1. Bridge Pose
This is an excellent stretching exercise for your lower back to relieve pain.
2. Cat and Camel
A common yoga stretch, this will feel great to your lower back. Kneel on the floor with hands flat in front of you in line with your shoulders. Legs are at a 90° angle, toes on the floor, heels up.
Keeping body weight on your hands and your back straight, inhale as you tighten abdominal muscles to raise your back in the middle so you look like a camel. Let your head hang forward to stretch neck muscles. Hold the stretch for several seconds, then exhale as you release and return to the starting position. Repeat 5 times.
3. Extension Exercise
Lie on your stomach and raise your torso with your arms at a 90° angle, elbows and hands palm-down on the floor. Press down on your hands until your back is as straight as you can make it, hips slightly raised off the floor. Hold for 3 seconds, then relax. Repeat 10 times.