Article in English: Cardiovascular exercise keeps you in overall good health and releases stress which can contribute to lower back tightness. Depending on your current activity level, aim to do at least 30 minutes of walking or swimming 5 days per week. If you currently don’t do any cardio exercise, start out with 10 minutes of walking 3 days per week, and build up to 30 minutes 5 days per week. When you feel comfortable doing this, try another more strenuous activity like jogging, dancing, or biking for a couple of those days per week instead. The strength of your muscles in your abs and back play a significant role in how your lower back feels.  Try doing pelvic tilts by lying on the ground with your knees bent. Tighten your lower abdominal muscles to bring your lower back to the ground without using your butt or leg muscles. Hold for 5 seconds and do 5-10 reps. Try trunk curls by lying on the floor and crossing your arms across your chest. Using your upper abdominal muscles, raise your torso off the floor about 15 degrees, and hold for 5 seconds. Do 5-10 reps each day. Other exercise routines such as pilates specifically target your core muscles. Try doing these routines with a DVD or by enrolling in a class. Yoga combines stretching, strengthening poses, and breathing techniques to increase your overall health and lower stress. Many poses such as downward facing dog, cat-cow, and extended triangle specifically target your lower back.  If you already do yoga weekly, increase to a few times per week or a short daily routine. Enroll yourself in a beginner class if you’re new to yoga. Even a few classes will give you some basic knowledge to work with on your own at home.

Summary in Vietnamese:
Thực hiện bài tập cardio 30 phút 5 lần mỗi tuần. Tăng cường sức mạnh cơ trung tâm. Thực hành yoga hàng ngày hoặc hàng tuần.