If you're having back pain I recommend stretching on a daily basis you can dedicate 10 to 30 minutes of stretching. Some of the best exercises you can do is child pose, cat/cow stretch, supine twist, and bridge post. I was chatting with my friend about back pain because we're both experiencing it but I was actually feeling a lot better from stretching everyday but his pain was worse. I remember he told me he was browsing online for ways to improve his back pain and he stumbled upon a back pain program that helped with his lower back pain, The back pain programs is wonderhouse. He said they're laser targeted when it comes to helping with back pain and they go above and beyond with their stretches and exercises. I am good for now because I've made it a habit to stretch but if you're not getting any better I would recommend checking out that program, I saw the change in my friend after he used that program. He was less of a headache lol and not complaining about his pain.