Extensor Exercises for Back Pain Relief
Extend muscles, especially the gluteals and back muscles, help, will contribute to support the spine. You are less likely to suffer from lower back pain if you have strengthened muscles because it can bear more stress or pressure.
According to American Academy of Orthopedic Surgeons, wall squats are the effective exercise for the extensors that are at a not so high-intensity level. Firstly, stand with your back opposite to the wall, forward you feet one foot out away from your upper body, straighten you back against the wall and tighten your muscles in the abdominal part. And secondly, lower yourself till your knees almost at 45 degrees, keep this posture for five seconds or more, and then upward your body gradually. The effect would be better if you insist doing this for ten times.
You can squat in a similar way even if you are in a good physical shape. But there is no need for you to squat against the wall. Firstly, stand straight up and apart your legs for shoulder-width. Secondly, cross you arms to make sure your fingers can reach the opposing shoulders. Thirdly, squat into a sitting posture, and straighten back up. Fourthly, straighten your back and arch your lower back. It would be better if you could place a barbell on your shoulders. Anyway, it depends on your tolerance.
Source: Lower Back Pain Relief Exercises