>>19058245This. Also do pullups, dips, and roman bench.
You would not think pullups and dips help your lower back, but they do. When you do 10kg 20kg 30kg etc squads your spine compresses. They also help to build your core. Squads helps to build muscles that stabilizes your spine, but you need to decompress it.
I assume OP is fat. Overweight is lower back killer. Most people with back pain are fat or too much muscles (weight). Start squads without weight. You do 20 reps if you can, and you will add 10 more everytime you dont feel it. Eventually you csn get to 100, 200 or even 300 reps. If you can do 100 reps you should increase weight. 10kg or 20kg is good, and you will repeat the process. When you can do 100 reps with 20kg weight then you increase it to 30kg, etc.
Roman bench is the best back fixer. The safe way for beginner is to do four exercises in a week, and 3/4 times do roman bench and 1 time squads.
