Back pain is often caused because of weak muscles in the back, abdomen, and thighs. These muscles are very important in providing support to the spine against gravity and are called core muscles. You require strong muscles to support your lower back or spine while doing your daily work such as bending and lifting. Apart from the large abdomen, buttock, and thigh muscles there are even short muscles present in each part of the body. These muscles are a very important support for the back. To provide proper support, these muscles should be flexible and strong; a tight back muscle, thigh muscle, and abdomen muscle may affect the alignment of the spine and cause back pain.

To avoid back pain and keep these muscles fit you should do a combination of exercises such as stretching exercises, strengthening exercises, balancing exercises, and low impact aerobics. Always start with warm-up exercises such as jogging, cycling, or running as warming up enhances the muscles’ stretching powers. 

•Ankle pump: Lie down with your back flat on the ground. Move your ankles upwards and downwards. Repeat this five times for each leg.

•Heel slides: Lie down with your back flat on the ground. Slowly bend your knees and then straighten them. Repeat this five times for each leg.  

•Abdominal contraction: Lie down awith your back flat on the ground. Bend both knees and keep your hands on your stomach, below the diaphragm. Now, without holding your breath, tighten your stomach muscles to press your ribs towards your back. Repeat this five times.

•Wall squats: Get your back straight against a wall and walk forward using only your feet for 12 inches. Keep your back and abdominal muscles straight and bend your knees at an angle of forty-five degrees. Slowly move back to your normal position and repeat this five times.

•Heel raise: Stand on your heels with your weight evenly distributed on both heels; hold down for a few seconds. Repeat this five times.

•Straight leg lifts: Lie down with your back flat on the ground. Fold one leg from the knee and lift the other leg keeping it straight. Raise it to a height that you are comfortable with. Hold it for a few seconds and release. Do the same with the other leg. Repeat this five times.

•One knee to upper body stretch: Lie down with your back flat on the ground. Bend both the knees. Keep one leg straight and hold your thigh behind the knee and try to bring it near your chest. Repeat this with the other leg. You can do this exercise with both legs, bringing them towards your chest together.

Balancing exercises provide strength to the core muscles. Opposite arm and leg extensions and exercises using an exercise ball are very common lower back pain exercises.

Low impact aerobic exercises such as swimming, walking, bike riding, or using an elliptical trainer are good in case of back pain due to being overweight. These exercises help to reduce weight and strengthen the back and abdominal muscles. They are good for lower back strengthening.

Love handles are one of the reasons for lower back pain. You can reduce them by doing love handle exercises such as the twisted churns and dumbbells stretch.

Lastly, one of the best lower back workouts is dead lifts for the lower back, which are all-round mass builders in your body.
This exercise is very efficient for people who have back problems due to lifting. This exercise allows the person to handle more weight without causing any problem to the back.