Spine extensions can help prevent back pain by counteracting the forward, flexed position in which many people spend most of their time. You may want to lie on a mat or carpet for this exercise.
Lie facedown on the floor with your legs straight, toes pointed, and your arms next to your sides, palms down. Contract your glutes and the muscles in your lower back, and raise your shoulders, chest, and arms off the floor. Keep your chin slightly tucked into your chest and rotate your arms so that your thumbs point towards the ceiling, pulling your shoulder blades back and together. Hold for 2-3 counts and slowly lower back to the floor. That's one rep. Complete 15 reps total.