• Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart. • Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. • Back Stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day. Apply hot fomentation.

Sir, You have to get a through assessment of your back pain.the pain is usually when u stressed a lot which means the muscle is going into fatigue too.a good exercise plan will definetly help you.please make you are consistent with your exercises.