The best thing you can do for your body is to exercise because moving is good for your back.  The purpose of performing exercises for lower back is twofold:

1. To lessen pain
2. To strengthen your core (i.e., lower back, abdominals, gluteals, and hamstrings)

Here are exercises that are NOT RECOMMENDED:

• Toe Touches

    This exercise may actually increase back pain because it places greater stress   on the disks and ligaments of your spine.

• Sit-ups

    This exercise primarily works the hip flexors and may place excessive pressure on your spinal disks.

• Bilateral Leg Lifts

    This exercise may also increase back pain because  it places greater stress on the spinal disks.   Better to perform unilateral leg lifts where you slowly lift one leg up while the other is bent at the knee and the foot is flat on the floor.


Here are exercises that are RECOMMENDED:

• Partial Crunches

    This exercise can help to strengthen your back and stomach muscles.  To perform this exercise properly, lie down with the knees bent and feet flat on the   mat and with the finger tips behind the head, gently tuck your abdominals inward as you raise only your shoulders off the mat. Perform 3 sets of 15 to 25 reps.

• Lying Hamstring Stretch

    This exercise requires you to bend one knee with the foot flat on the mat and raise the other leg before gently straightening the lifted leg  (note:  a towel or band is recommended for wrapping around the lifted leg in order to provide leverage and allowing for increased stretch).  Perform 3 sets of 30-second stretches for each leg.

• Wall Sits 
  

    This exercise is an isometric exercise which entails standing about a foot away from a wall, leaning back so that your back is flat against the wall, and slowly sliding down until your knees are at a 90-degree angle.  Hold this position for as long as you can before rising upward.  Repeat 3 times.

• Half-Cobra Stretch

    Lie on your stomach with palms down and elbows under the shoulders.  Push your elbows downward and hold for a moment before relaxing.  Repeat 3 times.

• Bird Dog

     Kneel on hands and knees before lifting one arm and opposite leg upward.  Be sure to keep the hips level and the elbow and knee of the lifted limbs as straight as possible.  Hold the lifted position for a moment and alternate limbs.  Perform 3 sets of 12 to 15 reps per side.

• Knee-to-Chest Stretch

    Lie on your back with bent knees with feet flat on the floor.  Now lift one leg and pull the knee toward your chest.  Be sure to keep the lower back pressed into the floor while doing this position.  Hold the stretch for up to 30 seconds and then switch sides.  Perform this stretch 3 times on each side.

• Pelvic Tilts

    Lie on your back with knees bent and feet flat on the floor.  Tighten your stomach and pull your belly button toward your spine.  Your lower back should be pressing into the floor as you do this while your hips and pelvis should rock back and forth.  Hold each position for a moment and release.  Perform 3 sets of 8 to 12 repetitions of this exercise.

• Bridging

    Lie on your back with knees bent and heels into the floor.  Now push your heels downward, squeeze your butt,  and lift your hips off the floor.  Your shoulders, hips and knees should be lined up at the top position.  Hold the position briefly and release.  Perform 3 sets of 8 to 12 repetitions of this exercise.

• Light Weight Lifting 
  

    A personal trainer can provide guidance in terms of which exercises are best to avoid aggravating back pain.

• Cardio Exercise

    Best exercises are walking, biking and swimming.  Swimming is highly recommended due to the buoyancy of water to allow for back support.

    In order for your joints to last a lifetime you need to take care of them now.  How?  Here are some tips:

• Lose weight if you're overweight
  

    Joints get overburdened with too much stress when excessive amounts of weight are put on them.  By losing some bodyweight, you'll remove some strain on your joints such as your hips, knees and back.  Every pound you lose can take off four pounds of pressure from your knees. 

• Stay active by exercising

    Regular exercise helps to maintain joint function by strengthening surrounding muscles, reduces stiffness by the secretion of lubricating fluids within the joint capsules, and relieves fatigue.  The important thing is to move!  The more you move, the less stiffness you'll feel.  That means if you're sitting for periods of time (i.e., watching TV, reading, etc.), be sure to move around to keep your joints engaged.  Choose low-impact exercises such as swimming, cycling, walking, rowing, dancing, light weight-lifting, etc.  Like your muscles, bones respond to exercise by growing stronger.  Stronger bones means less risk of fractures.  Other benefits of exercise include improved flexibility, a healthier heart, better ability to perform daily activities, increased sense of well-being, reduced stress, improved mood, increased energy, and better sleep.

• Be sure to stretch daily

     Stretch each joint through its full range of motion to reduce stiffness and maintain flexibility.  Be careful not to stretch beyond what feels comfortable.  

• If you smoke, stop!

    Smoking can make treating arthritis more difficult and therefore allow more joint damage.  

• Use assistive devices (e.g., cane) as needed

    These devices can reduce joint stress, particularly at the hip or knee.  

• Apply ice for your joint pain

     The ice will numb the pain and relieve swelling.  Be sure to wrap the ice in a towel to avoid direct contact with your skin and apply for no more than 20 minutes at a time.  A frozen pea bag wrapped in a towel works great.

• Use your larger joints to do more work

    Avoid placing excessive strain on any single joint by using your larger, stronger joints.  Examples:  carry shoulder bag rather than handbag; carry grocery bags in your arms near the body rather than clutching them with your hands; hold small items in your palms rather than your fingers; use your body or both hands to open heavy doors rather than one hand; and hold items with two hands rather than one.

• Practice good posture

    Proper posture spares joints like your shoulders, hips, and knees by protecting them.  When lifting, be sure to keep your back straight, spread your feet apart, and bend at your knees and hips (not your waist).  When sitting, keep your feet flat on the floor and your knees and hips bent at about a 90-degree angle.  Sit upright and lift your chest.  Swimming can improve posture.

• Eat healthy foods

    There is more and more evidence that Omega-3 fatty acids found in fish (e.g., salmon, mackerel, herring, tuna, and sardines) and fish oil supplements can alleviate inflammation at the joints.  Don't forget about calcium and vitamin D as well.  Both of these micronutrients are essential for strong bones and healthy joints.  Older adults need more calcium and vitamin D (1200 mg of calcium and 800 IUs of vitamin D daily).  Besides milk, good sources of calcium include kale and broccoli.

    It turns out at this very moment we are all guinea pigs in a grand experiment of our own design.  "How so?", you may ask.  Throughout at least the past four decades humans have been eating processed foods, much of which contains high-fructose corn syrup (HFCS).   HFCS is ubiquitous nowadays and can be found in breakfast cereals, pastries, soda, fruit drinks and other sweet foods. Unfortunately, what was not understood at the time was how HFCS would affect the human body.  Well, guess what?  Now we know the answer.  After decades of eating candy, sweetened cereals, baked goods, fruit drinks, "energy" drinks, and particularly soda, humans have become increasingly fat.  Yes, that's right--excess fructose (from HFCS) has been linked to increased fat deposition in humans.  
    HFCS has been been attributed to increased rates of kidney and liver disease.  How?  With regard to the liver, one of the multitude of functions of the liver is to metabolize fructose, a fruit sugar in which HFCS is broken down into.  The problem is that eating too much processed foods loaded with fructose (in the form of HFCS) overworks the liver.  Consider this example:  a cup of blueberries has about 30 calories worth of fructose whereas a can of Coke contains three times this amount!  Your body, specifically your liver, reacts negatively when inundated with so much fructose.  This organ cannot keep up with the demands put upon it and as a result fat becomes a byproduct.  In fact, increased HFCS intake increases fat accumulation, which in turn causes liver disease.  
    HFCS has been linked to heart disease, the number one cause of death in America.  Too much fructose (primarily from HFCS) can result in an elevation of blood triglycerides and low-density lipoproteins (LDL), the bad cholesterol.  According to Harvard Health, two studies have linked a higher intake of fructose with elevated risk of developing or dying from heart disease.
    HFCS (along with excessive sugar intake) may also contribute to decreased cognition.  This means that  the consumption of large quantities of artificially-sweetened foods, most of which are processed, may make you dumber.  Drop the can of soda now since it may be a contributing factor in why you don't have a college degree!             
    How does increased fructose intake cause bodyfat accumulation?  Remember that fructose is a fruit sugar which the body cannot metabolize as quickly as other sugars like sucrose found in table sugar.  Once the liver breaks the fructose down into glucose, blood sugar levels rise and insulin secretion from the pancreas elevates.  This increased insulin secretion, in turn, stimulates fat cells to store calories from glucose once the blood sugar level becomes sufficiently elevated.  Translation:  when you eat too much fructose you get fat!
    BOTTOM LINE:  Reduce your consumption of processed foods such as candy, sweetened cereal, pastries, and especially soda to reduce fat retention.
    

    The human body tends to lose about 1 to 2 percent muscle mass after age 50 as a result of the normal aging process.  This means that most people lose muscle and gain fat as they get older.  Along with less muscle comes all of the assorted health maladies that go along with it such as loss of strength, increased frailty, and the development of chronic diseases (e.g., obesity, diabetes, hypertension, etc.).   But this dire situation is not inevitable!  The solution:  you guessed it...get off the couch and spend time exercising.  
    The old saying of "use it or lose it" is quite applicable here.  Resistance training is the answer when it comes to maintaining (if not gaining) muscle mass and strength.  A recent study published in Journal of Strength and Conditioning Research (2011, volume 25[1], 1-9) has indicated that age-related sarcopenia (muscle loss) is not inevitable as long as resistance training occurs.  The resistance training promotes the release of insulin-like growth factor 1 (IGF-1), a hormone associated with muscle growth.  If you have been sedentary for a while, the recommendation is to begin a gradual training program of weight lifting.  You will discover dramatic improvements in muscle mass and strength gain.   In addition, you'll feel more energized, be able to sleep much better at night, and have a more upbeat attitude!
    Consider increasing your protein intake (e.g., whey and casein protein post-exercise) to accommodate the increased muscle mass.   But don't go overboard on increasing your protein intake as too much may affect kidney function and cause kidney stone formation.  Good sources of protein include chicken, fish, milk, eggs, yogurt, beans, and  peanuts.   
    The Institute of Medicine (IOM) has recently recommended that adults over age 50 should get 1200 mg and 800 IUs of calcium and vitamin D, respectively.  These nutrients help maintain bone density and muscle health.  Vitamin D has been found to have antioxidant properties and may reduce the risk of cancer, heart disease, autoimmune diseases, and diabetes.

     Having an elevated metabolic rate makes it very difficult for some people to gain weight in their lives.  You can accept your fate for the rest of your life by blaming your parents for being thin (thanks to genetic inheritance)  or you can make some lifestyle changes now in order to gain weight.  How?  
    In order to gain body weight you need to eat at least 400 extra  kcals  daily to gain one pound of lean body weight (muscle) per week.   Too easy, right?  Wrong.  Our bodies are designed with a thermoregulatory mechanism in order to maintain homeostasis.  This means that your body "knows" how much energy (read: kcals) it needs daily (plus or minus 400 kcals) in order to feel comfortable.   Thus, in order to gain weight, you will need to make a conscious effort to eat not only more food but food which is calorically dense.  
    The best way to gain quality body weight without gaining fat is to eat less saturated-fattening foods and instead eat higher-caloric versions of healthy foods such as dense cereals like oatmeal (rather than flake cereals), starchy vegetables like corn, peas, potatoes (rather than watery vegetables such as lettuce), tuna in oil (rather than in water), whole milk (rather than low-fat milk), nuts, seeds, avocados, and fatty fish (e.g., salmon, mackerel).  Eat a larger portion size of these foods per sitting and eat these foods consistently (i.e., every 3 to 4 hours).  Also, to ensure the weight gained is mostly lean body weight (muscle) and not fat, be sure to perform strength training.  This last point is essential as eating more food without exercising will inevitably cause fat weight gain rather than muscle weight gain.                 

    Here's where a clear distinction must be made regarding the definitions of the words "overweight" and "fat".  The Body Mass Index, or BMI, is the ratio of one's bodyweight and height (i.e., kg/m^2).  BMI has been widely recognized as the parameter for defining whether one is underweight (BMI<18.5), normal weight  (BMI between 18.5 and 24.9), overweight (BMI between 25 and 29.9), obese (BMI between 30 and 39.9), or morbidly obese (BMI greater than 40).  Thus, having a BMI greater than 25 but less than 30 is technically considered to be overweight.  But here's the rub:  people with more than average amounts of lean body mass (i.e., muscle) will most likely have BMI's greater than 25.  This is because muscle, with its relatively high density, weighs much more than fat within the frame of a muscular person.  So can muscular people be overweight?  Yes, when speaking within the confines of the BMI definition.  
     If muscular people are typically considered overweight, does this mean they are fat?  Of course not!  Fat, like muscle, is simply a tissue within the human body aside from lean body mass that makes up one's body composition.  One can be overweight but lean due to a high proportion of muscle with relatively low bodyfat.  If we can agree a muscular person is a fit person, then we can also agree an overweight person can be fit.  So yes, one can be fit and overweight.  
    Can one be fit and fat?  This boils down to proportion and the definition of fat which is highly ambiguous.  In general, a male and female is considered to be fat when bodyfat is above 20% and 30%, respectively.  Being fat, or at least fatter than average, does not necessarily mean being overweight.  Once again, this is because fat is not a dense tissue and one can be over-fat but still have a relatively low body weight.  But being over-fat is generally not healthy because fatness does not predispose one to being fit (note:  there are exceptions such as endurance swimmers who need more fat for insulation, buoyancy, and long-term energy).   So yes, one can be fit and fat but this is more the exception (i.e., endurance swimmers) rather than the norm.  The health risks of being fat are numerous (i.e., heart disease, stroke, diabetes, hypertension, etc.).  Nevertheless, studies have shown that those people who were fat but maintained their aerobic fitness capacity were less likely to die from heart disease or stroke than those who were less fit.  In other words, overweight or even obese people who became fitter fared as well or better in terms of life expectancy than leaner people who became less fit.  The key message here is that increasing physical activity is likely to be at least as important as weight loss for reducing premature mortality.
    Here are the most common misunderstandings within our society and the key to this blog post when it comes to body weight and fitness:  

1. You can be overweight and not fat--and be fit   (a fit, nonfat overweight person)
2. You can be  underweight and fat--and not be fit(!)   (a non-fit, fat underweight person)

The first point is a healthy means of existence and may increase life expectancy whereas the latter point is not and may lead to premature mortality.  If you exercise regularly by incorporating resistance training and cardio,  you will most likely fall within the first group.  If you are mostly sedentary, you may fall within the second group.   Exercise, which can build muscle mass and decrease fat mass, is the key to being fit and living a healthy life.  Bottom line:  Body weight is less relevant than fatness when it comes to fitness and longevity.   Studies have shown that But no matter whether you are overweight or overfat, the important thing is to be fit if you want to live a longer life.