Basic back pain exercises and stretches like these can help relieve general back pain.
Once you have mastered these back stretches and exercises, you can try my advance back exercises.
The first exercises for back pain are pelvic tilts and bridges. These are my favorite exercises not only for the back, but also for the hips and knees.
Next are some back stretches. The piriformis figure 4 stretch, child’s pose (prayer stretch), and cat/dog (cat/cow) are great for helping your back, hips, and core.
Then there is the single knee to chest, double knee to chest, and supine trunk rotation. These are great for helping to relax the back even before you get out of bed in the mornings.
The last basic moves to help with back pain are supine hamstring stretch with a strap and supine IT band stretch with a strap. Lying down and using a strap helps you relax your back to get the best stretch.