The following six exercises will help you do exactly that, strengthening the muscles of the core and back while also improving mobility in the hips and chest. To introduce them into your routine, start slow. "It's OK if you can't perform many repetitions or move through a full range of motion," Kinsman says. "Do what you can without breaking form or experiencing pain." That may mean breaking up exercises throughout the day into mini-workouts, rather than performing them altogether at once. Over time, work up to perform each exercise at least three to five times per week. "If you have chronic issues, you'll get the best benefit out of performing them every day," he says.
Source : https://health.usnews.com/wellness/fitness/articles/2018-05-18/the-6-best-exercises-to-ease-back-pain