Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.

Hi Kindly be more specific regarding the exact location of pain, whether it is continous or intermittent,what postures aggrevate the pain and what relieves the pain.Giving a detailed history will help in better diagnosis of your problem

Pain is there so u can do first line of treatment, and if possible consult Physiofit guru clinic.

Start with back pain relieving exercises . Sending you the link of the same below https://play.google.com/store/apps/details?id=com.backpainrelieving.backpain Or you can search for " back pain relieving exercises by Dr kavin khatri" on google 5