Thread the needle (Spinal Twist/Stretch) Great stretch at the end of the day. If you are working at the desk this stretch can relieve stress around upper back it also can improve your posture.
Lunge and hamstring stretch. If your hamstrings are excessively tight, this can create added stress on your back, leads to lower back pain and sciatica pain. Hamstring stretch 30 sec twice a day can help to relieve pain and increase your flexibility.
Lunge – Hip flexor stretch This is another useful stretch, especially if you are seating at the desk all day… I encourage you to do this stretch every day just for 1 or 2 min if you want to relive tension at the lower back.
Supine twist (lower back stretch or QL Stretch) QL Stretch (Quadratus Lumborum). Tight QL can lead to lower back pain. Performing this stretch daily 30 sec to 1 min can help to relieve stress through lower region and can help with activation of gluteus medius.
Glute stretch for beginners with variations. During this stretch for more benefits maintain your back straight. If you are standing for an extensive period throughout the day this stretch can help to relieve tightness around lower back and pelvis area.
Pigeon (hip oppening) Tight gluteus muscles and hamstrings are typically associated with lower back pain and back problems. Performing glute stretches can help to relive the pressure on the back and the knees.