1. Cat-Cow Pose (Marjaryasana/Bitilasana): Begin on your hands and knees, inhale as you arch your back and lift your tailbone for the "cow" pose, and then exhale as you round your spine and tuck your chin to your chest for the "cat" pose.

2. Downward-Facing Dog Pose (Adho Mukha Svanasana): Starting on your hands and knees, lift your hips up and back to create an inverted "V" shape. This pose elongates and strengthens the back, hamstrings, and shoulders, providing a comprehensive stretch to alleviate lower back pain

3. Child's Pose (Balasana): Sit back on your heels with your arms stretched forward. This resting pose helps elongate the back, relieving stress and tension. It's particularly effective for soothing the lower back and promoting relaxation

4. Pigeon Pose: This hip-opening pose stretches hip rotators and flexors, which can contribute to lower back pain. By targeting these areas, Pigeon Pose helps alleviate discomfort and improve flexibility in the lower back

5. Extended Triangle Pose (Utthita Trikonasana): Stand with your feet apart, turn one foot out, and reach your arm down to the same side while extending the other arm upwards. This pose stretches the spine, hips, and groin, while also strengthening the shoulders, chest, and legs. It's known to provide relief from backache, sciatica, and neck pain