But you can protect back muscles by strengthening your abdominals through exercise. The abdominals are relatively small, so there is less of a possibility of overtraining as with exercises that involve weights. Keep in mind, though, that you can strain abdominals by overdoing exercises.
If you are overweight, loosing pounds can both relieve pressure on your back and enable you to more effectively exercise your abdominals. However, exercises for the abs can be as easy as tensing up your abdominal muscles, feeling them tightening as you go about your daily activities.
There are many exercise routines that improve overall health and also help you strengthen your abdominal muscles, such as swimming, bike riding, jogging and yoga.