I already wrote here about flexion and extension exercises to prevent back pain. Now, I am going to post te strengthenign exercises.
1. Prone Buttocks Squeeze
Ths exercise strenthens the buttocks muscles, which support the back and aid in lifitng with the legs. Lie flat on your stomach with yoru arms a the sides. Slowly tighten your buttocks muscles. Hold for 5 to 10 seconds. Slowly relax. You may need to place a smal pillow for ocmfort.
2. Pelvic Tilts
This exercise gently moves the spine and stretches the lower back. Lie on your back with knees bent and feet flat on the floor. Slowly tighten your stomach muscles and press your lower back against the floor. Hold for 10 seconds. Slowly relax.
Up next are the stretching exercises.