To prevent lower back pain, you need to build core strength and spinal stability. Your core is not just your abdominal muscles; it includes the deep stabilizers of your back, pelvis, and hips. When these muscles are strong, they act like a natural corset, protecting your spinal discs from excessive mechanical load.

Exercise 1: The Bird-Dog

Start on your hands and knees. Keep your spine neutral. Slowly extend your right arm forward and your left leg backward until they are parallel to the floor. Hold for 3 seconds, then return to the starting position. Alternate sides. Perform 10 repetitions per side.

Exercise 2: The Glute Bridge

Lie on your back with knees bent and feet flat on the floor. Tighten your core and squeeze your glutes, then lift your hips toward the ceiling until your body forms a straight line from shoulders to knees. Hold for 5 seconds, then slowly lower. Perform 12 repetitions.

Exercise 3: The Deadbug

Lie on your back, arms extended toward the ceiling, knees and hips bent at 90 degrees. Tighten your core so your lower back is pressed flat against the floor. Slowly lower your right arm backward and your left leg forward toward the floor. Return to start and repeat with opposite limbs. Perform 10 reps per side.

Exercise 4: The Side Plank

Lie on your side, supporting your body on your forearm. Lift your hips until your body forms a straight line from head to feet. Hold for 15-30 seconds. Repeat on the other side. Perform 3 sets per side.