By Exercise Tips 
According to Georgetown University, about 16 million adults in America suffer from back pain. So if your back hurts all the time, you are not alone. Dr. Jo of the popular YouTube channel Ask Doctor Jo looks at several back relief pain techniques you can do at home.
The first back pain relief technique is a pelvic tilt. You lay down and bring your knees up, keeping your feet as wide as your hips.
Flatten your back on the floor by tilting your pelvis. Hold for three to five seconds, then relax and repeat ten times.
The second exercise is called a bridge. You’re in the same position as the first. Keep your arms and hands flat on the floor by your sides. Boost your pelvis up so that you are making a straight line from your knees to your shoulders. Your buttocks should be lifted off of the floor. Repeat ten times.
Now, sit in a chair. Cross your legs so one foot’s ankle is resting on the knee of the opposite leg. Straighten your back and lean forward. Hold for 30 seconds. Repeat two more times. Switch the position of your legs and repeat the exercise. Do not stretch down so low that it hurts. You want to stretch the muscles in your back and upper legs, but not hurt your back.
