Gudim recommends a step-up exercise to improve balance. Basically, you step up onto a box, one foot at a time, and then step back down while holding weights in both hands. To do them, you face forward and bend over a machine with your arms crossed, resting on your chest. Then you simply lower your upper body and raise it up again. The movement strengthens the muscles in your lower back, glutes, and ham strings. And if you are worried about hurting yourself, keep in mind you do need to be cautious and get some direction on what to do and which areas to target. In a large number of cases, back pain vanishes or can be cured within a few weeks. However, in cases of chronic pain, medical advice is necessary. Patients having difficulty in passing urine or experiencing numbness in the back or genital area or weakness and pain in the legs or feeling unsteady while standing should see a physician immediately. Spinal injections are often used to find out the true cause of the back pain and than to actually treat the pain. Injections which provide temporary relief are called therapeutic injections. In other cases spinal injections are used to diagnose the cause of the back pain. Prevention is one of the most important aspects you need to take care of when suffering from back pain. The statistic tends to show that people who have suffered from back problems in the past are more likely to have problems in the future. This is why you need to take preventive measures and explore the best treatment options available to you. Some of these options would usually include an exercise program to strengthen your back muscles and in return provide relief to your back pain muscles. Very often these types of training will target your major back muscles and the abdominal area. The researchers found that the degree of catastrophizing at baseline did not predict the evolution of LBP or LBP-related disability. As the degree of pain improvement increased, there was an increase in the likelihood of improvement in catastrophizing, from three-fold (for improvements in pain between 1.1 and 4 points on a visual analogue scale VAS) to 7.3-fold (for improvements in pain more than 6.1 VAS points). Results from this study show that baseline catastrophizing is of no clinical value for predicting the evolution of LBP and disability," the authors write. "Hence, it is not appropriate to use catastrophizing for early identification of those patients with a bad clinical prognosis." Muscles that are too tight also pull on other muscles that are attached to the same bones they are. (All muscles are attached to bones; that is how you are able to move.) The muscles that are being pulled on become unhappy and go into a spasm of their own. This causes back pain , too. You must educate yourself about your back pain treatment options. If you look for the most logical solutions, there's a great chance that you will be successful in getting rid of your back pain issue. The forearm side plank variation is done on one forearm. Your elbow should be right below your shoulder. Beginners may do this from their knees. A modified plank can also be done with just the bottom knee down and the top leg straight.To advance the move, straighten both legs and rest on the side of your feet and your forearm. (Feet may be stacked or one may be in front of the other.) If that isn’t challenging enough, raise the top leg. Your top arm can rest on your hip or reach up toward the ceiling. Make sure to keep your body in a nice straight line.