Cat-Cow Stretch
Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your tailbone and head towards the ceiling. Exhale and round your spine, tucking your chin into your chest and bringing your tailbone towards your knees.

Bridge Pose
Lie on your back with your knees bent and your feet flat on the floor. Press your feet into the ground and lift your hips up towards the ceiling, squeezing your glutes and engaging your core.

Superman Pose
Lie on your stomach with your arms and legs extended. Lift your arms, chest, and legs off the ground at the same time, engaging your lower back muscles and squeezing your glutes.

Bird Dog Pose
Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Extend your right arm and left leg out straight, keeping your core engaged and your back flat. Switch sides and repeat.

Plank Pose
Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Extend your legs out straight behind you, coming into a high plank position. Keep your core engaged and your back flat.

By incorporating these exercises into your regular workout routine, you can help prevent and alleviate lower back pain. But it's important to listen to your body - if you experience any pain or discomfort, stop the exercise and speak to a healthcare professional. With regular exercise and proper care, you can keep your lower back healthy and pain-free.