http://www.thetruthaboutbackpainandphysicaltherapy.org/ The erector spinae are back muscles that run along each side of the spinal column. When you injure this muscle, it can really hurt. The best way to control the pain is through exercises that target these muscles. Too many people forget all about toning up their back muscles when they exercise. They work their arms, legs and abdomens but leave the poor back out of the picture.

The best exercises I’ve found for the back include the barbell bent row, the deadlift, the pelvic lift, the leg lift buttock tightener and the double leg lifts. Though some of these exercises sound like they’re meant for bodybuilders or weightlifters, they are perfect for everyone. You don’t have to use a heavy weight. In fact, you can use a phone book if you want. The main point is you need to make sure you include your back in a regular exercise routine if you want to avoid unnecessary sprains, pulls and tears.