Before that lumbar twinge becomes something more serious, try stretching instead of reaching for pain medications. "Stretching and toning your back can help relieve and prevent chronic back problems," says Lora Freeman-Albert, a certified massage therapist at the Advocate Medical Group Center for Complementary Medicine in Park Ridge, Illinois. She suggests holding each of the following stretches for a minimum of eight seconds and doing several repetitions twice a day.

Stretch 1: Pull your shoulders back by pushing the shoulder blades together.

Stretch 2: Standing beside a wall, extend your arm to a comfortable length with your palm flat on the wall, thumb pointing up. Turn your body away from the wall to stretch the pectoral muscles, which can pull the back into a strained position.

Stretch 3:Sitting or standing, place your foot on a chair or desk, and extend your leg. Bend forward from the waist without arching your back, and hold.

Stretch 4: Tuck your chin, reach up and place your palm on the back of your head, and gently push forward. Feel the stretch along the nape of your neck.