Begin with 2 minutes of dynamic stretches to loosen up your back.
Perform 10 superman holds (hold for 5 seconds each) to target the lower back.
Include 10 reps of glute bridges to support lumbar strength.
Do 20 seconds of seated twists for core flexibility.
Add 15 seconds of side planks with hip dips on each side.
Perform 10 slow bicycles for controlled core engagement.
End with 1-minute cobra pose to stretch and relax your back.