Good exercises for mild lower back ache?

[MyNameIsInigoMontoya]

I have had problems on and off for a long time with aching in my lower back - nothing serious, but it is irritating and as it is often most noticeable when I go to bed (when I lie flat after a long day), it sometimes interferes with sleep a bit too, so would like to do what I can to fix it. It isn't caused by any specific injury AFAIK, just seems to be triggered by day-to-day life (sitting at PC, looking after DCs etc I guess).

When I had this in the past, I usually found going to the gym regularly got rid of it; but I never managed to pinpoint which exercises exactly were making the difference.

Now it has come back again since having DCs, a bit worse if anything, probably due to all the lifting and weakened muscles. But I would struggle to get to a gym regularly at the moment. So was wondering if anyone can recommend what exercises I can do at home that might help? (NB I have never found that any exercise made it worse, only better or no effect. So I am not particularly worried about that.)

Thank you!

Having been, what seems, a lifelong back sufferer I would advise yoga and stretching. Or some warm up cardio if you can such as fast walking, a bit of aerobics or whatever takes your fancy. Importantly though follow it with a reasonably long stretch at the end. Stretch should focus on hips, thighs and lower back being stretched. I find if I'm not stretched my back aches in bed.

It works for me but also would love to hear what works for other people.

If my back's really achey I find lying on the floor on my back, bringing knees up to chest and gently rolling from side to side helps to stretch things out.

I used to swim a few times a week which seemed to be a panacea for all aches and pains but don't find the time to do it at the moment.

I've just embarked on the (in)famous Shred DVD (Jillian Michaels) in an effort to do some quick exercise at home. I like the mix of strength / cardio and abs work it offers and of course the fact it's only 20mins long

Pilates is excellent for back pain as it focuses on strength of the core muscles which will support the spine and encourage good posture.

a really good "maintenance" exercise for the lower back is to lay on your front and then, keeping your hips on the floor, raise up on to your elbows and hold the position for a few seconds. If you can then work up to arms straight - but don't force it.
Also try sleeping on your side with a pillow between your knees/ankles - it will just support your hip joints a little which takes pressure off the lower back.

My back is agony if I lay flat on my back - I have two discs out at the bottom. Pilates is really good too.

Agree with Asteria lie on front, best in front off tv, prop upper body with elbows ( think teenager watching telly). Then stay there until kids start jumping on you..... Really helps with my back pain due to walking on crutches for too long.

Physio at hospital when I attended ante-natal class: lean back against the wall hard, pushing your back into the wall, with feet about one foot distance away from wall. It works for mild back pain. Also works lying down - push back into floor while lying down. Works for me anyway!

Thank you, lots of replies! Interesting that most people have mentioned stretches rather than strengthening exercises. I will definitely give these a try, even I can manage a bit of lying on the floor watching TV

LakeFlyPie I am hoping to fit in a bit more swimming sometime, and wondering about exercise DVDs too. No way I can manage to do one every day though, even if it's just 20 mins!

Sorry, if I have misled you into thinking I was managing to do the Shred DVD daily
If I manage a few times a week it'll be a result! I'm working on the premise that anything is better than nothing.

I agree that some strengthening is needed in the long term if you are prone to an achey back.
I think the stretching helps to relieve the muscle tension which causes the back ache but doesn't deal with the underlying issue in the same way that core strengthening will.

Hope that makes sense.