You need a routine in order to be able to keep up with your back exercises, so I’ve put a short one together.  The good thing about this routine is that has some back strengthening exercises as well as some stretches, to target your lower back region.

Try and do this three to five times a week to really start seeing an effect.  I’ve tried to keep it short so it doesn’t take u to much time of your day.

1. Cat stretch – get down on all fours and make your back straight as possible.  then arch your back towards the ceiling, followed by arching it towards the floor.  Repeat 2-5 times.
2. Cobra stretch – lie on your stomach and then use your hands to bring the upper part of your body upwards.  look up towards the ceiling with your eyes but don’t bend your neck.
3. Knees side to side – lie on your back and then bend your knees 90 degrees.  Twist your knees to the left, hold for 3 seconds, and then return to centre.  Repeat on the other side.
4. Knees to chest – Lie on your back and slowly bring you knees to your chest, then return to straight position.
5. Air Swimming – lie on your stomach and lift one arm and the opposite leg (kinda like a weird swimming position).  Then repeat on the other side.  Do this 5-10 times.
6. Front Plank – get into the push-up position but on your elbows instead of your hands.  hold yourself there for 30 seconds.  Take a minutes break and then repeat.
7. That’s it – your done.  Now go enjoy your day with what is hopefully a less painful back.

Also don’t just stick to this routine.  Try mix it up a little bit.  Adding a few different exercises or doing things in a different prevents “muscle memory”, and makes sure your muscles keep getting stronger and do it faster.