If you want to have prevent lower back pain, you'll need a strong core.
Here are several moves you can to have a stronger lower back and prevent less strain on the spinal discs.
- Plank.
When you bend forward especially when lifting, can cause the discs to bulge backwards.
By doing the plank, you'll strengthen the core.
Get down on all fours.
Lower your forearms to the deck.
Your body should form a straight line from head to heels.
Hold for as long as you can.
If you're under 15 seconds, you generally have a de-conditioned core.
Work at this until you get stronger.
- Reverse Plank.
Similar to the move above where you're in a straight line except you'll want to flip yourself over so you're on your elbows and your heels down.
Look up at the sky.
Keep your glutes contracted and hips flexed.
Hold as long as you can.
- Side Plank.
You'll want to work this on both sides of the body.
Get down on your left side and hold a straight line with body lifted.
Keep your neck straight following your bodyline.
Do this for up to 30 seconds and then switch to the other side.
- Supermans.
Lie on your stomach and lift both arms and legs several inches off the floor.
Do that simultaneously and hold for 10-15 seconds.
Rest and repeat.
You can also alternate with right arm and left leg lifted and repeated on other side.
These moves will help strengthen the core muscles, which will protect the lumbar spine much better.