The mistake many folks make when their back gets cranky is to rest and avoid moving. Another common response to a cranky low back is to rest and stretch. Doing the right stretches is ok but you need to add fundamental core work if you want to get your back un-cranky for more than a few minutes.
BENEFITS: The Wall Press Dead Bug is a great exercise to challenge some of the smaller support muscles of your low back and core.
COACHING KEYS: Push your hands gently into the wall. Keep your ribs flat. Go slow with your alternating heel taps.
HOW TO USE: Use this exercise as a warm-up, on core focus day, after long bouts of sitting or when your back gets a bit cranky. Shoot for 2-4 sets of 6-12 heel taps per side.