To perform this:

Bridges work a person’s gluteus maximus - the large muscle of the buttocks. People engage this muscle when they move their hips, particularly when they bend into a squat. The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.

To do a bridge:

This exercise is good to help elongate the lower back, relieving tension and pain.

Lie on your back, knees bent, keeping both feet flat.

With both hands pull one knee toward the chest and hold for 5 seconds..

Keep your abdominals tight and press the spine into the floor.

Return to the starting position and repeat with the opposite leg.

Do 2–3 times with each leg.

The lower back rotational stretch relieves tension in the lower back, besides working the core muscles to improve stability.

To perform this:

Lie back on the floor with bent knees and feet flat on the ground.

Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side.

Hold the position for 5–10 seconds, then return to the starting position.

Repeat the same on the other side and return to the starting position.

Repeat 2–3 times on each side.

The draw-in manoeuvre works the transversus abdominis - the muscle on the front and side of the abdomen, stabilising the spine and lower back.

To perform this:

Lie on your back with knees bent and feet flat, arms by the sides.

Breathe in deeply.

While breathing out, pull the bellybutton toward the spine, tightening the abdominal muscles

Hold the position for 5 seconds.

Repeat 5 times.

Lie on the ground with your knees bent and placing the feet flat on the floor