Lower back pain is most commonly caused by either carrying too much weight or not being in the correct position to manage the load safely. The lower back region is very robust, so problems typically result from lifting a weight with poor posture.
Keeping your spine in its 'neutral' position is the key to avoiding injury, especially during activities such as running or weightlifting in which a lot of weight moves through your body regions.A back that is overarched or overflexed will fall.
For acute pain rest, ice and compression is the best strategy for the first 48 hours. Once the symptoms settle you can start building up your activity levels again as the pain allows. If they continue, though, see your doctor or a physiotherapist.
here you can see an example of exercise to prevent the usual lower back pain.