1. Forward Bend

The forward bend will help you eliminate that extra tension in your back. Put a chair in front of you and make sure it reaches hip height. Your hands should be on the chair backing up slightly. Then, bend forward allowing your head drop between your arms and your back angels down. You should stay in this position for a minute.

2. Hip Flexor Lunge

Did you know that tight hips can be the reason for the pain in your back?! Because of that, this exercise will help you stretch out your hip flexors. All you should do is step your right leg forward and make sure that your knee is lower to the floor in a lunge position. Your leg should be pulled back. You should stay in this position for 30 seconds, than turn back to standing position. You should repeat this with the other leg, again standing in this position for 30 seconds.

3. Quad Stretch

If you are not properly stretched, your quads can transfer the tension onto your back. If you want to do this stretch you should lay down on the ground on your right side. Being in this position bend your knee, keeping the knees touching each other. By using your left hand reach back and grab your left ankle pulling it up to stretch your quad. This exercise you should repeat with the other leg for 30 seconds on each side.

4. Knee to Chest Stretch

   To do this exercise you should lay down on your back and stretch your both legs. With your hands you should grab your calf than bend your right knee, and your knee should be pulled into your chest – hold this position for 30 seconds. Do the same with your other side.

   5. Supine Twist

   If you have lower back pain this exercise is perfect for you! Lay down on your back and bend your legs at the knees, and put them on the floor. Cross your legs and drop them to the left side. Your upper body must be turned to the other side. Stay in this position for 10 seconds, than repeat this with other side.

   6. Hamstring Stretch

   For this exercise you should lay down on your back, bend your right knee and push the right foot against the floor. Your hands should be put on the back of your leg, convulsively above the knee. Lift your left leg higher and stay in this position for 30 seconds. Then put your left leg down and go back to the previous position. You should repeat this exercise with your right leg.

   7. Figure four Stretch

   For this exercise you should return to a prone position on your back. Your right foot should be kept flat on the ground and your right knee should be bent. Your knee should be lift up to your chest, then put your ankle across your knee. While you are doing this, let your left knee fall to the side. Stay in this position for 30 seconds and then repeat this exercise with your other leg.