If you are experiencing lower back pain for the first time you can try spinal decompression at home. To do so, lie face down at the edge of your bed with only your head and shoulders hanging off. You will want to keep your arms facing down near each side of your body. Next, tuck your chin in toward your neck. If you do not feel a stretch, use the balls of your feet to push more of your upper body off the bed. If necessary, you can leave only your pelvis and legs supported by the mattress while your waistline upward hangs off. If you choose to do this, place your elbows and forearms on the floor, as if in a plank position, in order to adequately support your body weight. Hold the stretch for no longer than 30 seconds then repeat it three to five times.