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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.
2. Yoga. The proof: Two recently published studies found that people who practiced yoga had less pain and more mobility than those who simply followed a self-care book on back-pain relief. Why it works: Yoga combines stretching with strength and balance poses, which help shore up weak muscles and release tight ones.