Always warm up before and cool down after an exercise session.
Wear the proper shoes and gear for the activity you will be participating in.
Not everyone likes to participate in the same activities, or maybe you want to try something new each day. Below are a few examples of some of the activities you can perform and how they will help strengthen your back.
bone strengthening and reduction in lost bone density muscle strengthening an improvement in posture and the mobility and flexibility of joints, ligaments and muscles weight control
improving flexibility
increasing lubrication of the joints, ligaments and tendons
optimizing blood supply to various parts of the body aiding in detoxification and nourishment
muscle strengthening and toning
For your back, mind and soul. We know that the best treatment for back pain is to stay active, but have you ever thought about trying yoga? The practice of yoga has been around for centuries, but has increased in popularity in recent years with classes available for all ages, genders, body types and fitness levels.
When it comes to back pain, yoga can be a great way to switch up your fitness routine and stay active. Whether you attend a class or do a few stretches in the comfort of your own home, yoga is an easy and gentle way to keep your body, muscles and back moving.
If you’re new to yoga, or perhaps just looking for some helpful stretches, we have put together a series of videos to help you get started. Partnering with Yoga Within, backactive.ca will be publishing two web videos highlighting some gentle stretches that may help to ease soft-tissue pain and strengthen your back. Yoga is just one of many ways to keep active when experiencing back pain. It is advised to speak with your health care practitioner before starting any new fitness program or activity.
Yoga and your back. part one:
Yoga and your back. part two:
strengthens the muscles that support the back without stressing the joints and discs
prevents an injured joint from further inflammation and general post-exercise back pain
pick the most comfortable stroke or perform gentle aerobic exercises
gentle low-impact workout without putting too much stress on the spine
avoid racing or drop handle bars because they are not back-friendly and should be avoided
strengthens major muscle groups to improve back support,
improves circulation, delivering oxygen and nutrients to the muscles
helps strained muscles heal more quickly due to the improved circulation 
increase strength and muscle tone
increase heart and lung efficiency
increase flexibility, mobility and coordination 
creates a solid foundation and provides support for your back
allows for better posture
improves balance
helps strengthen your back muscles 
Keep it simple,
keep it fun and
keep moving!