• Cobra posture exercise: This exercise plays a role in alleviating back pain and resting. Possible shoulders, preferably in any place where there is enough floor space.
• Inversion Table: The use of this device contributes to extend and tighten the muscles of the back to different levels, and relies on principle on the withdrawal of gravity to help extend the spine.
• Lower back twist: This exercise is easy to perform and helps to tighten the gluteus maximus and the lower back muscles. Other than his body, he should be sure not to lift the shoulders off the ground while pulling one leg to the other side of the body.
• Stretching exercises for the lower back: This allows a large extension of the muscles of this area of the back, and to do this exercise lying on the person's back, and includes his knees, and then use both hands to pull the knees towards the chest, so that the position is maintained for 15-30 seconds and then back to normal.
• Lying static leg: where the person lying on his back, and then raise his legs in a chair, and stay in this position for 15-20 minutes, it is worth mentioning that when performing this exercise, the person will feel light and comfortable Especially after a tiring day in which he made a lot of effort.
• Getting around a large fitness ball: This helps stretch the back in the right way, giving the person a feeling of comfort, and it is recommended to stay as long as possible when the body wraps around the top of the fitness ball.
• Deadly exercise: It is one of the weight lifting exercises, where the person raises weights to the hips and then back to the ground, and repeat this exercise several times, while maintaining the back straight throughout the exercise, which helps strengthen the back muscles from the bottom, in addition to many muscles Other.
• Bridge exercise: The method of doing this exercise is by lying on the back with the knees bent and keep the feet lying on the flat ground, and be careful not to move the shoulders and head, but must be kept relaxed on the ground, and tighten the abdominal and thigh muscles, so that the hips are lifted off the ground to form a straight line from the knees to the shoulders, when performing this exercise should maintain this position for a sufficient period of time, which is estimated to take the time needed to complete the deep three breaths, and then return to the starting point, as it is recommended to repeat it 5 times a day, and then Increase the number of times they perform Legge to be up to 30 times a day.
• Cat posture exercise: When performing this exercise is leaned on the hands and knees, and then the person begins to bend the back up gradually, and then loosen his back and abdomen also slowly, then the person returns to the starting point, as it is recommended to repeat it from three to five times Twice daily.
• Shoulder pressure exercise: When performing this exercise, the person sits in a chair with no back or arms, and while maintaining the back straight shoulders should be pulled back together, and the person continues for five seconds and then return to the position of relaxation, it is recommended to repeat this three to five times Twice daily.

Tips to keep your back healthy:

• Be sure to adjust the height of the seat and the distance between the seat and the steering wheel when driving, taking into account that the knees bend slightly, and the seat should be supportive to the back, and it should be noted that the use of the lower back brace to support the natural curve of the lower back and be careful to take frequent breaks if The person is driving for long periods of time.
• You should change your sitting position or stand frequently at work while reducing the stress associated with the work.
•  It is recommended to estimate the weight to be lifted before lifting and to assess the likelihood of being able to lift it, and when lifting things should be kept close to the body while avoiding the curvature of the back, so that the curvature through the legs and not the waist.
• It is recommended to sit in a correct position when using a mobile phone, reading text messages and the like. The phone should be at the level of the chest or eyes when using it to reduce neck and back strain.
• It is advisable to follow the proper instructions when doing housework. When cleaning, make sure that the posture is straight, keeping the elbows near the body and avoiding the curvature of the back. In general, if the work requires the person to bend, it should take a break frequently with care to change the position Constantly also.
• It is recommended to exercise for at least thirty minutes three times a week, emphasizing the importance of performing different tasks almost every hour and moving different body muscles.

youtube video talking about strengthen the back muscles :

• Lie on the floor and raise the right leg, and move them circular movements, exactly like the movements followed while riding a bicycle. 
• Repeat the same steps with the left leg, ten times.

Foot touch exercise:

• Lie on the floor and raise the legs at right angles, which is ninety degrees. 
• Touch the right leg ankle with your left hand and vice versa.
•  Repeat the exercise twenty to thirty times, taking a break between them.

Leg lifting exercise:

• Lie on the floor with your legs raised, so that the knee is tight at an upright angle. 
• Repeat this step more than once to make the most of it.

Superman exercise:

• Lie on the abdomen. 
• Raise the right hand with the left leg, then reverse the hands and legs. 
• With the need not to do the exercise quickly, and repeat 15 times, in each hand and take a break 20 seconds, and then repeat.

Planck exercise:

• Lie on the abdomen. 
• Lift the body with abdominal muscles and hands.
•  Steady to the previous position for a minute. 
• Take a 20-second break. Repeat the steps three times.

Exercise the ball:

• Bring a large ball to complete the exercise.
•  Pass the ball between the hands and the legs, through the ascent of the man and foot. 
• Repeat the exercise twenty times, and take a break for ten seconds, and then complete the exercise.

Arm Crunch Exercise:

• Lie flat on the ground.
•  Stretch your hands back straight, too, for ten seconds.
•  Take a break and lift your body upward, using your abdominal muscles.

• Place the weight lifting weight on the shoulders behind the neck.
•  Lower the torso for a few centimeters by bending the legs, and the legs should not be bent completely, so as not to put pressure on the knees. 
• This exercise can be carried out without carrying weights by standing and leaning back on the wall, then gradually decreasing for a few centimeters by bending the legs and standing again.

Lateral push exercise:

• Stand and carry a couple of dumbbells on the waist.
•  Move forward at a 45-degree angle.
•  Gradually lower the body until the front thigh is parallel to the ground. 
• Return to starting position. 
• Repeat the exercise ten to twenty times.
•  Caution should be exercised while exercising or avoiding doing knee problems.

Leg compression exercise:

youtube video about Strengthen the Thigh muscles:

• Bone health: Stress on the bones through resistance exercises helps increase their intensity and prevent osteoporosis
• Weight control: It can also contribute to weight loss, and resistance exercises can help raise the rate of metabolic processes.
• Improved quality of life: It may contribute to muscle building as a result of resistance exercises in maintaining the balance of the body. 
• Managing chronic diseases: These exercises can reduce the symptoms of many chronic diseases such as obesity, back pain, heart disease, diabetes, as well as depression. 
• Improving mental strength: Research suggests that resistance and aerobic exercise can help improve thinking and learning skills.

Diet:

• Calorie side: Calorie consumption is increased by 15 percent.
•  The allowable food side of the diet:

1. Meat, poultry, and fish. 
2. Dairy products, such as yogurt, cottage cheese, and low-fat milk. 
3. Cereals; oats, rice, bread, and popcorn.
4.  Fruits such as oranges, apples, bananas, grapes, and watermelons. 
5. Starchy vegetables, such as potatoes and corn. 
6. Vegetables, such as broccoli, spinach, tomatoes, cucumbers, and mushrooms. 
7. Seeds and nuts. Legumes. Oils; olive oil, avocado, and linseed.

• What to avoid or limit in your diet: These include:

1. Added sugar.
2.  Fried food. 
3. Alcohol.

Use supplements to build muscle:

• Drink plenty of water: It is advisable to drink additional quantities of water before exercise, after exercise, and during exercise, so that drink a glass and a half to two cups before him, and drink a cup and a quarter of every quarter of an hour during intense exercise, because the water is necessary to build muscle, even if the exercise was not daily. 
• Adequate sleep: Sleep hormones necessary to build muscle are less secreted due to lack of sleep, so sleep is recommended for 7 to 8 hours or more.
•  Diversification in muscle exercise: To give muscle time for growth, rest, and restoration, it is worth mentioning that to avoid pain and heartburn, it is advisable to focus on the exercise of certain muscles for several continuous days, where this is by dividing the exercise days as follows: