1. Use a hot pack if your back is stiff

2. Do spine mobility exercises with the exercise ball first

3. Do hamstring stretches and piriformis muscle stretches

4. Do pelvic tilting exercises

5.Do pelvic bridging

6. Do alternate prone leg raises

7. Walk every day for minimum 30 mins

8. Avoid sitting more than 30 mins continuously

9. Do half squats

10. Do half lunges

11. Do swimming for 20 minutes two to three times a week

11. Avoid jogging, running or any high intensity workout when you have back pain

12. Do cat and camel exercises