Push down on the floor with your hands to push your back up as far as feels comfortable. You'll also feel a stretch in the stomach muscles. Hold the position for five to 10 seconds while breathing normally. Repeat the exercise 10 times.
2. Abdominal contractions
Lie on your back and bend your knees. Keep your feet hip-width apart. Try to relax your body, especially the neck and shoulders.
When you exhale, draw the muscles of your pelvis and lower abdominals upward. Hold this gentle contraction, but continue to breathe from your abdomen. After five to 10 breaths, relax your muscles. Repeat five times.
You can also try some mild partial crunches for a more intense workout. Just avoid overdoing it with something like sit-ups, so you don't aggravate your existing back pain.
3. Bridge pose
Bridge pose can do a great job of relieving lower back pain.
Lie on your back with knees bent, your feet hip-width apart. Inhale, and as you exhale, lift your hips off the floor. Try to get your shoulders and knees in a straight line. To avoid overarching, tighten your abdominal muscles during the pose. Lower to the ground as you breathe.
As you build strength and flexibility, you can increase your repetitions. The Mayo Clinic recommends doing this exercise five times a day.
4. Lower back rotation
This rotation will stretch out your spine and help relieve lower back pain.
Lie down on your back and keep your knees bent. Relax your upper body. Roll your knees to one side, then your pelvis. Try to keep both shoulder blades on the floor. Turn your gaze over the opposite shoulder.