Lay on your back, flex your knees to put feet flat on floor. Position your right ankle on your left knee and pull your left thigh to chest. Hold for 30 seconds. Repeat on the other side. You would feel your lower back and buttocks stretching, which lowers back pain.
Seated Hip Stretch
Sit with legs outstretched. Bend your right knee and cross it over your straight left leg. Now keep your back straight and pull your right knee towards your chest. Hold for 30-60 sec. Repeat on other side.
Sit in dog pose. Bring your right knee forward and bend it outward making sure the outside of your shin rests on the floor. The left knee must be stretched backwards. Hold for 5-10 breaths. Repeat on other side.
Self-trigger Point Therapy
Here you can use a tennis or lacrosse ball to apply pressure on your lower back. First find the point of pain, put the ball under that point and keep it pressed against the flood. Hold for 30-60 sec. Then shift to another spot.