If you want to strengthen your back, spend 15 minutes doing the following exercises 5 times a day, 3 to 5 days a week, and it will be of great benefit. If you have back discomfort, you should first check it out with your doctor.
(1) Lie prone, bend your elbows at both sides of your body, and place your hands flat on the floor. Keeping your hips still on the floor, slowly lift your upper body until you feel a slight stretch in the lower half of your back. Maintain this position for 15 seconds.
(2) Maintain the same posture and place a small pillow under your abdomen. Hold the sides of your body with your arms behind your back, lift your head and keep your shoulders just off the floor. Maintain this position for 5 counts, then gradually lower yourself.
(3) Maintain the same posture, straighten your arms above your head, lift your right arm and left leg, and maintain this posture for 5 counts. Then repeat with your left arm and right leg.
(4) Turn over and lie on your back, place a small pillow under your lower back, bend one leg, and place the other leg flat on the floor. Hold the knee of your bent leg and gently pull it toward your chest until you feel this gentle pull in the lower half of your back. Then repeat with the other leg.
(5) Repeat the above action with both legs, while shrugging your shoulders forward, bringing your chin to your chest, and lifting your shoulders a few inches off the floor.
(6) Maintain the same posture, bend your knees, put your feet flat on the floor, place your arms flat on your sides, palms facing down. Gently lift your head and shoulders off the floor, maintain this position and count to 5 times. After recovery, rest for at least 10 seconds before repeating this action.