Try to do these every hour, holding each for about five seconds. While standing, place your hands on your lower back and lean backward, without tipping your head backward Stretch your hamstrings - those muscles in the back of your thigh that help keep your back mobile. While sitting or standing and leaning against something, bend one leg up, hold your thigh and straighten the leg While sitting, bend your chest down to your thighs to stretch the muscles and unload the joints at the base of the spine Exercise. Exercising back muscles can strengthen and protect the muscles, helping to prevent injuries. Of particular importance are the abdominal muscles.
Swimming is a great way to strengthen the abdominal muscles and leg muscles.