if you have pain that is severe and you can’t do the ordinary stretches or the pain is too severe to stretch, then you need to do recovery poses.
Every time you have pain, you have to move into the recovery pose. Speak to your doctor. You may have to take off work as you may have to do the recovery exercise very many times a day. Usually your back will improve in a week or two so that you can move to proper back stretches.
Do you have pain when you are sitting? To release your muscles, you have to stretch your back gently.
Lie on your bed, or on the floor, on your stomach, with a pillow under your hips.
The top part of the pillow should be at the level of your hip bones, above your pubic bone. The bottom part of your pillow will be around your knees. Lie in this position for a few minutes until your pain feels better then roll gently over and use your arms to help your body lift up to a sitting position.
If this is too difficult, you could could try a resting /sleeping position:
If you have pain standing or stretching backwards, try this recovery pose: