3) Plow pose
Plow pose is really excellent for reducing back pain. First of all lie down on the ground and keep your hands on side in straight manner. Now slowly raise your legs and try to bend them at the hip region towards the neck region. If possible try to touch the tip of toes or the feet to the floor. If you wish then you can also keep your hands behind the back for support. It is a great stretching exercise for legs, back and shoulders. Initially begin with a few rounds and then you can increase them after practice.