The Plank
Lay straight on your stomach
Place the forearms and elbows on the floor
Achieve a push up position by balancing on elbows and toes.
Keep your back and leg straight
Hold the position for 10 seconds
Relax and repeat it four times

Wall Squat
Stand up with your back against the wall
Keep your heel about 1 -+ feet away from the wall
Gradually slide yourself against the wall until the knees makes a right angle
Hold the position for five seconds
Repeat on the other side
Leg lifts
Lay yourself straight on you back
Place your feet flat on the ground
Right Knee should be bent at right angle
Keep the left leg straight
Rise the left leg until it reaches the height of right knee.
Hold this position for 10 seconds
Leg and Arm Raises
Lay down with your back resting on floor
Keep you arms beyond the head
Lift the right arm
Slightly lift your shoulder and head
Simultaneously lift your left leg
Hold the position for about thirty seconds
Repeat the process by alternating legs and arms
Legs and arms should be stretched after this

This should be kept in mind that any exercise should be done in moderation. Any suggested increase should be done gradually. Back exercises are not for any competition; these simply mean to strengthen your back and lower your back pain. Overdoing may cause some serious back problems. It is better to consult a physician before starting the exercise program. There may be some undiagnosed medical problems like hernias. This sort of problems can further worsen by stretching of the muscles and increase the back pain instead of reducing.

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