Avoid gaining weight.
Do not smoke.
Use a firm mattress.
Sleep on your back or side. Do not lie face down.
Do not sit on soft floors. Sit upright and straight, have your back supported while sitting.
Avoid sitting in low places.
Do not carry heavy objects. Stay away from activities such as pushing and pulling cabinets.
When you need to stand for a long time, place one foot on a support.
Prefer comfortable and flat shoes. Avoid wearing high-heeled shoes.
To lift objects from the floor, squat by bending your knees. Lift the object by holding it close to your body.
Avoid rotation-style activities that will strain your lower back in your daily activities. Try to move the trunk in blocks.
Avoid staying in the same position for a long time. (Standing too much, sitting too much, driving a car for a long time…)
Avoid equestrian-style sports.
Reduce stress in your life.
Avoid activities such as hammering nails, drilling holes with a drill.
If you work in an office, get up and walk around periodically. Put frequently used items in places where you can easily pick them up without turning your body.
Exercise regularly. Take care to do your exercises slowly.
Lower back exercises
Bend your knees on your back, press your feet to the floor. Press your lower back against the bed by contracting your abdominal and gluteal muscles. Count to 10 and relax.
In the supine position, bend your knees, arms next to the body. Arms and shoulders on the floor, lift your head forward. Count to 10 and relax.
In supine position, arms at side, bend knees. Extend your arms toward your knees and lift your head and shoulders slightly forward. Count to 10 and relax.
In supine position, arms at side, bend knees. Lift your head and shoulders slightly to the right while extending your arms toward your right knee. Count to 10 and relax. Then repeat the same movement for the left side.
In the supine position, bend your knee and pull your leg towards you with your hand (make sure it is straight). Count to 10 and relax.
In the supine position, bend your knees and pull both legs towards you with your hands. Count to 10 and relax.
In the prone position, place a thin pillow-roll under your abdomen. Try to lift your head and chest off the bed, arms at your side. Count to 10 and relax.
In the supine position, pass the towel or sheet roll under your foot as shown in the figure. The other leg will not leave the bed. Holding the roll on both sides, lift your leg straight up. Count to 10 and relax.
Come to the crawling position on hands and knees. In this position, first try to completely hollow the back and then count to 10 and relax.
Take care to do your exercises regularly and slowly. Do not push your pain limit during exercise.