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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.
Just don't overdo it. There's no need to run a marathon when your back is sore. Stay strong. Once your low back pain has receded, you can help avert future episodes of back pain by working the muscles that support your lower back, including the back extensor muscles.