8 exercises that can prevent low-back pain and injury

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Lie on your back with knees bent, then tilt your pelvis towards your chest and hold briefly before releasing. This helps strengthen the muscles of your lower back and pelvis.

Pelvic Tilts:

Lie on your back with knees bent and feet flat on the floor, then lift your hips off the ground until your shoulders, hips, and knees form a straight line. This exercise strengthens your core and glute muscles.


Start on your hands and knees, then alternate between arching your back up towards the ceiling (cat) and dipping your belly towards the floor while lifting your head and tailbone (cow).

Cat-Cow Stretch:

Begin on your hands and knees, then extend one arm and the opposite leg straight out, holding briefly before switching sides. This exercise improves core strength and stability.

Bird Dog:

Start in a push-up position with your elbows bent and resting on your forearms, keeping your body in a straight line from head to heels.


Lie face down with arms extended overhead, then lift your arms, chest, and legs off the floor simultaneously, squeezing your lower back and glutes.

Superman Exercise:

Lie on your side with your elbow directly beneath your shoulder and lift your hips until your body forms a straight line from head to feet.

Side Plank:

Lie on your back with knees bent and hands behind your head, then lift your shoulders off the floor while keeping your lower back on the ground.

Partial Crunches: