Amongst many of the exercises for lower back stretch Spinal Decompression is the most effective one used by every experience lifters. it's like hanging upside down on horizontal bar. The main thing here is we can cure back pain at home without spending hundreds of dollars near doctor. Plus you can add it in your daily routine exercise which can also be most effective for health.
You all need to do is hang on Free standing Pull up Bar with both palm facing you. if yours legs touches the floor because you have fixed your horizontal bar too low you can make it up as it is adjustable according to your height. while hanging on horizontal bar you need to keep your lower back relaxed and neutral, no arching. hang for a minute and then relax. Repeat this according to your ability.
Spinal Decompression is an exercise which lets gravity to straighten your spine upright. Because of no arching or bending of our lower back we will not be able to compress our spinal discs. So similar to toe touch stretches, Spinal Decompression cannot compress and irritate disc bulges which can be cause of our lower back pain. Spinal Decompression will reduce them and recovery is bit faster.
Spinal Decompression also is very effective in elbow pain, wrist and shoulder pain. you will increase your shoulder mobility by vertical stretch. We need to notice how hanging on the free standing pull up bar looks like the lockout position during the overhead press. if you are suffering the struggle with lifting the pull up bar correctly overhead. then hanging on the free standing pull up bar will definitely help you improve your form.
Spinal Decompression also helpful and very effective in increasing grip strength. with your deadlights this can help you. Main reason for lack of how much time you can hang on the pull up bar is lack of grip strength. what you need to do here is hang on as long as you can and this will help you improve your grip strength. no need to use mixed grip, chalk or straps. just a grip with both the hand wrapped around the bar this will let your grip get stronger.
According to my experience this is the first exercise I go with when I suffered from lower back pain. if you follow this exercise daily you will quickly get recover from your lower back pain just you need to make sure you lift with good form with no excess arching.