My Pilates instructor has given me several ways to warm up my back. I have 5 herniated discs, and had back surgery last year, so we're extremely careful with my back. To stretch my lower back I lay on my back on a firm enough surface (probably different for people depending on comfort) with my arms out to the side and either bend my knees up or lift my legs in the air and bend my knees before twisting from the hips, leaving my ribs and shoulders on the ground to each side slowly bringing my knees completely back to center for a few seconds before going in the other direction. To stretch my upper back I lay on one side with my knees bent up and extend my arms in front of me palms together. Slowly raise the top arm and turn from the ribs, waist, and shoulders, leaving my hips completely in place, rotating my arm over my head and bringing it back slowly. After a few reps we switch to the other side. We always do these exercises before starting our workout, very slowly and carefully in my case since there are so many problems. But they're getting better slowly. Good luck!
If you ever feel your back get cramped or tight while doing an exercise STOP what you are doing. My favorite move for stretching out my lower back (which gives me problems) is to lie on my back and hug my knees to my chest. You can also try the yoga poses of cat and dog.
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