There are a variety of exercises that can help prevent back pain, including:

1. Stretching exercises: Gentle stretching exercises can help keep your muscles flexible and prevent stiffness. Some good stretches for the back include the child's pose, the cat-cow stretch, and the seated spinal twist.

2. Core strengthening exercises: A strong core can help support your back and reduce the risk of injury. Exercises that target the abdominals, such as planks and crunches, as well as those that work the lower back muscles, like the bird dog exercise, can be helpful.

3. Aerobic exercise: Regular cardiovascular exercise, such as walking, cycling, or swimming, can improve your overall fitness level and help prevent back pain.

4. Posture exercises: Poor posture can put strain on your back muscles and lead to pain. Exercises that focus on proper alignment, such as shoulder blade squeezes and chin tucks, can help improve your posture and reduce the risk of back pain.

5. Yoga or Pilates: These mind-body exercises focus on strength, flexibility, and balance and can be particularly helpful for preventing back pain. Many yoga poses, such as downward-facing dog and the warrior series, can be beneficial for the back.

It's important to note that if you already have back pain, it's best to consult with a healthcare professional before starting an exercise program to prevent further injury.
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