I can suggest some common exercises that are often recommended for
lower back pain.
Strengthen your core by lying on your back, tightening your abs, and gently pressing your lower back into the floor.
Pelvic Tilts
Improve flexibility in your spine with this dynamic stretch, moving between an arched back (cow) and a rounded back (cat) position.
Cat-Cow Stretch
Relieve tension in your lower back by kneeling, sitting back on your heels, and reaching your arms forward in this relaxing yoga pose.
Child's Pose
Target your abdominal muscles while minimizing strain on your back by lifting your shoulders off the floor with your knees bent.
Partial Crunches
Sit with one leg extended, the other bent. Reach forward, keeping your back straight, to stretch the hamstrings and lower back.
Hamstring Stretches
Lie on your back with knees bent, lift your hips toward the ceiling, engaging your glutes and lower back.
Bridges
Sit with legs extended, hinge at your hips, and reach towards your toes, keeping your back straight to stretch the lower back and hamstrings.
Seated Forward Bend
Stand against a wall, slide down into a seated position, and hold, engaging your core and thighs.
Wall Sits
Lie on your back, bring one knee to your chest, and hold. Switch legs and repeat to release tension in the lower back.
Knee-to-Chest Stretch
Sit, cross one leg over the other, and gently pull your knee towards your chest to stretch the piriformis muscle and alleviate lower back discomfort.
Piriformis Stretch