Exercises for back pain

First, you'll need to find a low-impact workout. Do not attempt jogging, running or other forms of exercise that jar the entire body. This is a quick way to exacerbate your back pain. You'll need to find a different option to attain the pain relief you seek. Thankfully, there are numerous options available that offer very real benefits. What's the lineup, you ask? The first step should actually be a visit to your doctor, who will diagnose your condition and recommend a series of exercises for back pain. If you have already been to the doctor and are still searching for the best exercise routine, you have several options.

Here are some of the exercise to help you get rid of you back pain :
Knee rolls:
Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.
Action: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position
Repeat eight to 10 times, alternating sides.
Tips:
• Only move as far as feels comfortable.
• Place a pillow between your knees for comfort.

Back extensions
Start position: Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.
Action: Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for five to 10 seconds. Return to the starting position.
Repeat eight to 10 times.
Tips:
• Don't bend your neck backwards.
• Keep your hips grounded.

Deep abdominal strengthening
Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
Action: As you breathe out, draw up the muscles of your pelvis and lower abdominals, as though you were doing up an imaginary zip along your stomach. Hold this gentle contraction while breathing from your abdomen for five to 10 breaths and relax.
Repeat five times.
Tips:
• This is a slow, gentle tightening of the lower abdominal region. Don't pull these muscles in using more than 25% of your maximum strength.
• Make sure you don't tense up through the neck, shoulders or legs.

Pelvic tilts
Stretches and strengthens the lower back
Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
Action: Gently flatten your low back into the floor and contract your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position.
Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.
Tips:
• Keep your deep abdominals working throughout.
• Don't press down through the neck, shoulders or feet.

Source : Health Boss