Bridge: Lie on your back, bend your knees, and place your feet flat on the floor.
Lift your hips up, squeezing your glutes and lower back. Hold for a few seconds and slowly lower.
Plank: Position your body in a straight plank, resting on your forearms and toes. Hold for 20–30 seconds, keeping your body in a straight line from head to toes.
Heel raises: Stand up, stand on your toes, and then slowly lower yourself down. This will strengthen your calf muscles and improve overall leg and back stability.
Additional back care tips
