Get a strong back, and a strong core, by performing the spine extension exercise. A stronger spine improves posture and it can help alleviate pain in the upper and lower back. This is especially helpful for people who sit at their computer day after day and have begun to hunch a bit.
Lie on the floor with your forehead resting on the ground. Before beginning the spine extension exercise, begin inhaling slowly through the nose and out through the mouth. By concentrating on your breathing, it slows the heart rate and helps with relaxation.
Place your palms down on the floor next to your shoulders. As you exhale, press up with your arms until they are straight. You should be concentrating on the movement of the spine. Make sure you are not creating any undue pain in the spine by keeping the weight of your upper body on your hands.
Hold the spine extension for 5 to 10 seconds. You should try to achieve holding this position for up to 30 seconds at a time and be able to complete 10 reps.
Perform the spine extension exercise while standing as part of a variation on the original. Stand with your feet hip width apart, place your palms on your hips, and arch your spine while looking up at the ceiling. Hold this pose for 10 to 30 seconds.
Try a gentler variation if the original spine extension exercise causes you too much pain. Begin in the same position, on your stomach, and instead of pressing up through your straightened arms, rest your upper body on your elbows. Hold the position for 1 to 3 seconds. When you are comfortable with the movement, move up to the more advanced spine extension exercise.
Begin doing more advanced spine extension exercises when you feel comfortable. One variation is to extend your spine without the use of your arms, while they are clasped behind your lower back.