I often times get questions about what can be done in the gym to help prevent low back pain. Of course, everyone thinks about core training, but there is so much confusion on how to do it.
I want to first mention the importance of doing stabilization exercises in what is called lumber neutral. This is the position of the lumbar spine that is not in an extreme extension (concave curve) or flexion (convex curve) position.
Also, core training for back pain prevention must be about preventing motion. That is why I use an isometric hold (stability) for 15 seconds. We call it anti-extension, anti-flexion, anti-slide bend, and anti-rotation. This video shows an anti-extension position (facing up), anti-flexion position (facing down), and anti-side bend (lying on your side).
You should also focus on endurance rather than strength. So hold for 15 seconds and repeat several times.