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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.
Here are some tips to help you avoid low back strain: 1  If you feel any low back pain during physical activity, stop. 2  If you feel low back pain within a day of stepping up your workout, take it easy for a few days. 3  Get your back in shape. Exercise and stretch your back muscles regularly.  Avoid sleeping on your stomach.