Take your time setting up on the wall. You can even lay there for a few minutes doing nothing and just allowing your spine to relax with no compression. Once you get into the full move, begin the clock for 1 minute. 

You should practice this exercise at the VERY end of ANY type of workout and always before bed. Especially if you have a history of lower back pain. Whether it be weight training, cardio, yoga etc., your lumbar spine needs this and you will prevent the majority of recurring bouts of Low Back Pain. This exercise requires a lot of practice to be good. And, if you get into trouble with your back, you want to be proficient at this exercise. Just be proactive! This is the best formula for success.

The nighttime version of this exercise is called TV L5/S1 ELDOA. Perform just before bedtime. Preferably between 8-10pm, because your spine is not subjected to as much gravity and force during this period of the day.  Lay with your feet up the wall a bit longer and just chill out for about 10mins before attempting the exercise. This will allow the tension of the muscles and ligaments relax from a hard day of work, mental stress, compression from sitting, exercising etc. 

Make sure you are well hydrated. People that are dehydrated tend to stretch about as well as leather. If you're not very good about drinking water, begin today! If you are a man, then 2 liters/day for a period of 4-8 weeks is appropriate to hydrate the body. It’s a bit of a hormonal process if you are truly dehydrated. If you are a woman, then 1 1/2 liters/day for 4-8 weeks. You may urinate a lot, but keep going. This will normalize as the body learns where to distribute all of this new water. 

Sciatica(Nerve pain traveling down the back of leg). If you have sciatic pain, you need to move your bottom away from the wall to the point where you have zero sensation of the nerve. That could be 1 foot away or 3 feet away in a more severe case. Also, try to spend more time on the wall doing nothing but lying there. This will allow the muscle spasms to calm down before you attempt the exercise. If you have a severe case of sciatica pain, I recommend putting your legs on an ottoman with knees and hips bent to 90 degrees. You can do this multiple times a day for 10 minute periods, with the goal being to just take pressure off of your spine. Also, you should seek professional help at the same time.