Since your back and neck are supported by the muscles in your body, it only makes sense that the stronger those muscles are, the more likely they will support your body and prevent back and neck pain.
To support your lower back, you will want to focus on abdominal training. A simple abdominal workout should include exercises for each of the major muscle groups:
Upper Abs – Basic crunches
Lay on your back with your hands crossed on your chest.
Place your feet flat on the floor with your knees bent.
Slowly lift your chest up toward the ceiling, keeping your chin pointed to the ceiling.
Lift a few inches from the ground, hold for a second and then lower slowly to the ground.
Lower Abs – Reverse crunches
Lay on your back your arms at your sides
Lift your legs up with your knees bent and feet off the floor
Focusing on your lower abs, lift your buttocks off the floor slowly, keeping the rest of your body in place
Slowly lower down
Oblique Muscles – Side crunches
Lay on your right side with your knees bent
Support your head with your right arm and bring the left hand to your head
Crunch toward your legs with the left leg, using the left elbow to guide the movement, lower down.
Switch sides
You can repeat these exercises daily or every other day to help increase your abdominal strength and thus reduce your back pain.
The More Walking the Better
One of the best exercises for a healthy back and neck is to get outside and walk more.
Because our bodies fall into a more natural posture when we walk, this will help you strengthen your entire body and allow for better support of any weaker muscles in your core.
Try walking the recommended 10,000 steps a day by purchasing a pedometer and charting your progress. The more active you are, the more strength you are providing to your back – and those are all steps in the right direction.