EXERCISES THAT PREVENT LOWER BACK PAIN

According to researchersTrusted Source, exercise also increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process.

Below, we explain how to do 10 exercises that strengthen the lower back and may help people manage lower back pain:
Bridges work a person's gluteus maximus, which is the large muscle of the buttocks. People engage this muscle when they move their hips, particularly when they bend into a squat.
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The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.

To perform a bridge:
BRIDGES

Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
Press the feet into the floor, keeping the arms by the sides.
Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
Squeeze the buttocks with the shoulders remaining on the floor.
Lower the buttocks to the ground and rest for a few seconds.
Repeat 15 times and then rest for 1 minute.
Do 3 sets of 15 repetitions.

KNEE TO CHEST STRETCHES

Doing a knee-to-chest stretch can help elongate the lower back, relieving tension and pain.

To perform the knee-to-chest stretch:

Lie on the back on the floor.
Bend the knees, keeping both feet flat on the floor.
Use both hands to pull one knee in toward the chest.
Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
Return to the starting position.
Repeat with the opposite leg.
Repeat with each leg 2–3 times twice a day.