Back pain is experienced at least once in a lifetime by 85-90% of people. Each person experiences lower back pain differently , so it's always worth talking to your doctor about it to decide together how to solve this problem effectively and quickly.
If the reason lies in untrained muscles , then in this case a set of exercises can help , presented below.
rifts
To begin with, we gently stretch our back , making smooth rolls forward and backward in the supine position , knees pressed to the chest , hands clasping the ankles , head looking forward.
Movements should be smooth without jerks and sharp flopping on the mat. We perform rolls 15-20 times.
Lying leg raise
Starting position: lying face down. It is necessary to strain the muscles of the right leg as much as possible , lift it up by 30 degrees.
You need to raise your leg with tension , but discomfort in the lower back should be avoided; it is also impossible to tear off the thigh from the floor along with the entire leg.
After lifting, you need to count to ten and return the leg to its original position. After that, repeat the same thing , but with the left leg.
If this exercise seems too difficult , you can bend your knees a little while doing it.
This exercise strengthens the legs and strengthens the lower abs.
"Boat"
It is necessary to lie on your stomach and tear your arms and legs off the floor. There are several options for the exercise, depending on the level of difficulty - you can stretch your arms in front of you , or you can stretch them in the same direction as your legs , that is, back.
This exercise perfectly trains the muscles of the back and abdomen. Try to keep it as long as possible. If it is difficult for you to raise both arms or legs yet , then do the exercise tearing off one arm and leg , gradually raising both limbs at once.
Wall Squats
Starting position: standing , resting your back against the wall , legs slightly wider than shoulders. From this position, it is necessary to perform an incomplete squat ( so that the angle in the legs is 90 degrees), counting to five , return to the starting position. Perform 5 times.
This exercise develops the latissimus dorsi , thigh and calf muscles.
You will also like - Tibetan gymnastics with amazing effect 
Standing leg raises
Starting position: standing , feet shoulder-width apart , leaning on the back of a chair. Gently stretch the right leg back and up , constantly keeping it straight. After that, slowly return it to its original position.
Repeat with the left leg. Perform the exercise 5-6 times per leg. This exercise strengthens the legs and back. 
Back stretching exercise
Starting position: lying on your back , slightly bending your knees , freely lowering your arms. From this position, you need to pull your legs to your chest , press them , helping yourself with your hands. In this case, you can not raise your head.
When returning to the starting position, you can not unbend your knees. Perform 2-3 sets per day, 5 or more times. 
Finally, I want to note - beginners very often confuse muscle pain after training and the pain described in this article. Despite similar sensations , the cause of pain in these cases is different.
The faster the student can figure out the differences , the less pain he will receive in the future , as he will be able to avoid dangerous situations as much as possible.
