1. Bridges

This exercise involves the gluteus maximus, known to be the largest muscle in the buttocks. Moving the hips help engage this muscle especially when you bend to apply a squat. Keeping this muscle strong can affect your lower back and help you ease the pain in that area.

2. Knee to chest stretches

The knee to chest stretches targets directly your lower back and helps elongate it which relieves the pain and the tension there. To perform this stretch, lie on your back on the floor with your feet flat, and use your hands to pull one knee towards your chest. Then hold your knee close to your chest and count to 5 making sure your abdominals are tight and your spine is pressed against the floor. Return to your starting position and repeat the exercise with the second leg.

3. Lower back rotational stretches

This is another stretch that you can do to help get rid of the tension in your lower back and trunk. It helps put your core muscles as well into work which aims at improving stability.

4. Draw-in maneuvers

This exercise targets the transversus abdominis, which is a muscle located on the front and side of the abdomen. Its role is to stabilize the spine and the lower back. Therefore training it to make it stronger can improve this area and help you avoid any pains.

5. Pelvic tilts

The pelvic tilts have been proven to help you get rid of tightness in the back and keep the muscles of that are flexible.

6. Lying lateral leg lifts

This exercise targets the hip abductor muscles which support the pelvis and release any tension on the back. Keeping these muscles strong has the ability to give you good mobility and help you maintain your balance.

7. Cat stretches

Cat stretches are simple to do and can lengthen the back and make it stronger while easing the tension in the muscles.

8. Supermans

Superman did everything to avoid back pains! In fact, you need strong back extensors in order to have and maintain a good posture. These muscles are found on both sides of the spine. Having a weak back extensors will reduce pelvic and spinal support. Therefore, try the superman exercise to keep them in good condition.

9. Seated lower back rotational stretches

These stretches are easy to do and will help ease the pain in your lower back area. The seated lower back rotational stretch will put your core muscles to work and strengthen your lower back.