Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.
Hold the stretch for 20-30 seconds 3-4 times per day
Lay on stomach
Push body up keeping hips pressed into the floor and looking upward
If you feel pain in your back start with the modified cobra, where you do not fully extend arms.
This is a great start to loosening muscles
Stop the stretch before the point of pain
Work to increase range of motion without back pain
Each time you go into pose work to stretch a little further