There is one technique called DYNAMIC ABDOMINAL BRACING. This technique was developed in order to strengthen abdominal muscles for stabilizing and protect lumbar spine during movements and efforts of everyday life. The international literature now agrees that the malfunctioning of the abdominal muscles constitutes one of the biggest causes of back pain.

Experts agree as soon as the patient learns to control and strengthen this muscle, he will gain better posture of his spine therefore preventing or worsening of back pain in the future.

Duration of Exercises

The exercises should be performed daily for at least 10 minute- twice a day, more often if it is possible. Some exercises are so easy that you can perform them at work, when climbing or descending stairs, in elevator, standing in line, or anywhere that you decide to do them.

Some exercises should be performed even in bed before getting up in the morning, which will help you get up more willingly.
Whenever possible before beginning for some exercise it should be good to heat up lower back with a hot shower or putting a hot pad in place for a few minutes or to take a dip in the heated pool or warming up your lower back in a small Jacuzzi tubs.

A warm muscle is more relaxed and the exercises will be made easier, however, if you do not have this ability do the best you can to warm up. Perform the exercises several times a day, even for a few minutes if is not possible longer.

When to Stop with Exercises?

In short the ideal answer would be never. If you notice that  this kind of exercises are doing you good or at least you feel less pain there is no reason to stop with these exercises.

Proper age to carry out these exercises

The ideal age should from young adults up to 60 years for men and up to 55 for women. Above this age exercises can also be made, however, more carefully and with less intensity. You should always consult with your physician about the status of your spine column and take in consideration eventual osteoporosis presence. For all this exercises the ideal thing is to always consult with your physician regardless of the years.

GETTING STARTED

-          In this first exercise you should be in laying down position with your back on the floor.

-          Preferably in some softer surface or carpet

-          Preferably dressed in a “short” clothes or sport stretch/elastic clothes

-          In the beginning start doing exercise slowly and in between take rest

-          During efforts inhale deep deeply and NEVER hold your breath throughout the exercise.

-          In case if these exercise cause pain or even some signs stop doing them. Take a rest and try again but in a lot easier rhythm and during following days increase the complexity of them.

Link to:
Introduction
[ 1 Exercise ] - [ 4 Exercise ] - [ 7 Exercise ] – [ 10 Exercise ]
[ 2 Exercise ] - [ 5 Exercise ] - [ 8 Exercise ]
[ 3 Exercise ] - [ 6 Exercise ] – [ 9 Exercise ]