Slide show: Your daily back routine

You can stretch and strengthen your back and supporting muscles with the basic exercises shown here. Try to work at least 15 minutes of back exercises into your daily routine. Remember to breathe fully and deeply as you do these exercises. If you've hurt your back before, or if you have other health problems such as osteoporosis, talk to your doctor before you get started.

Lie on your back on a firm surface with your knees bent and feet flat. Pull your left knee toward your chest with both hands. Hold for 15 to 30 seconds. Return to the starting position. Repeat with opposite leg. Repeat with each leg three or four times.

Get down on your hands and knees. Slowly let your back and abdomen sag toward the floor (A).

Slowly arch your back away from the floor. Pull your abdomen up to the ceiling (B). Repeat several times.

Lie on your back on a firm surface with your knees bent and feet flat. With your arms outstretched, reach toward your knees until your shoulder blades no longer touch the ground. Don't grab your knees. Hold for a few seconds and slowly return to the starting position. Repeat several times.

Lie on your stomach on a firm surface with your head turned to the side. Bend one knee back. Keeping your knee bent, raise that leg slightly off the surface and hold for about five seconds. Return to the starting position. Repeat several times. Change legs and repeat the exercise.

Lie on your stomach on a firm surface with your head turned to the side. Raise one leg slightly off the surface and hold for about five seconds. Return to the starting position. Repeat several times. Change legs and repeat the exercise.

Sit in a chair. Slowly bend forward toward the floor until you feel a mild stretch in your back. Hold for 15 to 30 seconds. Return to the starting position. Repeat three or four times. Don't do this exercise if you have osteoporosis.

Sit upright in a chair. Keep your chin tucked in and your shoulders down. Pull your shoulder blades together, straighten your upper back and hold your chest high. Hold a few seconds. Return to the starting position. Repeat several times.