lower back pain sufferers?

Im only 21 but since december i've been having constant moderate (sometimes a little severe) back pain, I went to the chiropractor and I have a mild spine deformation (its genetic, my father passed it down to me) but i was wondering if any one knows of helpful back exercises that can help minimize the pain? I dont want to take any type of pharmecutical pain killer because of my history with drug abuse, and I don't want to rely on over the counter meds to help me get through my day, thanks in advance!

Like you, I'm 21 with back problems! Isn't it fun? My lower pack is curved more than normal, which sometimes makes it feel like my spine is being pinched. Part of it is because the discs are squished and dehydrated. In physical therapy I was taught to lay on the floor on my back, with my lower leg resting up on a chair, so your hips and knees are booth at about 90 degree angles. Stay like that for about ten minutes, and do it every day. It helps... when I actually do it.

An exercise to help strenghthen the lower back muscles is to stand in front of the lat pull down bar, with a really really low weight (or none) and hold your arms straight out in front of you with your hands out flat, and the bar under your palms. Just push the bar down, keeping your arms straight. It doesn't really seem like it works your back at first, but it really does!

thanks a bunch, i'll give these a try

I too suffered terrible from lower back pain (SI joint).  Too many years of wearing cute cheap shoes.  I highly recommend orthodics.  I am pain and pill free!

I've had back problems all my life (well, since I was 8) and I tried lots of stretching and floor exercises. So far, the most beneficial thing for me has been lifting weights. However, there is nothing wrong with my back - I mean, it hurts like hell at times, and I've missed school and work because of it, but physically, there's nothing wrong with it. Since yu've got a deformation, I don't know if weights will help the pain (or could even make things worse). Just wanted to share what worked form me.

OK, I'm a little bit older and I've had chronic low back pain since I was an overweight teenager.  Had major back surgery 7 years ago this week.  The best thing I have ever done for my back is lose weight, lift weight and do core exercises religously since surgery.  The surgeon told me straight up that his surgery would only fix 30% of the problem, the rest was up to me.  In the last 2.5 years after joining the gym I can honestly say is the best my back has ever felt.  Don't go over board at first, but do push yourself, especially with core exercises, lunges, planks, ect.  I know this website and many others have several examples.  I started with a lot of exercises on a stability ball before the surgery and have worked up from there.  I can now squat 80-100# without causing any pain or damage to my back.  But those core exercises are essential.

Exercise and diet..it's funny how that answer pops up all the time..lol.  I used to have back pain as well, and often pulled muscles and was laid up for days at a time.  Then I discovered a healthy diet and the gym, dropped 60 lbs and haven't had as much as a needle prick's worth of pain back there in years.  If you belong to a gym, talk to one of the trainers.  There are several machines or stations designed to help specifically with back muscles and it works.  You can be pain free, you just have to work at it ....