Hi there. it would better be a combination of exercises for core and back; including standing lunges stretch and overhead squat to forward bend stretch and alternating camel stretch. these are good combinations for back pain. I sit behind the desk almost for 10 hours a day but with these exercises in the morning I feel just fine.
Stretching foward with hands reaching towards the toes(u can sit down or stand up) and laying down a spiraling you left a different direction from you torso.
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