Keep your arms close to your body as you bend your elbows to bring your hands under your shoulders.
Your shoulders should be away from your ears.
Keep your legs together or shoulder-width apart.
Engage your abdominal muscles, lifting your belly button up away from the mat. The abdominals should remain lifted throughout the exercise.
Inhale: lengthen your spine as your press your forearms and hands into the mat as you form a long upward arc. Keep your neck long and don’t tilt your head back.
Exhale: keep your abdominals lifted as you release the arc, lengthening your spine as your torso returns to the mat in a sequential way; low-belly, mid-belly, low ribs and so on.
Repeat 3 to 5 times.
With your toes together, open your knees to at least hip distance apart.
Lean forward and drape your body over your thighs so your forehead rests on the floor.
Reach your arms out in front of you. Alternately, you can leave your arms along your sides.
Breathe deeply and relax. Release any tension you might be feeling in your lower back, neck, or hips.
Press firmly through the palms and tops of your feet and push your pubic bone forward.
Breathe deeply – you are allowing blood to flow into the lower back for healing.
Finish by holding the Child’s pose for a few seconds.
Place your chin on the floor and keep your head straight.
Keep your arms close by your sides, then breathe in and push the backs of your hands into the floor while raising your head and chest and both legs up as high as you can.
Sit sideways as close as you can to a wall, then lie on your back and swing your legs up the wall so that your back is at 90 degrees to your legs.
There are also many stretches you can do in bed to alleviate back pain