For pain in the lower back try performing these stretches at home on a regular basis. The following stretches should be done in sets of 2-3 on each leg for a 15-30 second hold per stretch.
Lay comfortably on your back on a firm surface. Bring your knees to your chest and hold them there with your hands. Alternatively, if you are not feeling the stretch you can try a different one: while lying down, place your feet on the table and bend your knees. Start by grabbing one leg (we’ll start with left here) and rest it on the opposite (right) bent knee, so that one leg is perpendicular to the other. From here, pull the left leg closer to the left side of your body for an even stronger stretch.
Hip Flexor Stretch
Lower Back Stretches