Perhaps more important than the exercises is understanding the way that we move that further provokes our back pain, and learning better ways that we can protect our spine. The first thing to understand is how to brace your spine. Your spine must be braced for every motion.

Bracing the spine

Maintaining a stacked spine position

Sitting (chair, car, couch, toilet)

Standing

Bending forward (e.g. doing the dishes, brushing teeth)

Walking

Lifting mechanics