Note: These back exercises should be performed in a pain free manner. If pain is experienced, it is the best to stop the exercises and consider being evaluated by a licensed physical therapist. If one already has low back pain or other health condition, it is advisable to first be evaluated by a physician and, as appropriate, receive guidance on how to do the following exercises by a spine specialist.
1. Piriformis Stretch: Lay on your back and bend your knees to place your feet flat on the floor. Place your right ankle on your left knee and pull your left thigh towards your chest. Hold for 30 seconds. Repeat the exercise on the other side. You should feel your lower back and buttocks stretching, which will help you reduce back pain.
2. Seated Hip Stretch: Sit down with your legs outstretched. Bend your right knee and cross it over your straight left leg. Now keep your back straight and tug your right knee towards your chest. Hold the position for 30-60 sec and then repeat it on the other side.
3. Pigeon Pose: Sit in dog pose. Bring your right knee forward and bend it outward making sure that the outside of your shin rests on the floor. Your left knee should be stretched backwards. Hold for 5-10 breaths. Repeat the excercise on the other side.
4. Self-trigger Point Therapy: In this exercise you can use a tennis ball to apply pressure on your lower back. Locate the point of the pain and then place the ball under that point and keep it pressed against the floor. Hold the position for 30-60 sec and then shift to another spot.