How to deal with a painful lower back

If you have a lower back injury, it's important to know what to avoid doing in order not to cause any further damage.
First of all, avoid all exercises that require you to be on your belly and arch you lower back, such as back extensions.
Avoid doing squats with more than your body weight
Avoid doing deadlifts and other exercises that require you have to bend over without any support to your chest, e.g. bent-over rows
In order to prevent further damage you need to strengthen your core muscles, stretch your hamstrings, hip flexors, lower back muscles, and glutes.
Avoid lifting heavy items, but if you must do it, always remember to bend at your knees and NEVER from your hips or back.
Last but not the least, if your back pain lasts more than a week or if you're ever unsure about your condition, I highly recommend that see a kinesiologist or physio therapist.