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The lower back pain causes due to ligament sprains, muscles strains and spasms. For preventing your lower back pain, you should need to keep strong your core which consists of your back, stomach, hip muscles and pelvic.  To avoid the lower back muscles pain, you should need to do exercise with your core. The exercising with core gives you better strength to avoid the pain.

Pelvic Tilt Exercise :
This exercise gives you strength to your pelvic , back , abdominal and hip muscles. For this exercise you should need to lying with your flat feet on the floor and knees up towards ceiling. After that relax your neck, sholder and head and keep your arms at your side. Lift your pelvis towards the ceiling by pushing your feet into the floor. Hold it for 20 to 30 seconds and then release back to towards the floor and repeat it for 5 to 8 times.

Lower Back Stretch Exercise :
The lower back stretch exercise helps you to avoid the muscles soreness. For this exercise, you should need to lying supine on the floor with flat feet and your knees towards ceiling. After that slowly pull the right knee into the chest and hold it for 15 to 30 seconds and extend your left leg towards the floor. Repeat this exercise for the left side.

Yoga is also help you for reducing the lower back pain. There are mainly two types of yoga exercises which are help you for reducing the muscles pain i.e Wind Release Pose and Cat Stretch.