The plank exercise is an excellent way to strengthen your back and abdominal muscles. This exercise is done in a plank position and can be done at home. Here’s how to do it properly: Get into a plank position, placing yourself on your forearms and toes for support. Keep your body in a straight line from head to heels, making sure your hips don’t drop down or lift up. Hold this position for a set amount of time, starting with a few seconds and gradually increasing the duration as you gain strength. Keep a deep and relaxed breath while performing the exercise. Avoid sitting during exercise, as this can put more pressure on your spine. Repeat the exercise several times, taking adequate breaks between each repetition. Start with a duration that is comfortable for you and gradually increase the time as you feel stronger. Remember that it is important to maintain a suitable posture during the exercise and avoid the appearance of pain. If you experience any discomfort or have concerns, consult your chiropractor for further guidance and supervision. With these exercises, you can take care of your lower back and keep it healthy and fit.