Hello all this is my first post here so I hope Im posting in the right place. About 4 months ago hurt my lower back deadlifting. And now my back aches, its a dull pain sometimes when sitting for long periods which travels into my ass, so I cant sit for to long without adjusting my postion. I have real problems bending down

I finally saw a physiotherapist on Monday on the nhs who said that I have lost range of motion in my 4th and 5th lumbar of and recommend the following exercise to regain range of motion 3 times a day:

Knee rolls
Single leg to chest
Cat stretches
Hamstring stretch

I cant touch my toes with straight legs and my hands are about 12 inches from the floor. He said to carry on weight training but avoid heavy stuff involving the lower back.

Has anyone had any experience with this type of problem? Is there any other exercise or things I could or should do to speed up my rehab???

Im considering getting/ doing foam roller exercises Worth doing?:
http://www.t-nation.com/readTopic.do?id=475832

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