This video shows Dr. Jo shares some stretches and exercises that can act as a back pain reliever.
These are intended for general back pain.
Lie on your back with a pillow under your head. Bend your knees and your feet should touch the floor. You are going to do a pelvic tilt. You are rotating your pelvis and pushing your back and heels into the ground. This is a simple tilting of your pelvis upward. Hold for three to five seconds and then relax. Do about 10 of these.
From the same position, you can go into a bridge. This helps to loosen tight muscles. You are lifting your hips off the ground until your legs are in a straight line. Then lower your hips back down to the ground. This is a slow and controlled movement. Do 10 of these.
For the same position on the ground, you are going to raise your knee to your chest. Link your hands behind one knee, below the bend of your leg. Pull your knee to your chest and hold for 30 seconds. Do three on each side.