Most of us spending almost a third of our life sitting on an office chair (that is perhaps not ergonomically designed), with our necks, bent towards a computer screen. The stationary way of life can very quickly lead to backaches and a proclivity towards slip disks and other injuries. The most important step is to protect our backs is to maintain a good act. However, this in itself takes practice and strong core muscles.

The central muscles that support the spine incorporate the extensors, the flexors, and the obliques. The extensor muscles are joined to the back of the spine and empower standing and lifting objects.
The flexor muscles are appended to the front of the spine and empower flexing, bowing forward, lifting, and curving the lower back.

The slanted muscles are connected to the sides of the spine and help pivot the spine and keep up appropriate stance.

Also, we require solid abs, pelvic muscles, and supple hamstrings.

Back muscles, similar to some other muscle in the body, require satisfactory exercise to keep up quality and tone. While muscles like the glutes (in the thighs) are utilized at whatever point we walk, profound back muscles and stomach muscles are generally not effectively drawn in amid ordinary exercises. Unless these muscles are particularly worked out, they have a tendency to debilitate with age.

A scene of lower back agony that goes on for over two weeks can prompt muscle squandering and debilitate which thusly causes more back torment on the grounds that the muscles are less ready to hold up the spine. Endless pressure can likewise prompt muscle shortcoming and back torment. Stress causes back muscles to fix a battle or flight reaction, denying muscles of vitality expected to help the spine.
I would like to share some tips and exercises, which is repeated every day in the morning, can help us to make strong our back and reduce the chances of injury.

1. Rope skipping:

Do same as shown in the picture below or if you have not a skipping then do, reach up to the sky with your arms and imagine you are climbing a rope. This will extend and protract your obliques. Complete 15 sets.

2. Dead Bug:

Lay the level on the ground, at that point embrace your knees to your heart. This extends the lower back. Hold for 20 seconds.

3. Single Bended Leg Stretch:

Lay the level on the ground, at that point pull one knee to your heart, at that point the other knee. Interchange legs. Complete 10 sets.

4. Torso Twist:

Lay the level on the ground, at that point pull one knee to your heart, and after that over the front of your body. Hold for 20 seconds.

5. Cat Pose:

Get on every one of the fours, similar to a feline, at that point lift your head up, heart to the sky, breathe in. Let your head down, curve your back high like you are influencing a scaffold, to attract the tailbone to the temple, breathe out. Rehash 10 times.

I trust this encourages you!