Take at least 8 breaths, then lower your legs. Rest for a minute, then repeat. Do this 4 to 5 times. This stretch is safe to do as often as you like to relieve back pain, provided you’re in a place where you can do it without disrupting anyone. This technique helps your back lay flat against the floor. [2] X Expert Source Adam ShutyCertified Strength & Conditioning Specialist Expert Interview. 25 June 2021.

You can also do one leg at a time. Keep both knees bent and crunch one knee up toward your chest while leaving the other foot flat on the floor. Hold for about 5 seconds, then repeat with the other leg. With your knees held tight against your chest, try spinal rocks for an additional dynamic stretch. Push your knees against your arms or hands to rock forward as though you’re doing a sit-up, then rock back down. You’ll build momentum after you’ve done it a few times. Keep going for 4-5 sets of 20-30 rocks.

Repeat each stretch 2-3 times. You can do this stretch twice a day, such as in the morning and in the evening. You can also do a similar rotational exercise while sitting in a chair. Cross your right leg over your left knee, brace your left elbow against the outside of your right knee, then twist and stretch. Repeat on the opposite side. Do this exercise as much as 3-5 times on each side twice a day. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

This stretch sounds relatively simple but it can be quite challenging, especially if you haven’t done a lot of core work. Start with 5 repetitions a day, gradually working up to 30.

Do 3 sets of 10 repetitions of this exercise, resting for about a minute in between sets. This exercise works your glutes and helps build strength in your lower back without requiring your lower back to move a lot.

Work up to 3 sets of 10 repetitions of this exercise, resting for about a minute in between sets. If your bridge is wobbly and you have a hard time maintaining control, go back to regular bridges.

Do 10-20 repetitions of this exercise. If you find it challenging when you’re just starting out, divide your reps into sets of 5 with a minute rest in between. Like the bird-dog exercise, this exercise works opposing limbs to ensure both sides of your lower back have even strength and control.

Do 10 repetitions of this exercise on each side (20 total). Engage your core to keep your back and hips straight while doing this exercise. If you want to up the intensity of this exercise, add cuff or dumbbell weights to your ankles and hands.

If you’re used to sleeping on a more cushiony surface, it might take some time for you to get used to a firmer mattress, but your back will thank you for it. A firm mattress is especially important if you normally sleep on your stomach. Softer mattresses will cause back strain and can also lead to neck discomfort.

Experiment with heights to find one that raises your knees enough and is also comfortable for sleeping. You may be more comfortable with 2 pillows instead of just one.

If you use a thicker pillow, you’ll likely have a hard time getting comfortable for sleep, and you don’t actually have to raise your pelvis up very much to make a positive difference in the position of your spine. You might need to experiment a little with the location of the pillow to get it right. For some people, it will feel more comfortable with the pillow up higher, almost under their stomach. Others will feel more comfortable with the pillow in a lower position towards their pelvis.

If you look online or at sleep specialty stores, you can also find lumbar pillows that are designed specifically for this purpose.