When you’re ready to start, lie down on the bed or floor (preferably on a carpet, rug or yoga mat).
Pelvic Tilt Warmup
Lie on your back with your knees bent and feet flat on the floor. In this relaxed position, the small of your back will not be touching the floor.
Perform a pelvic tilt by tightening your abdominal muscles so that the small of your back presses against the floor. Hold for 5 seconds, and then relax. Repeat this move three times and gradually build to 10 repetitions.
Next, take a deep breath and on the exhale contract your abdominals, pulling your belly button towards your spine. Hold for 5 to 10 seconds. Repeat 10 times.
Now, you are ready to begin stretching.
7 STRETCHES IN 7 MINUTES FOR LOW BACK PAIN RELIEF
1. Hamstring Floor Stretch

What it works? Back of thighs (the hamstrings)
Hold for 30 seconds. Do this 2 times for each leg.
Helpful Tip: Contract your abdominals when bringing your legs up.
2. Knees to Chest Stretch

Hold for 20 seconds. Repeat on other leg.
Helpful Tip: With your abdominals contracted, try to straighten your right leg. If you experience any discomfort in your back, leave your right leg bent.
3. Spinal Stretch

Hold for 20 seconds. Repeat on other knee.
Helpful Tip: Contract your abdominals before bringing your knees up and over.