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Have you ever felt a sudden stab of pain in your back that leaves you immobilized? Welcome to the club. About 31 million Americans hurt their backs each year. In fact, the annual health care cost for back pain is estimated to be as high as $24 billion, with additional billions in lost workdays. Learn how to keep such problems from coming back.

Studies have shown that once you suffer a back injury, you’re four times more likely to sustain another. Fortunately, back injuries are not usually seriousabout 70 to 90 percent of them are caused by muscle or ligament strain, often stemming from weakness in the lower back. Although many people are afraid to workout after they’ve "wrenched" their backs, regular exercise is the best defense against re-injury.
A comprehensive program for your back should include three elements: stretching, aerobics and strength training. Stretching warms up your muscles and increases flexibility. Aerobic activity can improve your overall fitness and help you shed excess weight, which puts stress on your back. Strengthening your arms, legs and abdominal muscles will help take pressure off your back when you lift or carry heavy objects.
Here are some general tips on how to start an exercise program:

ï Begin slowly. Your back muscles may be weak and susceptible to injury if you’re out of shape. Pace yourself. As you get stronger, work up to 15 minutes of exercise a day.

ï Chose your exercises carefully. If you have had back problems in the past, choose low-impact exercises which are less stressful on your joints. Generally, swimming and other water exercises are safest because they put minimal strain on your lower back. Also, workouts on a stationary bike, treadmill or cross-country ski machine are less jarring to your back than running on a hard surface. If you want to bicycle, have an expert in a bike shop make sure the height of the seat and handlebars is adjusted for proper posture while pedaling.

ï Avoid high-risk moves. People who've had previous back attacks should beware of movements that cause an exaggerated stretch of the back muscles. Sports that involve a lot of twisting (like golf), quick stops and starts (like tennis, racquetball and basketball) and contact sports (like football and wrestling) pose the greatest risks to your back. If you want to participate in such activities, practice modifying risky moves. For example, in golf try shortening your back-swing, or in basketball try keeping your torso in a straight line with your hips as much as possible.

Goode Wraps Relax Muscles and Tendons to reduce Pain, Swelling and Stiffness.