Pain in the lower back is extremely common, especially when you get older. By building strength in the weak areas of your back and stretching out the tight ones, you can treat and even prevent pain. Please make sure to see your doctor if you already experience back pain to make sure you are cleared to do these exercises.
This move is great for introducing movement to a stiff spine. Begin by lying on your back. Rock your pelvis forward and backward (as seen in image below), which has the effect of flattening your lower back against the floor. This move can also be done by standing with your back against the wall. Do 10-15 rounds of this stretch.
The position of this stretch emphasizes the curve of the lower back. Roll over onto your stomach, making sure that your elbows are directly under your shoulders. Press into your forearms to keep your shoulders away from your ears. Keep this stretch 5-10 breaths, rest on your stomach for a few breaths, and repeat if needed.
This is a great stretch to expand the actions of the pelvic tilt into the whole spine – from tailbone to neck. Start on your hands and knees, making sure your wrists are underneath your shoulders and your knees underneath the hips. As you inhale, tilt your pelvis back so that your tail sticks up and take your gaze up gently without cranking your neck. As you exhale, tip your pelvis forward, tucking your tailbone and drop your head. Repeat with each inhale and exhale, and continue for 5-10 breaths.
Use this position to take a pause and stretch your entire spine. Start on your knees, keeping them as wide as your mat (or shoulder width apart) with your big toes touching. Bring your belly along with your forehead to the floor, stretching your arms in front of you or back alongside of your thighs. Stay as long as you like, inhaling and exhaling deeply.
This twist is an excellent way to keep your spine flexible. Start by sitting sideways on your chair, with your right shoulder towards the back of the chair. While holding on to the back of the chair, twist your torso to the right. Lengthen your spine on each inhale and twist on each exhale for five breaths. Repeat on the other side.