This simple exercise can help you strengthen your lower back and keep your spine in alignment.
Start by lying facedown on a firm, supportive surface. Place your hands on either side of your body, with your thumbs resting against your thighs.
Take a deep breath. Tighten your abdominal muscles, your buttocks and your legs. Slowly lift your head and chest, while making sure to keep your shoulders down and away from your ears. Think about your shoulder blades guiding down your back. Gaze straight ahead and tuck your chin slightly. Breathe in and out as you hold the position for 10 seconds.
Slowly lower your body back to the floor, resting one of your cheeks on the floor. Relax all your muscles and rest for 10 seconds.
Repeat the cycle two more times.