1. Hamstring Stretches
Hamstring stretches are one of the most beneficial exercises for back pain. What’s more, it’s one that you can do in many different ways. Whether you want to improve your thigh muscles or take care of sciatica pain, give hamstring stretches a try.
Sit on the edge of your chair, straighten one leg in front of you with your heel on the floor and push your stomach toward your thighs without moving your body. Hold for 30 seconds with each leg, repeating three times each.