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However, if you lack flexibility in your calves, hamstrings and lower back, you're better off performing this stretch while seated in a chair. 1  Sit upright in a chair; keep your spine straight and your head held erect above your shoulders. 2  Place your palms in your lap. Relax your shoulders and arms.
This can help to improve the health of your back muscles. Lie down with your back flat against the floor. Then put your feet flat on the floor and bend your knees. Push down on the floor with your feet to push your pelvis off the floor. Repeat this exercise at least 20 times. By performing these lower back exercises, it should be possible to reduce the chance of suffering from lower back pain.