Being overweight often leads to low back problems since your low back supports most of the body's weight.  Also, since many of us sit all day or stand with poor posture, it's no wonder our backs sometimes ache.  For most aches, there's a simple remedy:  Exercises to strengthen and stretch the muscles that support your back.  These exercises also help your weight loss effort.

Try the following exercise at least once a day to eliminate or minimize back pain.  Work up to two sets of 25 repetitions of each exercise.  Be patient.  It'll take a few weeks to reap the benefits.

PELVIC TILT.
Lie on your back with your knees bent, feet flat on the floor. While tightening your abdomen and buttocks, press your lower back to the floor (a slight movement, pressing the normal curve out of your back). Hold for a count of 5. Don't hold your breath. Release. Repeat. When you can easily do 2 sets of the
pelvic tilt, move on to the abdominal crunch.

ABDOMINAL CRUNCHES.
 Lie on your back with your hands crossed across your chest, your knees bent and feet flat on the floor. Roll up until your shoulder blades come off the floor (your lower back will still be on the floor). Roll down. Repeat for one set. For the second set, bring your right shoulder toward your opposite knee. Alternate with your left shoulder to the right knee.


CHEST STRETCH.
 With your arm slightly above shoulder level, grab a door frame. Turn away from the door and hold. You should feel the stretch in your back, chest, shoulder and arm. Repeat with the other arm.

PRONE PROP UP.
Lie flat on the floor on your stomach. Stretch your arms in a straight line above your head. Slowly pull your arms back toward you so that your chest rises off the floor. Keep your hips on the floor. Hold yourself propped on your elbows for 10 to 20 seconds. Relax and return to the starting position. (This is an abdominal stretch. It's especially good for people with low-back disk problems since it moves the fluid from the back of the disks to the front.)

LOWER BACK STRENGTHENER.
Lie face down on the floor. Place a pillow under your abdomen.  Without using your arms to assist, raise your shoulders off the ground and hold briefly. Keep your legs
on the floor (but don't have someone hold them). Repeat.

CAT STRETCH.
Kneel on your hands and knees with your back relaxed but not arched. Pull your buttocks under and forward. Your abdomen should tighten and your back should be rounded at the waist. Don't hold your breath. Hold your position for a count of 5, then relax. Repeat.

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