The squat is one of the most recommended exercise ever, this strengthens up your leg muscles, releases leg tightness, relieves lower back pains and is best for legs, hips and core. Repeat 15 times each day. This exercise is not only beneficial for people who have pain but also runners or any athletes are benefited. Stand straight and spread your legs a bit, settle both of your hands in front of you then sit and rise up. Try both your hands to keep in front and let them not move.