Boilerplate message: go see a qualified medical professional.
But if you're looking for general recommendations, you might check out this book by Stuart McGill (one of the world's top authorities in low back pain):
I haven't read the above book, just the predecessor called Low Back Disorders. Low Back Disorders is more about rehab for non-athletes, and the above book is more about folks who expose themselves to higher loads (not the typical person who walks through the door of my clinic). Reading McGill changed the way that I work with patients with low back pain, and after applying his framework to myself, I've been able to realize improvement in my own low-grade nagging back ache.
Sidepoint: You probably don't need rest, massage, and chiropractic. Sensible activity modification and appropriate progressive exercise are more likely to help your back. But as they say, YMMV.
Yes at 4:30, here's a great read like I just said in my other reply. Nobody knows more about low back research than this guy. http://www.amazon.com/Ultimate-Fitness-Performance-Stuart-McGill/dp/0973501804
Here's a great read... Evidence based too not just conjecture. http://www.amazon.com/Ultimate-Fitness-Performance-Stuart-McGill/dp/0973501804
Parallel is parallel, a slight angle can be a big difference. So your explanation of 'roughly' and 'basically' doesn't cut it. The force produced by the erector is high in neutral position, even higher in a hyperextended position. You just keep proving my point. I gave you references but you keep replying with anecdotes and (limited) understanding of biomechanics.
The superman may increase strength but when the exercise has such a high risk of injury it is completely useless.
> Hell you can even say leg raises are harmful because it requires your hips and sacral spine to move.
They are in most cases.
Do you know Olympic weightlifters that do these exercises? Why would they perform an exercise that lowers the tolerance of their tissues? It's essential for them to not overload tissues because of the heavy loads they use. Mistakes like these can be an end to their career.
> The exercise is perfectly fine. It's really not an issue for a healthy athlete.
The exercise makes a healthy athlete an injured one.
> Exercises aren't bad, people are.
So a sit up is also a great exercise? What a terrible mindset. It should go like this: People who don't know the difference between good and bad exercises, injure people.
If you're interested in more on this topic I recommend Ultimate Back Fitness and Performance by Dr. S. McGill