Begin the pelvic tilt exercise for the lower back by lying on your back with your knees bent, your feet flat on the floor and your arms on the floor by your sides. Press the small of your back down into the floor while tightening your stomach muscles. Gently squeeze the muscles of your buttocks to make your pelvis tilt forward. Hold for a count of five before relaxing. Repeat five to 10 times.
Knee hugs are an excellent exercise for stretching the ligaments and muscles in the lower back. Do these every few days if you are experiencing back aches, and the pain may go away after just a week or two. Just lie down on the floor as if you were doing the pelvic tilt. Only this time lift your knees to your chest. You use your hands to bring your legs up, making this much easier. Hold your knees against your chest as closely as possible for a count of five. Release back to the starting position and repeat.
You'll need a gym to do this exercise, but it is excellent for strengthening the back muscles. Use either a lat machine or attachment on a home exercise gym made specifically for this exercise. Take hold of the handles, sit straight in the seat, and pull the bar down to your collarbone while exhaling.
Standing Hamstring Stretch
Not all exercises that help your lower back will target the lower-back muscles. Some people experience lower-back strain because their hamstrings are too tight. Loosening up your hamstring muscles before you hit the links can do wonders for your back. Begin by standing with one foot resting on the floor and the heel of the other on the seat of a chair or sofa. Keep your back straight as you bend over at the hips. When you feel burn in the back of the thigh that is standing straight hold for a count of five before releasing and repeat with the other leg.