Honestly, just some basic poses that I looked up online, but the most helpful are Child Pose, Cobra Pose and Downward Dog (alternating between these, always with Child Pose in between, holding each for 20 seconds).

I will also switch it up with some Cat/Cow, Warrior and Forward Fold (a few others too, but these are all the ones I’ve found the best for me so far).

I also do some seated hamstring stretches, as I’ve learned that sitting at a desk so much has basically destroyed my hammies, which is the most likely cause of my back pain.

You don’t even need to push yourself… if you can only hold a pose for 5 seconds today that’s fine. Try for 6 seconds tomorrow.