Back aches and Back problems have become very common in today's fast paced world. And these problems are most suffered by those individuals who have a 9-to-5 desk job. Many victims of severe back problems like spondilisis, osteoarthritis, Lower Back Pain, Paget's disease, etc. And these problems generally occur because of the entire workout one does, the back is very often neglected. And hence, the back and hip area gets weakened. But with the help of a few simple Back Strengthening exercises not only can the present aches be cured but can be prevented from reoccurring as well.

The first exercise we are looking at is the Hip Stretch. To do this exercise, lie on your back, with your knees bent and feet at shoulder distance from each other. Now, slowly raise your hips from the ground so that there is pressure felt on the upper back and shoulders. While in this position, raise your left leg slowly and make it vertical to the ground. Hold for a slow count of two and then lower slowly. Build up to 10 to 12 repetitions. For those who spend long hours on a chair, these simple exercises eases all the pressure developed on the spine.

Second, let us have a look at Back Stretch. In this stretch, we sit on a chair and then bend our back as much as possible so that our fingers touch our toes. When you have stretched your back to the maximum, rest your in between your knees and hold the position for 30 seconds. Wide Back and Shoulder Stretch! This is a sequel to the Back Stretch explained above. Here again, you have to be seated on a chair. Spread your legs. Then bend your back till the time your arms wrap around the back of the calves, grabbing onto the ankles. Stretch your back as much as possible. Hold the position for 30 seconds.

A Lunge is another good exercise to improve the power possessed by your back. Stand erect and put your hands on your hips. Now, taking your abs in, take a giant step forward with your right foot.

Next, bend down so that both your front right knee and the back left knee are forming a 90 degree angle. After the holding the position for about 2 seconds, return back to your original position. Do this exercise for 10 times with both legs.

Thus, mentioned above are three very simple exercises which will prevent your body from picking up any kind of back ailment. And performing the regime of these three exercises won't require more than 20-25 minutes. After all, 'Prevention is better than Cure'.