I Suffered From Back Pain For 2 Years — These Are the 12 Exercises That Got Rid of It For Good

Both the side bridge and side plank are great for building strength in the transverse abdominis and other muscles used to stabilize the spine. If you cannot hold a side plank or if engageing the abdominal wall causes pain, start with the side bridge.

• Lie on your left side with your knee bent at a 90-degree angle and your elbow underneath your shoulder.
• Push your hips forward, lifting your thighs off the ground. Rest your right hand on top of your right hip, and hold for 10 seconds.
• Be sure to keep your knees, hips, and upper body aligned. If you experience discomfort in your shoulder, place your right hand over your left shoulder with your fingers spread apart, and pull your right elbow down across your chest.

• On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, face down.
• Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
• Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
• Lower down to the ground; this is considered one rep.

• Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
• Keep your right knee at a 90-degree angle as you slowly raise your leg to the right until it is parallel to the ground. Avoid lifting your right hip, as you should keep both hips squared toward the floor.
• With control, lower your leg back to the ground.
• This counts as one rep.

• Start resting on all fours.
• With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
• Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
• With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
• With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg. This completes one rep.

• Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
• Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with your muscle doing the work, not momentum.
• Return to start position to complete one rep.

• Come into an elbow plank position and roll to your right side, allowing your feet to roll too, so you're balancing on the outside of your right foot, stacking your left foot on your right.
• Place your left hand gently behind your head. Press your left inner thigh up into your right inner thigh; this helps stabilize you even more.

• Start face down on the floor resting on your forearms and knees.
• Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
• Contract your abdominals to keep yourself up and prevent your booty from sticking up.
• Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.

• Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
• Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
• Slowly lower your body to the floor. This counts as one rep.