Lie on your back with your feet flat on the floor in front of you. Your legs should form a pair of upside-down V's. Pull your left knee to your chest, and hold for 20 seconds. Release it, and repeat with the right knee. Then, hold both knees to your chest and release. Repeat three times.
To relax your lower back, perform a Superman stretch by lying face down on the floor and extending your arms in front of you. Raise your legs and chest, and hold for a few seconds. Inhale as you lower to the starting position. To relax your upper back, sit on a stool or bench, and pull your shoulder blades together. The child’s pose is designed to relax your entire back. Kneel on the floor, and fold your body into a ball. Use a mat or carpet for comfort. Your bottom should just touch your heels as you extend your arms in front of you.
Stretching relaxes your back immediately. Over time, if done properly, stretching strengthens your back and reduces pain.Learn more about Fitness & Exercise