Back pain, particularly lower back pain, can strike at any time. Maintaining or increasing the strength of the muscles of the back can prevent or at least lessen the severity of back pain. Here are some exercises you can do outside the gym to keep your lower back healthy and pain-free:
Note: Perform 1 - 3 sets of 12 - 15 reps of each exercise.
This list of exercises is by no means exhaustive but is comprehensive in terms of strengthening the core muscles (i.e., abdominals, lower back, gluteals, and hamstrings) of your body. Performing several of these exercises 3 to 5 times per week will sufficiently strengthen your core, reducing the risk of lower back injury and ameliorate the severity of lower back pain.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
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I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.