Back pain is the most common health reason people take time off work, or suffer from chronic pain. Causes range from:

Four of the most common back problems are discussed here: sciatica, osteoarthritis, scoliosis, and osteoporosis. Bear in mind that both osteoporosis and osteoarthritis affect other areas other than the back. Upon identifying the back disorder (please consult a doctor for this) that you may suffer from, we will recommend ways for you to alleviate symptoms and relieve pain. All exercises are gentle and designed to be safe and comfortable to perform. For all pregnant women, please consult your physician (or NUTRIFORT) before doing any of these exercises. 

SCIATICA
Pain caused by a pinched sciatic nerve starts in the lower back, and can spread right down the legs. This problem arises when an inflamed facet joint, intervertebral disk, or a bony spur pinches the sciatic nerve as it leaves the spine. Exercise below relieves the cause of the pinching, and reduce the stretch of the sciatic nerve affected. Try the exercise five times a day.
Lie flat on your stomach, relax fully to reduce muscle spasms, and allow spine to realign itsef.

OSTEOARTHRITIS
This degenerative condition is a natural part of ageing. Over the years, the layers of tough, flexible cartilage that line the joints become worn, thin and brittle until the ends of the bones start to grind on each other. The cartilage also hardens, and produces bone spurs at the joint edges, which limit movement and can press on spinal nerve roots, resulting in stiffness and pain.Concentrate on exercises that increase flexibility. Exercise below aim to move the joints of the spine through their full range of movement to lubricate the cartilage, and limit wear and tear on the joints.
Lie on your side with your arms stretched above your head and legs stretch out straight.

SCOLIOSIS
If your spine forms a “C” or “S” when viewed from the back, chances are you have scoliosis (a sideways bend in the spine). A minor bend in the spine is not uncommon, and is caused either by a small difference in the length of the legs, or by overuse of the muscles on one side of the spine. Exercise below aims to straighten any problematic curves in the spine by strengthening and stretching the muscles and ligaments in the back.

Kneel on all fours with hips directly above your knees and shoulders directly above your hands. Keep your back straight.

Slide one hand palm up, along the floor between other hand and knee. Pull in stomach.
Bend elbow of supporting arm, and reach as far as possible with other hand.

Let head turn towards the bent elbow. Hold for count of 5 and repeat 5 times, then switch to other side.

OSTEOPOROSIS
This condition causes bones to gradually lose their mineral content, become fragile and fracture easily. Our skeleton is always making new cells and destroying old ones. These cells are made of minerals (primarily calcium) that make the bone hard. After the age of 30, more cells tend to be lost than are created, so our bone mineral density weakens, which can cause problems like osteoporosis. Exercises below aim to increase bone mineral density and bone strength, by stimulating the bone to lay down more calcium and bone cells. In addition to the exercises below, you should add resistance training to your routine. You should also eat a diet rich in calcium and vitamin D. Walking is a good way to help prevent the onset of osteoporosis. Aim for at least a mile of walking at varied speeds, 3 times a week. Keep your abs tight and maintain good posture throughout.
Jumping up and down on the spot is good for your bones too. 
Jump for 5 minutes 2 times a day, bending the knees as you land. Jumping rope is also effective. Skip with rope swinging forward then backward. Aim to skip for 10 minutes 2 times a day, every other day.

NOTE:  FOR ALL INQUIRIES AND FURTHER GUIDANCE OF EXERCISES, PLEASE CONTACT NUTRIFORT.