Standing Lower Back Exercises

According to Ann and Chris Frederick, authors of "Stretch to Win," your lower back muscles are part of the posterior fascia chain. This consists of connective tissues and muscles that run from the base of your neck, through your torso and hips, and into your Achilles tendons. To prevent lower back pain and stiffness, do exercises that improve strength, stability and mobility from a standing position through moving all body parts. If your back is not healthy, consult a physician before attempting any exercises.

Posterior Myofascia Stretch

This exercise stretches all the muscles and connective tissues in your shoulders, back, buttocks, hamstrings and calves. Stand with your feet hip-distance apart with your toes pointing forward. Raise your arms up and bend backward until you feel a slight stretch in your abs. Exhale and bend forward to touch the ground. Walk your hands forward until you are in a push-up position. Your spine should be in neutral position and your heels off the ground. Hold this position for one deep breath, and reverse the movement pattern to return to standing position. Repeat this pattern until you feel looser in your joints and muscles.

Table Top Stretch

This stretches the entire posterior myofascia chain, especially in your armpits, lower back, hamstrings and calves. You should do this after training when your body is warm.
Stand about 1-foot away from a wall and place your hands on it. Place your feet hip-distance apart with your toes pointing forward. Bend forward at your hips with your knees slightly bent until your spine is parallel to the floor. Hold this position for three deep breaths and stand upright. Repeat the movement until you feel looser in your back and legs.
You can add a shoulder and torso rotation by reaching one arm below your other arm on the wall. Hold the reach for 1 second and rotate 10 times per side.

Hurdle Step With Rotation

According to Anthony Carey of Function First in San Diego, most lower back pain comes from tight hip flexors, which pull on the lower spine. This exercise stretches both the hip flexors and lower spine together.
Place your right foot on a step or sturdy platform that higher than your knee. Lunge forward and tighten your left buttock. You should feel a stretch in your left hip flexor and upper thigh. Twist your torso to your right and place the back of your left hand on the outside of your right knee. Keep your torso upright and turn as much as you can. Hold the stretch for five deep breaths and return to starting position. Repeat the movement until you feel looser.