For many people back pain can be attributed to weakened core muscles. When the core muscles in your lower back and abdominals are not strong enough, these muscles are unable to spine support the weight of your head and body.

This type of back pain is very common and will respond extremely well to exercises and stretches as long as they are done properly. With exercise you can not only reduce your current back pain but you can prevent future back pain.

Of course before starting any exercise routine you should always consult with your doctor; especially if you are dealing with chronic or acute back pain. The reason for this is there are exercises that you will want to avoid so that you do not further damage the area and your doctor will be able to advise you on them.

A very popular way of exercising the back is to use an exercise ball. There are many ways you can use it and it is good for beginners or those who are a bit more advanced.

A few beginner exercises that can be done using an exercise ball and an exercise mat are:

• Ball Circles – For this exercise you will want to be sitting on your exercise ball with your hands on either side of you for balance. At this point you will want to slowly roll your hips in a circle towards the right. If you like, you may start off with small circles and move on to larger ones once you feel more comfortable on the exercise ball. You will want to do ten circles to the right and then ten more circles to the left.

• Seated March – Again for this exercise you will want to be sitting on your exercise ball while keeping your spine straight. Start to slowly march in place, lifting one leg and then the other. I know this sounds easy but is will be harder than you can imagine. As you increase your back strength this exercise will become easier and you can increase your speed or lift your legs higher. Do these marches for at least a minute or two.

• Hip Extensions – For this exercise you will be lying down on your exercise mat with your heels propped up on your ball. While keeping your abdominal muscles tight begin to slowly lift your hips off the floor while squeezing the muscles of your buttocks until your body is in a straight line. Hold this position for a few seconds and lower yourself back down. Repeat this 5-10 times.

Once you are more comfortable with the exercise ball you can move on to more advanced exercises:

• Ball Balance – For this exercise you will want to position your exercise ball under your abdominal muscles and hips and place your hands on the floor and your legs straight and out without them touching the floor. Try and hold this position for 10 seconds making sure to keep your body in a straight line. At this point slowly raise one arm out to the side, hold for a few seconds and switch arms. Repeat 5 times.

• Ball Twist – For this exercise you will want to assume a push up position with your feet on either side of the exercise ball. While keeping your body in a straight line and our hands under your shoulders begin to slowly twist the ball to your right side then to the left. Repeat 10 times.