This exercise stretches the lower back muscles. Start by lying flat on your back with your feet together. Slowly roll your knees to the left side while maintaining a flat back. Hold the position for up to 60 seconds. When finished, roll your knees to the opposite side and repeat. Work up to where you can perform this exercise 10 times on each side, two times per day.
This exercise, which extends the muscles in your lower back, is performed while lying flat on your stomach. After assuming the prone position, place your hands on the floor near each side of your head. While keeping your hips on the floor, use your arms to push your upper body off the ground. Hold the position for up to 10 seconds. Lower your body to the starting position. As with the trunk rotations, you should build to where you can perform 10 repetitions twice per day.
Alternate Leg Extensions
You will also perform this exercise while lying in a prone position, this time with your hands folded under your chin and your legs fully extended. Begin by lifting your left leg, being sure to keep it straight and your pelvis flat on the floor. Hold the position for up to 10 seconds, then lower it to the floor. Repeat with your right leg. Perform up to 10 repetitions for each leg twice per day.