Back pain can be a major problem, but there are ways to help prevent it. Stretching helps you become pain free. The following exercises can be helpful and each stretching session would work best if you were able to stretch for 30 minutes. Decompression breathing, founder to forward fold, adductor-assisted back extension, eight point plank, and the woodpecker. Modifying the exercises as needed for your fitness level. When you can build your core and back muscles you can help and strengthen your lower back.