low back pain over time Three Exercises can help extend and strengthen the muscles in preventing the occurrence of acute pain associated with the back joints. Do these three exercises a day after a lull bout lower back pain and your doctor to make sure of being safe. Exercise slowly and stop when you feel pain. The first exercise: Start bend your knees, and then drag one of your knees toward your chest, and keep on a tide for 5 to 10 seconds. Turning to the second knee; repeat 5 to 10 times. Exercise Two: Start bend your knees toward your chest and, tide, and maintained for 5 to 10 seconds. Exercise prepared from 5 to 10 times. Exercise Three: Start bend your knees, and make your lower back in a flat bed or off the floor. Keep your back flat for 5 to 10 seconds. Repeat the exercise 10 times.