Exercise paired with a proper regimen of pain relievers and rest can increase your range of motion with a sore back. While only time and exercise usually relieve back pain, some exercises can remove back pain and allow freer movement. You might not be able to swing a golf club if your condition is severe, but you should be able to move easier and with less pain. According to Spine Health, making a commitment to perform regular exercise is the key to success.
Stand with the back pressed against a wall. Take a step forward to position your feet about 12 inches from the wall. Contract the abdominal muscles and bend at the knees into a squat position in a measured movement. Hold for five seconds, return to the start position and repeat 10 times.
Perform a basic back flexion exercise by lying on your back on the floor in a relaxed position. Roll the head and neck as you reach forward with both hands. Draw the knees up in tandem and wrap your hands around your knees. Curl the body into a roller up position and hold for a count of 10. Roll out, relax and repeat five times.
Work to relieve pain in the lower back by lying flat on the floor with bent knees. Place the feet flat on the floor about hip width apart. Roll upward with the shoulders, reaching for the right knee. Place both hands behind one knee and gently pull back towards the chest. Hold this stretch for five seconds, release and repeat five times for each side.
Lie on the floor on your stomach. Lift your weight onto the forearms and toes. Focus on straightening the body from neck to heels and tighten the abdominal muscles. This plank position should be held of 10 seconds and repeated five times. Try performing this exercise on the knees instead of the toes if it proves to be too difficult.
Lie prone on the floor to perform leg raises. Do not lift both legs at the same time. Bend one knee and place the foot flat on the floor. Contract the ab muscles and lift the extended leg 6 inches off the floor. Hold for a count of three and release. Repeat 10 times for each leg.