Back pain?!? Aint no more!! Here is a couple stretches and exercises I use when my back is achy. I would like to point out that all back injuries are unique, so what works for my back may not necessarily work for yours.
1.) Straddle side bend. Side bends of all sorts make my back feel better, but a straddle side bend is definitely the deepest stretch I can get. Feels great! Point your toes!
2.) Single leg glute bridge. I’m not totally sure why the single leg variation is superior for alleviating my back pain, but I don’t sweat the technique. Keep your ribs down and your core tight.
3.) Super lunge. Basically a normal lunge stretch, but pull your back leg up. Doing so will put the quads and hip flexors on extra tension.
4.) Arch hold. My back is flexion sensitive so extension movements definitely seems to help. Arms by your ear and point your toes!!!!!!