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.


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