This exercise is good for stretching out your lower back. Get down on your hands and knees with your hands underneath your shoulders and your knees under your hips. Relax your neck and let your head hang down while at the same time tucking your hips underneath you. At the same time, you should try to raise the middle of your back toward the ceiling. This should result in a gradual curve of the back upward. Hold this position for five seconds, then relax. A full set of catch stretches is 10 times per day.
The camel stretch is similar to the cat stretch but helps with the flexibility of a different part of your back. Combining the two can greatly improve mobility and reduce pain. The start is very similar---hands and knees position, knees underneath the hips and arms under the shoulders. But with this exercise, you will want to raise up your head and hips, letting your stomach move down towards the floor. This position should be held for five seconds and done 10 times per day.
The pelvic tilt helps strengthen back and abdominal muscles, which can relieve back strains. Start by lying on with your back on the floor, your knees moderately bent and your feet flat on the floor. This will result in the small of your back being up in the air. Tilt your abdominal muscles and press your lower back into the ground. Hold for five seconds and then relax. Do sets of 10 repetitions per day.