After the Injury
You may have injured your back in the middle of a golf swing or you may have hurt it doing a household chore. You need to do as little as possible for the first 24 to 48 hours. The best resting position is to lie on your back on the floor while placing your lower legs on a chair. This will take pressure off your lower back.
Starting to Recover
Start moving after the initial period of rest. Walking is a great way to begin your recovery. You can walk in your neighborhood or you can walk in a pool. If you have the opportunity to get in the water and walk for 10 to 15 minutes, that will help you recover and also strengthen your back.
Gentle exercise is the best way to start. Lie on the floor with your arms at your sides. Bend your knees at a 45-degree angle. Hold your right leg with both hands and slowly pull it up to your chest. Hold it for two seconds and release; do this 10 times. Do the same move with your left leg. Take a 30-second break and repeat the set. Once you have done this exercise, relax your back and wait at least 24 hours before trying it again. Stop this exercise if you feel any pain.
Any exercise in a pool is relatively safe for a lower back injury. You will not tax your back if you try to exercise in the water as long as you limit your exercise time to 15 or 20 minutes and don't do it more than once a day. Swimming a slow freestyle stroke will help your back recover.
This is another non-invasive exercise that you can do once a day when you are recovering from a lower back injury. Stand 12 to 14 inches away from a wall. Place your hands on the wall at shoulder height. Move your right foot five to six inches in front of your right foot. Bend your elbows so your chin is touching the wall. Push back and straighten your elbows. Do this 10 times. Switch the position of your feet and then do 10 more of these stretches. Stop this exercise if you feel any pain.