Simple and easy exercises could sometimes be useful in getting rid of your back pain. Many times these pains are caused by incorrect postures. You must have your head kept straight / neutral position. The position of the shoulders should be down and backwards.



Pelvic Tilt



Sometimes also known as Cat-Cow, is a good exercise to relieve stiffness in the back. Lift your head and make your back concave on your hands and knees. Then arch your back, tighten your abs and tuck your hips underneath you. Though you must not strain yourself but this exercise should be performed often.



Hip Flexor Stretch



Kneel on your right knee with your left leg bent and your left foot flat on the floor in front of you. Lean forward and squeeze your right buttock as you do so. You should feel the stretch down the front of your thigh, and into the front of the hip. Switch sides. Kneel on a pillow or towel if your knee hurts you. This exercise can be done while lying on your stomach also.



Opening your Chest



The pectoral muscles tighten when shoulders are carried forward all the time and sometimes because of too many push-ups and bench presses. Put your arm against a wall and lean forward, pushing your chest towards the wall. Feel the stretch across the front of your chest and shoulders. Hold this position for 30 seconds and repeat three times. This can also be done using one arm at a time. Don’t lean too forward that it hurts you.



Trapezius Stretch



Most people, without realizing, hunch their shoulders. This puts the trapezius muscle in a constant stretch position. This can cause the muscle to tighten. Stretching this trapezius muscle regularly will relieve tension and help prevent headaches. Attempt to bring the right ear to the right shoulder, keeping in mind that your shoulder should not come up to meet your ear. Hold this position for 10 seconds and repeat it 10 times. 



Strengthening of the Abs



Stand with your back against the wall. There will be a slight gap between the wall and your lower back. When you tighten, you transverse abdominous, your stomach tends to flatten.  Don’t shrug your shoulders. Hold this position for a few seconds.



Scapular Retractions



The muscles between the scapulas are responsible for keeping the shoulders in proper alignment. In a seating or a standing position, squeeze your shoulders and not arch your lower back. Place a pillow under your forehead to keep your neck and spine in straight line. Lift your shoulders off the surface, squeezing your shoulder blades together, then reach for your feet with your fingertips. Squeeze for 5 seconds and repeat 10 times.



Leg Stretch to tighten the Hamstrings



Tight Hamstrings are a common cause of backpain as they are attached to the pelvis and any tightness affects the low back. The hamstrings become inflexible and weak if you having a sedentary work style with a desk job. Use a towel or a stretch cord hook one of your foot in it and keep the other foot flat on the floor. Pull the involved leg straight in the air, until a stretch is felt in the back of the thigh. Hold this position for a about 20 seconds and repeat it three times for each leg. You can stretch the opposite leg for a deeper stretch, but be careful not too over extend it which may cause pain. These stretches can be performed every day. Regular exercise will reduce the pain in a few weeks. You should consult a doctor or a therapist if the pain still persists.