Lower Back Extension Exercises
Stand up straight with your feet facing forward, legs together. Place each of your hands on top of the opposite shoulder so that your arms form an X across your chest. Twist your body to the right by turning your torso, leading with your right shoulder. Turn as far to the right as is comfortable for you without your having to move your feet. Hold this position for 10 seconds. Return to center. Repeat on left side. Do 1 set of 8 for each side.
Lie down on a flat surface with your back straight. Bend both knees at a 45 degree angle so the bottoms of both feet are on the floor. Cross your arms in front of your chest so that each hand grasps the opposite elbow. Roll your hips to the right as you roll your shoulders to the left. You will feel a good stretch in the center of your lower back. Hold for 3 seconds. Then roll back to center. Switch directions. Do 1 set of 8 for each side.
Lie down on a flat surface with your back straight and your legs straight, feet pointed toward the ceiling, arms at your sides. Starting at the crown of your head, begin rolling yourself up, as if you were trying to rise to a seated position, tucking your chin to your chest to avoid neck injury. Do not use your hands to help you push yourself up. Stop when you've lifted your lower back off the floor and your upper body is at a 45 degree angle to the floor, or as soon as it starts to feel uncomfortable for you. Squeeze your buttocks muscles and hold this position for 3 seconds. Slowly lower your body back down. Repeat 12 times.