Start an exercise routine that works your core . Strong core muscles provide support for the lower back and this helps to avoid injury. Low-impact cardio exercises, such as walking, increases blood flow to the spine, which supplies healing nutrients and hydration to the muscles, and tendons in your lower back. If an exercise routine is almost impossible to adhere to, make the effortl to slowly get yourself moving. Just climbing up and down your stairs a few times repeatedly, walking with a friend, or sitting on an exercise ball for a few minutes.