Below are 3 yoga poses that I use to help me relieve back pain. And they help to strengthen as well. Try them. They don't require any special equipment. But if you have a yoga mat, use it.
I typically do 3 repetitions of a series of 10. Modify the repetitions if you're in pain. And don't forget to check with your doctor if you have any concerns.
1. Cat/Cow Pose
2. Bridge Pose
3. Child's Pose
Be diligent about doing these exercises. Do them for yourself. Do them to treat your body with dignity and respect. After all, it's the only body you get. And you want to take care of it so that you can live a better quality of life.
I'd love to hear your feedback. What have you done to relieve back pain?