional stress, degeneration, trauma, disease, etc. Whatever the reason, there are many approaches for treatment. Alternative methods could include physiotherapy, massage, chiropractics, acupuncture, and/or post-rehab strengthening and stretching. If the pain persists or is severe, muscle relaxants and anti-inflammatories, prescription drugs or medical attention can help.
The good news is that most episodes of back pain are short-lived and will disappear on their own. In fact, 80% of back pain cases will get better within a month with simple rest. Admittedly, one month can be a long time to be in pain. So what can you do in the meantime?

Resting your back does not mean lying around in bed. In fact, studies show that prolonged bed rest contributes to muscle atrophy and general deconditioning, making recovery harder. Instead, you need to be moving around for short periods of time. When you're up and about, make sure to change position frequently. Sitting is the most stressful position for the lower back, so sit only five or 10 minutes at a time at first. Resting your back also means avoiding certain activities: Lifting, bending forward at the waist, even sitting or driving for long periods can put extreme stress on the back.

Once the pain has subsided, you will want to strengthen the muscles around your spine so that you can minimize the danger of having a repeat incident of back pain. So, to help keep your back fit for everything you want to do, try these easy and effective exercises to keep you strong and upright over the season and into the New Year.

If you’ve been following this column, you will know that back health is not only doing back exercises. Back health includes proper posture, strengthening the supporting abdominal muscles, stretching the spine, legs, hips and shoulders, managing stress and weight, and being generally mindful of movement. Pilates and yoga addresses all of these issues to help your spine be strong and pain free. Add these exercises to your already extensive repertoire of Pilates and yoga moves, and it will help you to be strong and pain free during this busy, exciting, reflective, celebrative time of year.

1st exercise – Breast Stroke 1: strengthens the mid back

Press your pubic bone towards the floor to protect your low back in this lying down, prone position. Lift the chest up off the floor only as high as the low rib cage stays on the floor. Keep your shoulders moving away from your ears as you lift and avoid clenching your butt.

2nd exercise – Breast Stroke 3: strength for mid back

Press your pubic bone towards the floor to protect your low back in this lying down, prone position. Rest your head heavy on your hands and keep the shoulders away from your ears. Hover your chest off the floor about 2cm only and think about keeping your lower rib cage heavy into the floor.

3rd exercise – Swimming: strength for whole spine

Press your pubic bone towards the floor to protect your low back in this lying down, prone position. Keep the shoulders away from your ears and the shoulder blades gently pulled together as you lift the arms over the head. Without rocking your body side to side, lift the opposite arm and leg off the floor. Switch.

4th exercise – Swan Dive prep: strength for whole spine

Press your pubic bone towards the floor to protect your low back in this lying down, prone position. Lift chest up as in 1st exercise, keep that extension in your mid back and press into your hands and (with control) peel the rest of your chest, ribs and abdomen off the floor but leave your pubic bone pressing into the floor. Keep the shoulders away from your ears! Slowly lengthen your chest to the floor by reaching your elbows to the floor first.

5th exercise – Boat Pose: strength for whole spine

Press your pubic bone towards the floor to protect your low back in this lying down, prone position. On an inhale, lift your chest up, reach your hands towards your ankles and lift your thighs off the floor, reaching your feet towards the wall behind you.

After each exercise, do a cat stretch. Depending on your time and initial strength, do 2-10 repetitions of one or all exercises.