I have found that while I work I sometimes experience throbbing back pain. Just standing can be too much. I have a 3rd degree black belt in the martial art of Kung Jung Mu Sul. The following back exercises are part of every class. I have found these exercises to eliminate lower and mid-back pain.

Do these exercises for the count of 5 seconds. Inhale at the start and exhale as you finish but hold your breath during each exercise. Do each exercise 4 times.

Lying on your back:

1. Lying on your back with your hands at your side and your legs straight. Raise your pelvis off the ground towards the ceiling. You should hold yourself up with your heels and your shoulders. Hold for 5 seconds.
2. Bend your knees till your feet touch your butt. Grab your ankles and raise your pelvis up towards the ceiling. Hold for 5 seconds.
3. With your knees bent raise your pelvis up again and support your back/push your back up more with your hands. Rest your elbows on the ground to brace your back with your hands. Hold for 5 seconds.
4. I recommend the bridge as well. Hold for 5 seconds. If you can't then that's fine.

Lying face down, forehead touching the ground. Keep your hands at your sides with palms down:

1. Arching your back raise your forehead to the ceiling. Hold for 5 seconds.
2. Forehead touching the grown. Raise your feet/legs to the ceiling, bending your knees only slightly. Try to get as much of your legs off the ground as possible. Tighten your butt and stomach muscles. Hold for 5 seconds.
3. Do both legs and forehead from 1 & 2 above at the same time.
4. Reach back and grab your ankles. Point your toes and push them towards the ceiling at the same time raise your forehead to the ceiling arching your back. Hold for 5 seconds.
5. Cobra Stretch—Put your fingers together in the shape of a diamond under your nose. Lift your forehead up, arching your back, towards the ceiling. When you start, arch your forehead last towards the ceiling, and as you finish, bring your forehead back to the ground last. Hold at the top for 5 seconds.

Roll Backs:

Sit down and bend your knees to your chest. Tuck your head into your knees and roll back. Roll back up onto your neck/head. Roll back 20 times. This applies pressure to the points all along your spine.

Do sit-ups or crunches, I recommend at lease 100 per day.

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