Back pain can indeed vary in terms of the sensations felt and the factors that exacerbate it. Let's break down the different aspects you mentioned:

1. Sensations: Back pain can be described in various ways. It may be experienced as a dull, aching sensation in the muscles or as a sharp, shooting pain. Some individuals may also feel a burning or stabbing sensation in their back. The specific sensation can vary depending on the underlying cause of the pain.

2. Radiation: Back pain can radiate or spread to other areas of the body. One common example is sciatica, where pain originates in the lower back and radiates down the leg. This occurs when the sciatic nerve, which runs from the lower back down the leg, is compressed or irritated. The pain may travel along the nerve pathway and cause discomfort or numbness in the leg.

3. Aggravating factors: Certain movements or activities can worsen back pain. Bending forward, twisting the torso, lifting heavy objects, standing for extended periods, or walking may exacerbate the pain. These activities can strain the back muscles, joints, or discs, especially if there is an underlying issue.

It's important to note that back pain can have various causes, including muscle strain, ligament sprain, herniated discs, spinal stenosis, osteoarthritis, or underlying medical conditions. If you're experiencing persistent or severe back pain, it is advisable to consult a

1. Deadlifts: Deadlifts are a compound exercise that primarily target the muscles in the lower back, glutes, and hamstrings. They can be performed with a barbell, dumbbells, or kettlebells. Make sure to maintain proper form and start with lighter weights to avoid injury.

2. Squats: Squats are another compound exercise that engage the glutes, quadriceps, hamstrings, and lower back muscles. You can perform them with your body weight, or you can add resistance by using a barbell or dumbbells.

3. Glute bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the floor, squeezing your glutes at the top of the movement. You can make it more challenging by placing a weight or resistance band above your hips.

4. Supermans: Lie face down with your arms extended in front of you. Simultaneously lift your arms, chest, and legs off the ground while squeezing your glutes and lower back muscles. Hold for a few seconds and then lower down. This exercise helps strengthen the muscles in the lower back.

5. Bird dogs: Start on your hands and knees, with your hands directly under your shoulders and knees under your hips. Extend your right arm forward while simultaneously extending your left leg backward. Keep your core engaged and avoid arching your back. Repeat with the opposite arm and leg.

Remember to consult with a healthcare professional or a certified athletic therapist before starting any new exercise program, especially if you have any pre-existing conditions or injuries. They can provide personalized advice based on your specific needs and goals.

The purpose of this exercise is to shift the pressure away from the knees and onto the leg and buttock muscles, while also stretching out the lower back.

The duration and progressions mentioned, such as starting with a few seconds and gradually increasing to 30 seconds to a minute, indicate a gradual approach to building strength and flexibility in the targeted areas.

In addition to the exercise itself, the statements mention the potential benefits of seeking professional help from a family doctor for a referral to a physiotherapist, as well as considering acupuncture or massage therapy. These complementary therapies can potentially enhance the overall effectiveness of the exercise and aid in addressing any underlying issues.

It's worth noting that the information provided seems to be based on the perspectives of local professionals, such as a personal trainer and a kinesiologist, and their recommended approach for addressing knee pressure and low back stretching. As always, it's important to consult with a healthcare professional or a certified fitness trainer before starting any new exercise regimen to ensure it is suitable for your individual needs and health condition.

Using a Swiss ball between your legs to activate the psoas muscle, which runs from the low back to the groin. By engaging the groin, you can effectively strengthen the low back. This exercise is performed in a squat position.

In addition to this exercise, you mentioned that seeing a family doctor for a referral to a physiotherapist, along with acupuncture or massage therapy, can be beneficial. This combination of treatments, along with proper nutrition (referred to as Smart Food Now) and exercise, can be a great approach to overall wellness.

To perform the exercise you described, follow these steps:

1. Place a Swiss ball between your legs, gripping it firmly with your inner thighs.
2. Assume a squat position with your feet shoulder-width apart and toes slightly turned out.
3. Keep your core engaged and your back straight throughout the movement.
4. Slowly lower your body into a squat, keeping the Swiss ball between your legs.
5. Pause briefly at the bottom of the squat, feeling the activation in your low back and groin.
6. Push through your heels and return to the starting position, maintaining control.
7. Repeat the squat movement for 10 to 15 repetitions.

Remember to pay attention to your squat form and maintain proper technique throughout the exercise. If you experience any pain or discomfort, it is recommended to consult a healthcare professional or a qualified fitness instructor for guidance.