Key exercises to a healthy Back

Keys to a healthy Back

Back pain is one of the most common health problems that we see around us and is also the prime reason for causing disability from work. Undoubtedly, back pain affects lifestyle seriously and can greatly restrict physical activities. Among the most common causes of back pain are muscle strain/spasm and herniated (bulging) discs, which can lead to pain that shoots down the legs when the surrounding nerves get irritated. Following are a few tips to keep your back healthy and avoid health issues in the future.

Strengthen Your Core

The muscles surrounding your trunk, your lower back, hips and pelvis are your core muscles which help you from falling over and stabilize your body movement/ The core muscles must be strengthened through exercises: lie down on your back and try to raise your feet a few inches above the ground or try planks where you have to lie on your stomach, and push up yourself on your elbows and toes while trying to hold the position. It is important to note that you should start these exercises for seconds gradually and then build up accordingly.

Lose the Fat

Trying to maintain a healthy weight may seem impossible and difficult but it is essential to do so to keep your back healthy. Extra weight strains the lower back and puts it at an increased risk of back injury. Thus, a healthy and balanced diet must be followed along with regular exercise to lose the accumulated fat build up over the years.


Tight muscles, specifically the hamstrings that run down from the pelvis to the back of your thigh and then to the knee put you at an increased risk of back pain and injuries. Simple stretching exercises that involve bending over to touch your toes and holding this position for around 30 seconds can help to avoid back strains in the long run.

Lift with your Knees

Never left with your back! One of the leading causes of disc herniations happen while bending, twisting or lifting. Thus one must be careful while doing these activities to limit the stress on your back so that it doesn’t have to bear unnecessary pressure and pain.

Scroll to Top
Exceptional ER Logo


The Exceptional Emergency Room staff and physicians care about you and your loved ones. We are here 24/7 for all your emergency care needs.

  1. If you are experiencing fever, shortness of breath, chest pain, dizziness, weakness, numbness, sensory loss, or any other emergent medical problems, please call 911 or seek medical care immediately at your nearest Emergency Room.
  2. To provide the highest quality emergency medical care to our communities, we are directing all routine COVID testing to outpatient community resources.
  3. Testing through local resources, including your primary care doctor, urgent care, walk-in clinic, or local health department, is appropriate under the following circumstances:
    1. If you have been exposed to a person known to have COVID, and you do not have symptoms, we recommend that you self-quarantine at home and seek testing 4-5 days after exposure. It often takes this long for the infection to be detected by routine lab testing.
    2. If you have no symptoms or very mild symptoms, outpatient testing is also typically appropriate.
    3. Please follow this link for local COVID testing resources.
  4. If you have tested negative, you should still self-quarantine for 14 days from the day of suspected exposure as it can take anywhere from 2-14 days to come down with symptoms of this infection.
  5. Please kindly limit your phone time with our Emergency Rooms as the phone lines are needed to communicate with other health care entities and to provide patients their test results. Thank you for your understanding during this trying time.