The Floor Bridge Hold is one of the top stretches to help stretch and reduce lower back pain. The exercise is low impact on the body. The Floor Bridge Hold also strengthens your glutes and hamstrings.
Here is how you do the Floor Bridge Hold:
Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees. Tighten your abdominal and buttock muscles. Raise your hips up to create a straight line from your knees to shoulders. Squeeze your core and try to pull your belly button back toward your spine. If your hips sag or drop, lower yourself back on the floor. Hold this stretch for 30 seconds. Repeat throughout the day. Integrate this stretch in with Floor Bridge exercises where you raise and lower your body in the same bridge position. When I do Floor Bridges, I will often hold the last Floor Bridge for 30 seconds. I have many of my clients do the same thing as well. Refer to the picture below to see the upright position.