Use this lower back rotation exercise to strengthen your back muscles and improve your spine's flexibility. Follow these steps:
Lie flat on the floor. Bend your knees and keep your feet flat on the floor.
Allow yourself to relax and become comfortable in this position.
Let both knees drop to one side, getting them as close to the floor as possible without forcing them. Turn your head in the opposite direction as your knees. Be sure to keep your shoulders flat on the floor.
Hold this position for 20 seconds and then switch sides. Repeat the exercise twice on each side.