I recently screwed my back up. What happened is, I pulled a muscle in my lower back. It got swollen and pinched nerves, causing extreme pain. After I am fully healed, I am hoping to dedicate part of my daily workout routine to strengthen and increase flexability in my back. I figure that having more limber muscles in my lower back will make it more difficult to pull them. Anyhow, I am looking for suggestions on different exercises to help me accomplish this. I appreciate any help given. Thank you.