Although it's just one of many choices, back arching is a good exercise for those with pain in this area, as it is one of the few exercises that articulates this area backwards.
Whereas there are many choices of exercise that stretch the back forwards - including many of those for the glutes or the hamstrings - back arching is one of the few that takes the spine the other way.
For this reason many people - including some who have good overall flexibility - find it difficult to perform.
Begin by lying on the ground on your front (prone). With your elbows below your shoulders and your hands pointing forwards, gently push up so your weight is on your forearms. Hold this position for ten to twenty seconds, then slowly relax back down.
If you find this difficult, start with your arms straight out in front of you, and gradually slide them back as you lift your upper torso. Stop when you feel tight, hold it, then relax.
Your back and hips should stay relaxed throughout the movement; avoid lifting your hips from the ground.
As with all stretches, you should move to the point of tightness, but never to the point of pain.
