When looking to recover from back pain and/or poor posture, this exercise should be your first. After an examination and x-rays to rule out neuropathy or disc conditions, this stretch loosens the lower back as you relax lying down. Then the muscles relax allowing a deeper ligament stretch of the spine.
Starting with a rolled up back towel, here are the steps:
Place our rolled towel at our lower back, and lye down flat.
With your legs straight, hold position for 1 minute.
Now bend your knees and keep your feet flat and relaxed.
Hold for one minute.
Ice the low back after, if recommended by your chiropractor.
When comfortable add a second towel to the roll and/or add time to your stretch in position 1 or 2, as recommended by your chiropractor.
With chiropractic treatment continue your low back recovery by adding other stretches, then strength exercises for full spinal recovery and more tolerance against your daily stress.