The big three spine exercises are planks, bird-dogs, and side bridges, which effectively strengthen the core and support the spine.
For lower back pain, avoid heavy lifting, twisting movements, and prolonged sitting or standing without breaks.
Pop your lower back in bed by gently twisting your torso while lying on your back, with your knees bent and feet flat on the bed, moving your knees to one side and your upper body to the opposite side.
Plank exercises are good for lower back pain as they strengthen the core muscles, which support the lower back.