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However, if you lack flexibility in your calves, hamstrings and lower back, you're better off performing this stretch while seated in a chair. 1  Sit upright in a chair; keep your spine straight and your head held erect above your shoulders. 2  Place your palms in your lap. Relax your shoulders and arms.
If your back pain is from poor posture, days spent sitting at the desk, or even menstrual cramps, these poses can go a long way in giving you some relief! I chose a series of beginner poses, so that no matter what your fitness level you can add in these low back stretching and strengthening exercises.