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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.
Avoid: Toe touches. Exercise is good for low back pain -- but not all exercises are beneficial. Standing toe touches, for example, put greater stress on the discs and ligaments in your spine. They can also overstretch lower back muscles and hamstrings. You may want to start with low impact, easy exercises.