Here are a few stretches that can lengthen and strengthen your lower back muscles, which will ease tension and aches.
Hip Stretcher: This will stretch your hip flexor muscles, which run from your lower back to the front of the thigh bone. Sit on the edge of a bed or table, and lie back. Grasp your knees, flattening your entire lower back against the surface. Grab your left knee with both hands and extend the right leg so it hangs freely off the side. Hold for 10 seconds then switch legs.
Side Stretcher: This will stretch lower back muscles that run from the top of your hip bone to the bottom rib. Lie on the floor on your right side, supporting yourself up on your forearm. Bend your left leg and move it up toward your stomach as far as you can. Plant your left foot on the floor. Slowly raise your upper body so that your right arm is straight, stopping when you feel a stretch along the right side of your waist. Switch and do the other side, repeating 2 times.
Glute Stretcher: Stretches your muscle under the glutes and hip joint. Stand facing a table, counter, or any other surface that’s about the same height as your hips. Raise your right knee and lift your ankle so that the outside of your leg is resting on the table. Your leg should be in an L shape and be in line with your hip. Lean your upper body forward, arching your lower back, until you feel a slight stretch in your glutes. Switch to the other leg and do two sets each.