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One of the best ways to prevent an back injury is to keep your muscles stretched and strong. And one of the best ways to ensure that is with a regimen of regular stretches and exercises for back.

General Advice: Hold stretches for about six seconds, release for six. Repeat five times, two or three times a day.

Back exercise #1

Lie on your back
Press knees into chest, holding your shinbones with your hands.
Release and repeat.

Back exercise #2

Lie on your back with arms stretched out, perpendicular to your body.
While turning your head to look at your right hand, pull your right knee close to your chest and try to touch it to the ground on the left side of your body.
Repeat on left side.

Back exercise #3

Rest on hands and knees.
Dip your back, keeping head up and chin out.
Arch your back, pulling chin to chest.
Repeat.