Exercise to prevent and reduce back and knee pain can be done as follows. In each position, proceed slowly. The movement should not be too fast, as this will prevent the muscles from being fully trained. Aim for 10 repetitions per set (it’s okay if you can’t do 10 repetitions in the first few days, gradually increase the number until you reach 10). Repeat for a total of 3 sets. Exercises can be done daily or every other day, and it’s not necessary to complete every movement. You can choose different movements each day to avoid boredom. Following these exercise guidelines promotes the strength of the lower back and leg muscles. Additionally, it also helps prevent the risk of slipping, falling, and tripping.