As any doctor can tell you, most Americans suffer from back pain at least once in their lives. Back pain and stiffness results from any movement that is improperly performed, which is often any sudden movement that is new for you. So any abrupt motion that you are not prepared to make — that is, that you are not in shape for, or used to — can lead to back injury. This causes the back to stiffen as a defense against further injury.

For example, you may have picked up a heavy object without bending at the knees, to provide enough lower body support for the lifting motion. Or perhaps you bent too quickly (such as to tie a shoe), or stretched too far (such as to turn on an awkwardly located computer), and the sudden stress caused your back to react with stiffness and pain.

Another common cause of back pain is our sleeping habits — after all, most of us spend a third of our lives in bed. If you experience back pain upon awakening, you may be sleeping on a mattress that is too firm or soft. Or you may have been sleeping in a position that places stress on your back.

If you have acute back pain due to strain or minor injury, then limited rest for 24 to 72 hours can help. Too much inactivity can worsen such problems, though. So it is a good idea to get moving as soon as you feel comfortable, and not to let your fear of pain keep you immobilized. Start with gentle, small movements and work from there.

Three good ways to relieve lower back pain include (1) aerobic exercise, to strengthen the back and other muscles, along with the heart; (2) strengthening exercises that focus on the back, legs, and stomach, to increase spinal support; and (3) stretches that increase your muscle and tissue flexibility, which makes them less prone to injury.

Back pain exercise that moves you into comfortable positions tend to be the best for treating back problems. So avoid activities and positions that could cause or increase back pain. Comfortable exercise and gentle activity are the best combination to stay flexible, build strength, and reduce back pain symptoms.

Some of the best back pain exercise doesn’t feel like exercise at all, yet can make a big difference to your back. These include aerobic exercises such as walking, bicycling, swimming, and wading in waist-deep water help to maintain back health. This aerobic activity also increases the level of oxygen in your body, which helps to keep your muscles healthy. Walking decreases lower back stress due to the shifting of weight from leg to leg, which gently releases the muscles of your lower back.

For many of us, it works best to see an exercise demonstrated rather than to read a description. For instance, you can search ” back stretches” and “back strengthening exercises” on the YouTube.com site if you want some other ideas. And if you have any chronic back pain or other forms of injury, such as repetitive stress, working with a physical therapist may be your best long-range plan.