Want to avoid back pain? Try a few basic exercises to stretch and strengthen your back and the muscles that support it. Repeat each exercise a few times, and then increase the number of repetitions once you get used to the intensity. If you have ever had a back injury or if you have other health problems, such as osteoporosis, consult your doctor before doing these exercises. 1.Knee to front stretch Lie on your back with your knees bent and the palms of your feet flat against the floor (A). Pull up one knee with both hands and press it toward the chest (B). Hold the movement for 15-30 seconds. Return to the starting position (A), then repeat the movement with the other leg (C). Return to the initial position and repeat the movement with both legs (D). Repeat each stretch 2-3 times, preferably once in the morning and once in the evening. 2.Rotational stretching exercise for the lower back Lie on your back with your knees bent and the palms of your feet flat on the floor (A). Shoulders firmly pressed to the floor, the bent knee to the side (B), adhere to the action for 5-10 seconds. Return to the starting position (C) and repeat the movement to the other side (D). Repeat each stretching exercise 2-3 times, preferably once in the morning and once in the evening. 3, lower back flexion exercise Lie on your back with your knees bent and the palms of your feet flat against the floor (A). Arch your back as if to force your pubic bone to point in the direction of your feet (B), and relax after holding on for 5 seconds. Lie with your back flat and your navel contracted toward the floor – as if you were exerting force to make your pubic bone point toward your head, hold for 5 seconds and then relax. Repeat the above action, repeat 5 times on the first day, gradually make the number of increments to 30 times a day. 4.Bridge exercise Lie on your back, knees bent, feet flat on the floor (A). Relax your shoulders and head, and tighten the muscles of your abdomen and hips. Then lift your hips to form a straight line between your shoulders and knees (B). Try to hold the position for 3 complete deep breaths and return to the initial position (C). Repeat the above actions, 5 times on the first day, and gradually increase the number to 30 times a day. 5, cat stretching exercise hands and knees on the ground (A), slowly make the back and abdomen hanging to the ground (B). Then slowly arch your back as if you were lifting your abdomen towards the ceiling (C), and then return to the initial position (A). Repeat 3-5 times, twice a day. 6. Chair rotation stretching exercise for the lower back Sit on an armless chair or stool. Cross your right leg with your left leg and place it on your left leg. Brace your left elbow on the outside of your right knee, twist and stretch to the side (A) and hold for 10 seconds. Repeat the movement to the opposite side (B). Repeat 3-5 times on each side, twice a day. 7.Shoulder blade squeeze exercise Sit on a chair or stool without armrests (A). Tuck in your jaw, lift your chest high, and close your shoulder blades on both sides (B), hold for 5 seconds and then relax. Repeat 3-5 times, twice a day.