Exercises to decrease the strain on your back
Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with five repetitions, several times a day.
Stand with your feet slightly apart. Keep your knees straight. Bend backwards at the waist as far as possible and hold the position for one or two seconds.
Back Stretching Exercise
1.Lie on the floor on your front.
2.Bend your arms and place the palms downwards beneath your shoulders. Your forehead should be towards the ground.
3.Push your hands into the ground and lift your upper body as far as you can comfortably go. Your back should be arched and your arms should be as straight as you can.
4.Hold and return to the starting position.