No matter what kind of tattoo might be adorning your lower back, it's not going to be all that appealing if you can't clip your own toenails. That's why now's the time to make sure your back has the strength to handle the load you ask it to carry - at work, on hikes, through the mall, while dancing on poles, all the time. If you want to stave off the crippling effects of a lower-back meltdown, the most important thing you can do is work the foundation muscles in your body's core. These muscles - especially the ones in your abdominals, which oppose your back muscles - help provide the support, muscular strength, and stamina to prevent back injuries. Do core exercises three days a week to work your abdominals and lower-back muscles. And don't forget exercises like lunges and squats, which strengthen your core by placing them on a firmer foundation.
The exercise preferred by more than 9 out of 10 rehab specialists is Pilates, which emphasizes movement through the use of our core muscles, those closest to the spine. Instead of performing more reps, Pilates focuses on performing fewer, more precise movements that require concentration, control, and proper form. The most successful programs for back rehabilitation are those that creatively integrate traditional Pilates with props, like big balls, resistance bands, or balance disks.
You want to team up strength with flexibility so include yoga, which also helps build up the collateral muscles that that can protect you from injury. Even cardiovascular exercise has been shown to help with lower-back pain because it keeps you moving, so you can strengthen your back muscles to help protect you from injury.