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.
Hi there.. I can understand your concern.. low backpain could be due to many causes like over use ie muscle strain, hard beds/pillows, any spine fractures, deformities of spine, infection of spine,degenerative disease like disc prolapse, spondylosis. I suggest you change pillow and bed and take rest for a week..Use diclofenac or muscle relaxant containing gel for local application,hot fomentation, oral muscle relaxants, oral pain killers like aceclofenac100mg.. avoid bending, heavy weight lifting, keep changing postures, low back exercises to strengthen back muscles. hope this helped you..