Articles written by Devin Sherrington about health, wellness and fitness in regular column called Fit to Be Tried in the Daily News:

The Daily News - Fit to Be Tried by Devin Sherrington

Back pain is one of the most common ailments for Canadians. But there are simple exercises you can do to have your back feeling great.

As humans we walk up right, but interestingly our bodies are not perfectly made to do so. Your lower back would be much more comfortable if you were to walk on our knuckles and feet, much like a gorilla.

Walking upright places a huge amount of pressure on your lower back, forcing the muscles to almost always be flexed. They need to be so you don't fall over at the waist. Not surprisingly your back gets sore from all the work.

Here are three simple exercises you can do at home which will keep your back strong and healthy.

One simple, non-stressful way to strengthen your back is to lie face down on the floor. Extend your arms over your head, with your palms on floor. Simultaneously raise your right arm and left leg as high as comfortably possible. Feel the contraction in your lower back as you do.

Hold with your arm and leg raised for five seconds. Slowly return to start, all the time being careful not to move too quickly. Repeat the motion with the left arm and right leg.

Alternate five repetitions per side, and complete two sets of this with a two minute break between. Slowly build up to three sets of 20 repetitions each, as your back feels stronger.

For a slightly more difficult back exercise, kneel on your hands and knees, as if you were crawling. Simultaneously raise and straighten your right arm and your left leg until they are parallel to the ground.

Hold for five seconds and slowly return to your starting position. Repeat this with left arm and right leg. Complete two sets of five repetitions per leg. Slowly build up to ten repetitions per leg, as your back feels stronger.

For a more difficult back exercise, try the Back Extension. This should be done only if you have done the above back exercises and feel your back is strong enough to be challenged more.

The Back Extension is best done in your living room since you will need your couch.

Lie facedown on the floor, arms at your sides. Place your heels under the couch. Slowly raise your chest off the floor as high as you comfortably can, flexing your lower back as you do. Hold there for two seconds and slowly return to your starting point.

Work your way up as you feel you are able, until you can do three sets of 20 repetitions. Be careful not to move too quickly, and try not to curl your back too much. This exercise can be performed improperly if you do it too fast or arch too high.

Try these simple exercises at home, twice per week and you'll be amazed just how much stronger your back becomes.

Your posture will improve, and lifting everyday items will become much easier. Best of all, you won't have that sore back anymore.