Exercises to prevent back pain
Bridge on chair – Lie comfortably on your back with your heels up on chair and knees aligned above your hips. Place a yoga block or pillow between your legs. Without using your low back, activate low, deep core muscles and your glutes (muscles of your bottom) to lift your pelvis off the floor a few inches into a slight bridge. While bridging, inhale through your nose, filling the lowest lobes of your lungs. You should feel your lower ribs externally rotate to expand outward, as opposed to only inflating your upper chest. Exhale, using core muscles to help internally rotate your lower ribs and release your rib cage downward, expelling all air. A complete exhalation is necessary to fully relax your diaphragm. Inhale for a count of five, exhale for a count of seven, and pause -- without taking a breath -- for a count of three. Take five breaths like this while maintaining the bridge position. Take a break and repeat.